Exercise specific loading conditions and movements of squats, lunges, good mornings, and deadlift. (2013) showed that there are better exercises to train the lower back than the Romanian deadlift. Building strength, efficiency, and hypertrophy are key. Barbell Deadlift Training Increases The Rate of Torque Development and Vertical Jump Performances In Novices. , further making the case for more positional strengthening by way of the Romanian deadlift for most levels of lifters. Some of the benefits of the Romanian deadlift include: You will be able to lift more weight with the deadlift vs Romanian deadlift. Many new lifters start deadlifting prior to being able to perform a flat backed hip hinged pulling movement, either from the knee, shin, or floor. Check out some of the best lower body unilateral exercises here!]. Romanian deadlifts target more heavily on the hamstrings and lower back and is performed with less weight than a traditional deadlift. You’ll also work your glutes and forearm flexors. Below are five main power, strength, and fitness sports/activities, each breaking down which lift (deadlifts vs romanian deadlifts) reign supreme (even by the smallest margin) when considering the best application to sport. While I am not saying that weightlifters should not deadlift, I do feel that most pulling strength issues stem from the lack of positional strength that Romanian deadlifts and clean pulls/clean deadlifts build, rather than the traditional deadlift variation discussed above. I do then feel many lifters should deadlift to increase muscle mass and strength, which has great impacts on bone density, metabolism, and quality of daily life for most individuals. It’s important that basic technique is followed such as keeping the bar on your body, ensuring your back is straight, and not lifting too heavy when learning. The Romanian deadlift is also called the “RDL”. While I am not saying that weightlifters should not deadlift, I do feel that, Strongman/Strongwomen and Powerlifting (Deadlift). In an earlier article I discussed why the deadlift is not the same as a clean pull/clean deadlift, further making the case for more positional strengthening by way of the Romanian deadlift for most levels of lifters. 29(1), 1-10. MOJ Yoga & Physical Therapy. The stiff leg deadlift activates the hamstrings more compared with the Romanian deadlift. Both lifts offer many benefits to all athletes, however many fail to recognize the distinct benefits (and consequences) of performing one over the other. Check out the others in my article! To best maximize performance, especially as athletes progress, Romanian deadlifts can be used to build positional strength and muscle mass in many of the similar groups needed for traditional deadlifts without having the large impact on the lower back and central nervous systems (especially for higher rep based WODs and/or heavier test outs). This is because when you start the deadlift from the floor, the quad is responsible for initiating knee extension, which is how you should begin the movement. Competitive fitness athletes often find strength tests and WODs to incorporate the traditional deadlift, making the deadlift very applicable to their sporting movements and workouts. Whereas a traditional deadlift works the lats, spinal erectors, traps, inner back, hamstrings, quads, calves, chest, arms – virtually all muscle groups and as a result you can go heavier on this movement. Unlike the Romanian deadlift, the deadlift is a lift that serves itself, often the standard expression of maximal pulling strength. For most fitness enthusiasts and training clients, I highly recommend they prioritize Romanian deadlifts first, building up the hip, hamstring, and lower back strength and mechanics necessary to begin deadlifting. Additionally, the barbell in the stiff leg deadlift is allowed to come off the body, whereas the barbell is instructed to stay on the body for the Romanian deadlift. BarBend is an independent website. There are no shortages of deadlift variations in the gym. The Romanian deadlift, while still performed with notable loads, is a lift often performed to serve another purpose, such as positional patterning and strength to Olympic weightlifting lifts and/or targeted hypertrophy based training. Check out our ultimate guide to the Romanian Deadlift here!]. Lack of proper progression and development in the posterior chain often leads to lifters pulling with their traps and erectors, leading to many often preventable injuries. In fact, the Romanian deadlift is often one of the first exercises coaches teach athletes in the gym because it serves as a basis for so many other, more complex movements (like the deadlift, clean and jerk, and snatch). I use several variations of the deadlift with my athletes to target different areas within the range of motion. , not their need and ego to recklessly pull loads without intent. Learn 13 principles that create more effective powerlifting technique. Each of these exercises should be included in a well-rounded training program. Since the deadlift is the exact lift needed for competition. On a personal level, I’ve been dedicating myself to the world of powerlifting for the past 15 years, having both competed and coached at the highest level. International Conference of Biomechanics in Sports. . 14(3), 129-145. It is important to note that all athletes can benefit from both lifts, however at times when loading and training volume only allows for one to be prioritized, lifters and coaches must select the best movement based on their goals and needs, not their need and ego to recklessly pull loads without intent. Competitive fitness athletes often find strength tests and WODs to incorporate the traditional deadlift. Let’s look at the deadlift and Romanian deadlift in more detail, including how to set up each of the movements, some tips on how to perform them effectively, common errors, and the muscles used. [Want more tips? The Romanian deadlift differs from the traditional deadlift in that the movement is much more dependent on hamstring and hips strength, as well … 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. Cribb, Paul J and Hayes, Alan . Whereas most people should be able to deadlift between 60-70% of their 1 rep max deadlift for 8-10 reps. In an earlier article I discussed, why the deadlift is not the same as a clean pull/clean deadlift. Two of the most common deadlift variations are the traditional deadlift and Romanian deadlift.