Two standard deadlift variations that all health club goers can use to strengthen the hamstrings and glutes are the Romanian deadlift (RDL) and the stiff leg deadlift (SLDL). Though they might seem like the identical train, they’ve key variations.
Learn on to study concerning the variations, execs, and cons of those two deadlift variations so that you don’t make the error of blending these up in your coaching applications.
As a power and conditioning coach, I’ve used each train potential to strengthen my athletes’ hamstrings and glutes. Each workouts can be utilized in your programming, however the slight variations in these lifts will decide how and why they’re programmed.
Variations Between The Romanian Deadlift And Stiff Leg Deadlift
1. Muscle mass Labored
The RDL targets the hamstrings extra, whereas the stiff leg deadlift isolates the glutes and erectors extra.
Each workouts work all the posterior chain, together with the hamstrings, glutes, erectors, lats, traps, and core.
Nevertheless, research evaluating the 2 workouts with an electromyographic evaluation decided variations within the quantity of muscle activation. The 2 variations will isolate completely different muscle tissues to a distinct diploma. The research discovered that in 10 bodybuilders utilizing an 80% 1RM load, RDLs elicit extra exercise within the semitendinosis (hamstrings), whereas the stiff leg deadlift elicits extra exercise within the gluteus maximus. That is possible from the extra vary of movement you’ll be able to obtain from doing a stiff leg deadlift.
Try extra hip dominant vs knee dominant workouts to proceed constructing the proper exercise.
2. Frequent Errors
When my athletes do an RDL for the primary time, virtually everybody makes the identical frequent mistake: leaning their backbone ahead to succeed in towards the ground. If someone can’t hip hinge, I assure their compensation can be to spherical their torso whereas holding their knees and hips in place.
However with SLDL, a typical mistake is an excessive amount of knee bend, turning it right into a Romanian deadlift. A stiff leg deadlift ought to comply with the title by holding the legs stiff.
3. Beginning Place
The ending place of an RDL is on the mid-shin degree, whereas the stiff leg deadlift finishes on the ground.
Romanian deadlift reps end when the bar is on the lifter’s shins, whereas stiff leg deadlift reps at all times end with the load on the ground. A stiff leg deadlift requires a higher vary of movement, so we wish to make the most of as a lot movement as potential by ending on the ground.
4. Extra or Much less Knee Bend
Each deadlift variations use a hip hinge, however the important thing distinction is the knee flexion every train requires. A hip hinge is a key driver for RDLs and SLDLs, however there are a number of different approach factors to recollect.
A Romanian deadlift requires knee flexion, so the stress stays via the hamstrings throughout all the rep. For an RDL, the bar ought to begin in your thighs and end across the degree of your mid-shin.
Straight-leg deadlifts contain no knee bend, requiring rather more hamstring flexibility. The bar begins and finishes on the ground. As a result of the knees are straight throughout an SLDL, extra focus is on the glutes and decrease again.
Questioning what’s the hardest deadlift to do? We’ve got the reply with 7 examples!
Similarities Between Romanian Deadlifts And Stiff Leg Deadlifts
1. Muscle mass Labored
Though the RDL and SLDL workouts isolate completely different muscle tissues, each lifts make the most of all the posterior chain. The decrease physique muscle tissues of the hamstrings, glutes, and erector spinae all work collectively to carry out the lifts.
2. Advantages
Each the RDLs and SLDLs can improve lower-body muscle hypertrophy, power, and energy.
Constructing muscle and getting stronger is the objective whereas doing these two lifts.
- If muscle hypertrophy in your legs is the objective, I like to recommend growing the eccentric part of the raise to elicit extra response from the muscle tissue.
- If you wish to construct power, raise heavy weights, however make sure the approach continues to be right.
- To work on highly effective glutes and hamstrings, add a 2-second pause on the backside of the raise earlier than you come back to the beginning place.
3. Gear Used
Each the RDL and SLDL use barbells, dumbbells, and kettlebells to load these deadlift variations.
Dumbbells and kettlebells have a limiting issue of grip power, so I desire a barbell as a result of I can raise a lot heavier weights with a bar. However you’ll nonetheless get a stimulus regardless of which kind of kit you utilize.
4. Hip Hinge
Though the knee bend is completely different between RDLs and SLDLs, the motion is created by a hip hinge.
For freshmen, I like to recommend beginning with a hip hinge physique weight after which transferring to a PVC pipe to make sure you can hinge accurately. After getting mastered the hinge, you’re able to do an RDL.
SLDLs require a lot hamstring flexibility and mobility to do accurately, so guarantee you’ll be able to hinge on smashing this raise. Changing into proficient within the hinge additionally has nice carry-over to your typical deadlift journey.
For to work your stabilizers extra, strive dumbbell RDLs.
Romanian Deadlift vs Stiff Leg Deadlift: Which Is Higher?
I consider a Romanian deadlift is best.
I battle tremendously with SLDLs due to the required hamstring mobility. You possibly can see within the photos that my knees are barely bent as a result of I lack the pliability. I additionally get a a lot better stimulus in my hamstrings and glutes throughout an RDL. Although RDLs have a shorter vary of movement, I feel they’re the higher train.
When requested about this, Justin Shal, MS, CSCS, proprietor of Pure Edge Efficiency Coaching, mentioned, “With our athletes, we desire RDLs. We get nice outcomes in creating power and energy via hip extension by hammering RDLs in our programming.”
When Ought to You Do A Romanian Deadlift?
The Romanian deadlift is finest for all lifters. After studying the hinge, freshmen can progress to utilizing weights, and elite lifters can use RDLs to proceed creating their posterior chain.
A good time so as to add RDLs into your power coaching applications is on leg days with a hinge focus. For instance, I take advantage of Romanian deadlifts as an adjunct raise following units of typical or sumo deadlifts. You employ the identical muscle tissues and have related mechanics, so you’ll be able to actually hone in on perfecting the hinge.
Try our article on the 12 Greatest Romanian Deadlift Various Workouts.
When Ought to You Do A Stiff Leg Deadlift?
Personally, I’m not a fan of stiff-leg deadlifts. I consider higher choices exist to coach your glutes, hamstrings, and decrease again. Once more, I battle with this raise, so I miss its full advantages as a result of I’ve to compensate with a slight bend in my knees. Nevertheless, if you need a brand new problem to hit the muscle tissues on the again aspect of your physique and you’ve got the mobility to do an SLDL, I say go for it.
This variation can be utilized with much less weight for people trying to strengthen their decrease again. One research discovered that the lumbar multifidus muscle tissues within the decrease again are activated throughout an SLDL, so this train can be utilized to strengthen that space.
Try our record of the 15 Greatest Stiff Leg Deadlift Various Workouts.
Regularly Requested Questions
Is the Romanian Deadlift Higher Than the Stiff Leg Deadlift for Hamstrings?
Analysis research have discovered that Romanian deadlifts supply increased muscle activation within the hamstring muscle, particularly the semitendinosus, than stiff leg deadlifts. Subsequently, the Romanian deadlift is best than the stiff leg deadlift for hamstrings.
Which Deadlift is Greatest for Glutes?
Analysis research discovered increased glute activation within the stiff leg deadlift. That’s as a result of there’s a deeper stretch via the glutes to activate extra muscle fibers, resulting in a greater contraction.
References
- Boone T, Board R, Astorino T, Baker J, Brock S, Dalleck L, et al. Journal of Train Physiology. Editor-in-Chief JEP. Electromyographic Exercise of Decrease Physique Muscle mass through the Deadlift and Nonetheless-Legged Deadlift. 2013;16(3).
- Coratella G, Tornatore G, Longo S, Esposito F, Cè E. An Electromyographic Evaluation of Romanian, Step-Romanian, and Stiff-Leg Deadlift: Implication for Resistance Coaching. Worldwide Journal of Environmental Analysis and Public Well being. 2022 Feb 8;19(3):1903.