Take a wide stance, place your shins roughly .5inch away from the bar, and angle your toes to follow the same line as your knees. Deadlifts build mass like no other… and strength? The key difference here is in the stance. Both the conventional deadlift and Romanian deadlift involve similar muscules. What is yhe difference between a romanian and a stiff leg deadlift? Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. At the same time do some RDL as well as weighted Hypers as accessory to help in the main lift? This will kind of help. romanian deadlift vs conventional deadlift I always do romanian deadlifts, but today I decided to try conventional deadlifts. Traditional vs. Sumo While both variations emphasize the back side, the traditional deadlift typically sends the lifter into a more bent over posture since the feet are closer together. this is incorrect. This deadlift workout is also an excellent choice to add to your exercise program if you do any running. Like many exercises, deadlifts have evolved to many different forms and variations, and Romanian deadlift is one of the new exercises born out of Traditional deadlift. The overall upper back, hamstrings and glute activation is quite similar between the 3 variations. Everyone does lat pull-downs at Westside Barbell also specific incidents massaging and departures from your center of the Ia and II sensory neurons. I want to replace the t2 sumo Deadlifts with Romanian deadlifts in the hopes of raising my conventional and strengthening a few weakpoints of mine (that being lower back and to a smaller degree grip, which isn't a problem but I feel I should train it). Romanian Deadlift vs Deadlift. RDLs realllly make me feel it in my lower back. The point there was to show how effective multi-joint exercises like the deadlifts are. And yes, RDLs have a controlled eccentric while deadlifts generally put the bar down as quickly as possible. That really depends on your biomechanics and which style of deadlifting you are strongest on. It will reduce your upper back development because it is less weight. A properly performed RDL places significant stress on the hamstrings. Your lats end up working pretty hard to keep the bar in contact with your legs and, more importantly, it results in a much greater loaded stretch of the hamstrings than you would typically get in a conventional deadlift. Reply. But, since sumo and trap bar deadlifts are more squat-like than the conventional deadlift, they will actually emphasize the quadriceps a … Because first I thought DL focuses on lifting up the bar, and RDL more like on lowering the bar. Traditional Deadlift vs. Romanian Deadlift. If you don't care about deadlifting a shitload of weight, you're doing plenty of other lat/upper back work and you're squatting it literally doesn't matter. Maybe I'm misunderstanding the tempo? You miss out on potential by swapping the 2nd best lift with a much inferior lift. The first 2 minutes of the video is mainly about the Romanian deadlift, and then he goes into the stiff-legged deadlift. Romanian: you turn away for a moment and all the plates and clips have been stolen. If you're just training for mass, then RDLs are fine substitute. The back usually needs to be rounded if the bar is taken to the floor. Begin in the same stance as the Sumo Deadlift. Are conventional deadlifts much better than romanian? You can lift more weight with a deadlift vs Romanian deadlift. Conventional vs. Sumo Deadlifts. Instructions with Pictures. Very helpful. You could also add rack pulls as an accessory to compensate that. Romanian Deadlift vs Deadlift. The start position and the eccentric (lowering) portion. Any thoughts on a good deadlift goal in terms of BW%? This is an excellent video of what the Romanian deadlift looks like. Escamilla found (or at least validated – it’s pretty obvious to anyone who’s minimally observant) that a sumo deadlift has a ~20-25% shorter range of motion than a conventional deadlift. 2. Whereas most people should be able to deadlift between 60-70% of their 1 rep max deadlift for 8-10 reps. Is the Romanian deadlift the same as stiff leg deadlift? The sumo deadlift really is a hybrid between the two. Romanian deadlifts place less stress on your knees and quads. 5. Download it and make more creative edits for your free educational & non-commercial project. I use several variations of the deadlift with my athletes to target different areas within the range of motion. This results in a much more horizontal torso angle at the bottom than with a conventional deadlift. Posted by u/[deleted] 3 years ago. In fact a lot of people that think they are performing a deadlift are sometimes actually doing a Romanian Deadlift. Romanian Deadlift Athletes may choose to employ either the sumo or conventional deadlift style, depending on which muscles are considered most important according to their training protocols. Your legs should be around 8 inches wider than shoulder-width, and your hands should be a good couple of inches narrower than shoulder width. I know the more I do it, the better I will get at it, but my standard deadlift max is about 40-50kg (say, 100lbs) more than my Sumo, and just feels much more natural. Whether or not an RDL touches the floor depends on the flexibility of the lifter and the length of their arms. I love deadlifts sooo much more than RDLs. In this article, I’ll talk about the key differences between these two styles, the benefits of each, and how to perform them correctly to maximize your strength gains. Find out how to perform a Romanian deadlift correctly in this instructional film from Nuffield Health Personal Trainers. 6. 1 Es gibt hier einige abweichende Varianten, vor allem den Sumo-Deadlift, bei dem man sehr breit steht und sich die Arme innerhalb der Beine befinden. This is something that doesn't happen at all with deadlifts (or, at least, to a lesser extent if you TNG). Kilograms (kg) Pounds (lb) Overall comparison. Im just asking because im not sure if its safe to deadlift 2x per week. The RDL does have a lower range of motion than a deadlift, but it's much more than just a low ROM deadlift. Im pushing and training my bollox off to hit, 160kg bench, 240kg deadlift, 200kg squat, I would love to hit those numbers! Kilograms (kg) Pounds (lb) Overall comparison. New comments cannot be posted and votes cannot be cast. By doing so the lifter is moved closer to the ground. Correct Stance. 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