Romanian Deadlifts vs. Back Extension?

Asked by: Jaime Rivera

Are Back Extensions Better Than Deadlifts? Back extensions are better at isolating the lower back muscles, glutes, and hamstrings, but the deadlift is better for overall strength since it also works the quads, abdominal muscles, obliques, rhomboids, and traps.

Is back extension same as RDL?

Back extensions can be done with a locked lower back, you just have to set the “bench” lower in your groin/tight area. RDLs have the advantage of not needing so many reps, being easier to load, working more joints/muscles (traps, lats, hammies, glutes, maybe some calves) and moar carryover to your deadlift.

Are RDLs or deadlifts better for back?

General (RDL)

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.

Does back extension help deadlifts?

Yes, back extensions help deadlifts. The back extension exercise targets the spinal extensors, glutes, and hamstrings, which are important muscles in the deadlift, especially in the lock-out phase. If you struggle in the deadlift lockout, doing back extension may help you overcome this weakness.

Are back extensions worth doing?

Are back extensions worth it? Back extensions are absolutely worth doing. They are arguably the best exercise for lumbar strength, which is super important in fitness.

Should I feel RDLS in my lower back?

Note, that the lower back should not be the sole muscles one feels when performing Romanian deadlifts. If you find you are feeling your lower back muscles too much (more than you feel your hamstrings and glutes), it may be best to review the exercise how-to video to review the correct form and technique.

Are RDLS bad for your back?

It will cement poor movement patterns, which will also carry over into other lifts. It will weaken the posterior chain, leading to increased risk of injury and it will put unwanted strain on the lower back – and all know what happens next…

Which deadlift is the hardest?

When looking at the demands of the sumo and conventional deadlift, there are only two major differences.

• Sumo deadlifts are harder on your quads. …
• Conventional deadlifts are harder on your spinal erectors off the floor.

Are Romanian deadlifts worth it?

Romanian deadlifts are the safest option for people with low back pain. Romanian deadlifts are a great option for people who want to increase hip mobility and target the glutes, which is beneficial in activities that require you to bend down, as well as movements such as squatting.

What deadlift is best for back?

1. Conventional Deadlift. Many people think of the conventional deadlift as the “king of back exercises,” but research shows that it trains almost every muscle in your posterior chain (the muscles on the back of your body), including your lats, traps, lower back, glutes, hamstrings, and calves.

Do back extensions build muscle?

Back extension exercises (sometimes also called hyperextensions) can strengthen lower back muscles. This includes the erector spinae, which supports the lower spine. Back extensions also work the muscles in your butt, hips, and shoulders. If you have low back pain, back extension exercises might provide relief.

Should I do back extensions every day?

This is an exercise that can be done every day before and/or after training. Remember that we’re talking about a back extension, not a hip extension—literally flex and extend your spine.

How often should I do back extensions?

Incorporate back extension reps and holds into your regimen two days per week. Perform a 10 to 15-minute dynamic warm-up before each workout. If you include back extensions into your full-body workouts, schedule them at the end so that your erector spinae muscles aren’t fatigued for your session.

Why do weightlifters do back extensions?

The back extension both trains the activation of the spinal extensors and strengthens their ability to extend the back, which is critical for weightlifting because of the need to maintain a strong and stable back arch during the lifts.

Are back extensions good for glutes?

While the primary purpose of the back extension is to work the muscles in your lower back, it also hits your hamstrings and glutes, making it a useful exercise for anyone looking to improve in the deadlift.

How much weight should I use for back extensions?

Entire Community

Are back extensions good for hypertrophy?

3. Back Extensions/Hyperextensions. Our third favorite lower back exercise is the back extension, also known as the hyperextension. This exercise is fantastic for improving the lower back hypertrophy, muscular endurance, and strength.

Should I add weight to back extensions?

I routinely do back extensions with 150 additional pounds for sets of 10-12 reps. If my gym had heavier dumbbells I’d use them. Most of you should be shooting for heavier weights than what I use.

Are back extensions good for squats?

As such, if you strengthen your lower back, you might experience an increase in the weights you can use for squats and even overhead presses. Many weightlifters and powerlifters find that performing a few light sets of back extensions helps prepare them for their primary lifts.

Will leg extensions make legs bigger?

Single joint leg exercises can be a great way to add significant leg size without having to incur a lot of systemic fatigue. By adding leg extensions within a training program you can increase hypertrophy using higher reps sets with lighter rest periods.

Are sissy squats better than leg extensions?

The standing leg extension is more easily loaded, which means it’s easier to make the exercise lighter or heavier. Adding or removing resistance from the sissy squat is not so easy. The range of motion for the sissy squat is a bit longer if you touch your hamstrings to your calves.

What exercise can I substitute for deadlift?

10 Deadlift Alternatives to Consider

• Glute bridge.
• Barbell hip thrust.
• Lying hamstring curl with band.
• Trap bar deadlift.
• Single-leg Romanian deadlift.
• Back hyperextension.
• Cable pull through.
• Bulgarian split squat.

Are deadlifts a waste of time?

It truly is a great exercise, but there’s one catch. It’s not the best exercise to build muscle. That may sound misinformed, that may even sound down right ludicrous. The fact of the matter is that as a tool for back and leg development, it’s not the best exercise of the many that exist out there.

What can I do instead of a Romanian deadlift?

9 Best Romanian Deadlift Alternatives (With Pictures)

1. Stiff Leg Deadlift.
2. Block Deadlift.
3. Good Mornings.
4. Barbell Hip Thrust.
5. Dumbbell Romanian Deadlift.
6. Single-Leg Dumbbell Romanian Deadlift.
7. Weighted 45-Degree Back Extension.
8. Standing Cable Pull Through.

Why you shouldn’t do deadlifts?

Used by powerlifters and other athletes, the floor deadlift is good for one thing and one thing only – strength. Deadlifts have never built any appreciable amount of muscle on anyone. Not only does it not build muscle mass, it’s just too risky to do.

Why don t bodybuilders do deadlifts?

Supposed bodybuilders load up a bar just to see how much they can lift. That’s not bodybuilding and, as with squats, many guys just aren’t built for deadlifts (the ideal shape is short with relatively long arms), so this becomes a strength exercise that hits the glutes and legs as much as the back.

Why don t professional athletes do deadlifts?

The risk to reward ratio is a joke, for deadlifts.” Technically, Oberst says deadlifts are only essential if your sport tests them. Strongman and powerlifting both test the deadlift, so athletes in these fields must train this lift regularly. But for most other people, deadlifts aren’t absolutely necessary.