Trawling through fitness Instagram profiles is hard work. Especially when what you find is either erroneous or just mistaken. This is especially prevalent in the deadlift assistance movements known as the Romanian Deadlift and the Stiff Legged Deadlift, which, by the way, are definitely different movements.
I write this as these are quite often referred to as the same movements – which leads to difficult when coaching them or including them in online plans for clients.
The Romanian Deadlift – What it is and What it does.
The Romanian Deadlift (the RDL) is a fantastic assistance movement for the regular deadlift. It will look very similar to the downward portion of a good, old conventional deadlift.
It is great for the posterior chain – mainly the glutes, back and hamstrings – and it is also hell on your grip as you have to hold it for pretty much the whole movement.
Now, to do it –
The Stiff Legged Deadlift.
This is occasionally known as the Straight-legged Deadlift also, but I don’t like this as it encourages some people to completely lock their knees which loads the hamstrings up for too much in an unstable position.
This assistance exercise gets the same muscles as the RDL by and large. However, it is a bit more difficult for those without good mobility. If your mobility is lacking then you will find it hard to get into the starting position without your back suffering.
How to do it –
What are the Differences?
They affect very similar muscles and are a great way to increase deadlift volume without using all of the weight you would on regular deadlifts. They also stimulate more muscle growth and more utilisation of the hamstrings – this makes them particularly good for lifters lacking in that area.
However, as mentioned above, SLDLs are harder to achieve a proper starting position if the lifter has poor mobility and they definitely need to be seen as separate to regular conventional deadlifts or the strength will suffer.
There’s no real reason why a lifter who can deadlift would not be able to do a RDL as it is basically just the correct way to descend with a deadlift.
If you’re still unsure on the difference – here’s another video for you all.