Romanian Deadlift vs Stiff Legged Deadlift.

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 –

• Deadlift the bar up to lock out, this will likely be a good deal lighter than your regular deadlifts. (If you’re unsure of how to deadlift, check this out - https://www.elitefts.com/education/the-simple-steps-to-add-serious-weight-to-your-deadlift/)
• From this position the first thing you are going to do is push your hips back, and let your knees bend.
• As you hinge like this the bar will descend down. The length of the descent will be determined by where the thoracic area of your back will allow – basically, once this area flexes you’ve gone too far.  This video is fantastic for explaining this.
• Note – you will do this descent slowly.
• Once you have reached the point just before thoracic flexion you will pull the bar back up to lockout position as you would with a conventional deadlift.

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 –

• Unlike the RDL this one will start on the floor, like a regular conventional deadlift.
• Set up very similar to a conventional deadlift but have it so that your legs are almost straight. (keep a slight bend in your knee!)
• From here you will now pull the bar into a lockout position utilising, mainly, your hamstrings.
• You then descend as you would a normal conventional deadlift.
  
• Tempo wise you do this in a normal range, unless your coach states otherwise.

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.
 

Author

Owner and Writer - Danny Lee.