Romanian Deadlift vs Deadlift | What, Why, How?
Deadlift is the king of exercises when it comes to building whole body strength and muscle. But there are many types of deadlifts, each with its own pros and cons. One of the most popular deadlift variations is the romanian deadlift.
So, what's the difference between a romanian deadlift and a conventional deadlift? Let's look at the 5 below.
Biggest differences between romanian deadlift and regular deadlift
Romanian deadlift starts from a standing position with the bar in your hands. Conventional deadlift starts from a bent over position with the bar on the floor.
Romanian deadlift starts with bending at the hips, with your legs fairly straight the entire movement. Conventional deadlift starts with more bend at the knees and hips, then standing straight up.
Romanian deadlift uses more of the glutes and hamstring muscles. Conventional deadlift uses those muscles plus more of the quads and mid-back.
Romanian deadlift is often used as a developmental exercise to improve the convenitonal deadlift. You'll use lower weights on the romanian deadlift than a regular deadlift.
Romanian deadlift is often cued with a pull through the hips. The conventional deadlift is often cued with a push from the floor.
Romanian deadlift (RDL)
Conventional deadlift (regular deadlift)
How to do a romanian deadlift
Stand with your feet hip-width apart and hold a barbell in front of your thighs with an overhand grip.
Keeping your back straight and your core engaged, hinge at the hips and push your butt back until your torso is at about a 45-degree angle to the floor.
From here, lower the barbell down your shins, keeping it close to your body the entire time. Once the barbell reaches just below your knees, pause for a moment then drive through your heels to return to standing.
How to do a conventional deadlift
Start by standing with your feet hip-width apart and the bar on the ground in front of you. Bend at your hips and knees and grab the bar with an overhand grip, your hands shoulder-width apart.
Keeping your back straight, lift your chest, and brace your core, then drive through your heels to stand up tall. The bar should stay close to your body as you move. Reverse the motion to return to the starting position.
Best tips for romanian deadlift
1. Start light: As with any new exercise, it's important to start light and work your way up. This will help you learn the proper form before adding more weight.
2. Keep the bar close to your body: Instead of letting the bar drift out in front of you, keep it close to your shins throughout the entire movement.
3. Use a full range of motion: Don't be afraid to lower the bar all the way down to your knees. In fact, this will help you get a better stretch in your hamstrings.
4. Keep your core engaged: Since this exercise works your posterior chain, it's easy to let your lower back round. But doing so puts you at risk for injury. So, make sure to keep your core engaged throughout the entire movement.
5. Drive through your heels: When you reach the top of the movement, drive through your heels to standing. This will ensure that you're using your glutes and hamstrings, rather than your quads, to complete the movement. Another cue is to pull-through with your hips.
Mistakes to avoid for romanian deadlift
1. Starting too heavy: As with any new exercise, it's important to start light and work your way up. This will help you learn the proper form before adding more weight.
2. Letting the bar drift out in front of you: Instead of letting the bar drift out in front of you, keep it close to your shins throughout the entire movement.
3. Not using a full range of motion: Don't be afraid to lower the bar all the way down to your knees. In fact, this will help you get a better stretch in your hamstrings.
4. Letting your lower back round: Since this exercise works your posterior chain, it's easy to let your lower back round. But doing so puts you at risk for injury. So, make sure to keep your core engaged throughout the entire movement.
5. Not driving through your heels: When you reach the top of the movement, drive through your heels to standing. This will ensure that you're using your glutes and hamstrings, rather than your quads, to complete the movement. Another cue is to pull-through with your hips.
What is the difference between a romanian deadlift and a stiff leg deadlift?
The romanian deadlift is a variation of the conventional deadlift that emphasizes the hamstrings and glutes. In contrast, the stiff leg deadlift is an exercise that specifically targets the hamstrings.
The stiff leg deadlift starts from the floor, similar to a conventional deadlift except your knees are straighter. This takes more of the quads out of the equation.
Some powerlifters argue that a romanian deadlift is better for muscular development, while a stiff leg deadlift has more (slightly) more transferrablility to the conventional deadlift.
Can you do dumbbell romanian deadlifts?
Yes, you can do romanian deadlifts with dumbbells. The same principles apply as when using a barbell. Start light and keep the weights close to your body as you lower them down your shins.
Final thoughts on romanian deadlift vs conventional deadlift
The romanian deadlift is a great exercise for developing the muscles in your posterior chain, including your glutes and hamstrings. It's important to start light and use proper form to avoid injury. And, be sure to keep the bar close to your body and drive through your heels to complete the movement.