Rdl/sldl

[traineeh]

I'm on PHAT atm and I've always done regular deadlifts. In Layne's program he specifies on heavy day to do SLDLs and on hypertrophy day to do RDLs.

Now I'm lost as to what the difference is.. I've researched it on google and so forth and can't find a decent explanation. Both exercises require stiff legs (knees not locked, but slightly bent) as well as ass out.. I really don't see a difference.

Any help is muchly appreciated, will rep.

Cheers

[titomuheedo]

I'm on PHAT atm and I've always done regular deadlifts. In Layne's program he specifies on heavy day to do SLDLs and on hypertrophy day to do RDLs.

Now I'm lost as to what the difference is.. I've researched it on google and so forth and can't find a decent explanation. Both exercises require stiff legs (knees not locked, but slightly bent) as well as ass out.. I really don't see a difference.

Any help is muchly appreciated, will rep.

Cheers

Stiff legged is going to tend to be completely straight legs, and starting from the floor, rounded back is acceptable.

Romanians are generally bent legs, and stopping right below the knee. Pretty much a rack pull without the rack. Also tend to lead more with the ass, activating glutes/hams to a much higher degree.

[rmwing]

I've always understood the difference is the bar position in relation to your body.

With SLDL's you let the bar go away from your body a bit and it places the emphasis on your lower back/erectors more then hammies.

RDL's you keep the bar close to, if not touching, your thighs/tibia and this keeps the load more on your hammies instead of lower back/erectors.

[chazzy1864]

^ What rmwing said is correct.


Here is an article explaining them also:
http://www.bodyrecomposition.com/tra...l-vs-sldl.html

[traineeh]

I see, so SLDL is more of a lower back exercise whereas RDL is targeting the hammies.

Gotcha,

thanks to all of you!