What is the difference between a Deadlift and a Romanian Deadlift?

Asked by: Amber Nelson

Romanian deadlift? The Romanian deadlift differs from the deadlift in that it starts from a standing position and engages more of the glutes and hamstrings. The deadlift starts from the bottom position and engages more of the quads and mid-back. You can lift more weight with a deadlift vs Romanian deadlift.

Are Romanian deadlifts better than regular deadlifts?

Romanian and stiff-legged deadlifts target your hamstrings more than the standard form, making them ideal for people wishing to strengthen this area. They also put less pressure on your low back and are ideal for people with back pain. Traditional deadlifts may strengthen your lower back more.

Is Romanian deadlift same as deadlift?

The Barbell Romanian Deadlift



The primary difference between the standard deadlift and the RDL is that the former starts with the weight on the floor, while the latter starts with the weight held in front of the hips.

What makes a deadlift Romanian?

The moment you feel the lumbar starts around it or flex for that matter you're gonna stand back up with that bar and extend the hips. This is what makes the Romanian deadlift fundamentally.

Is Romanian deadlift the same as stiff leg deadlift?

The biggest difference between these two deadlift variations is their range of motion. Romanian deadlifts are designed to have the bar stop around shin level — the plates aren’t supposed to touch the ground in between reps. Stiff-leg deadlifts, on the other hand, come to a dead stop on the platform between each rep.

What is a Russian deadlift?

Keep the majority of your weight back on your heels. While still applying pressure through the balls of your feet. Focus on using your legs to lift engage your core to protect your back.

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.

What type of deadlift is best for legs?

3. Trap bar deadlift. The trap bar deadlift is another great option that takes stress off of the lower back and puts it onto the legs. In fact, the trap bar deadlift acts as a hybrid between traditional squats and deadlifts, giving you the best of both worlds.

Do you bend knees in RDL?

The mechanics of the RDL and conventional Deadlift are similar. But the RDL calls for almost no knee bend—your legs are essentially straight. Do your best to maintain a flat or slightly arched back as you lower, because your back needs to control the movement.

Which deadlift is best for hamstrings?

1. Barbell Romanian Deadlift (RDL) Why this is one of the best exercises for your hamstrings: A classic variation of the traditional deadlift, Romanian deadlifts (RDLs) isolate your hamstrings and glutes more than any other barbell movement.

Do deadlifts build big legs?

Unsurprisingly no, the hamstrings and quads do not change much in length during a classic conventional deadlift. Therefore, they are taken through a limited ROM and we do not get a nice big stretch on these muscles, one of the most important factors for growth.

What is the heaviest deadlift?

501 kilos

That means that former World’s Strongest Man turned pro boxer Hafthor Bjornsson still retains the world record for the heaviest official deadlift at 501 kilos (1,104 pounds). He set that record in May 2021, breaking rival Eddie Hall’s prior record of 500 kilos which he established in 2016.