RDL vs Stiff Leg Deadlifts

Hello everyone, today we will be discussing the difference between two popular deadlift variations – stiff leg deadlifts and Romanian deadlifts.

First off, let’s clarify that both of these exercises target the posterior chain muscles such as the glutes, hamstrings, and lower back. However, the main difference lies in the knee bend during the movement.

In stiff leg deadlifts, the knees are kept straight throughout the exercise, placing more emphasis on the hamstrings. This also means that the weight used will be limited as it puts more strain on the lower back.

On the other hand, Romanian deadlifts involve a slight bend in the knee, allowing for a deeper range of motion and engagement of the glutes. This makes it a better exercise for overall muscle development.

In terms of execution, both exercises require a neutral spine and proper form to prevent injuries. So make sure to focus on good technique rather than pushing heavy weights.

In conclusion, stiff leg deadlifts are great for improving hamstring flexibility , while Romanian deadlifts target multiple muscle groups for more strength development. Consider incorporating both variations into your workouts for a well-rounded lower body strength.

Hinge movements such as these are normally performed as an accessory exercise to the conventional deadlift for the more experienced. If you are new to deadlifts, working top down with the RDL is a great way to learn the basics of the deadlift.



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