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Thread: Rdl/sldl

  1. #1
    Registered User traineeh's Avatar
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    Rdl/sldl

    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
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  2. #2
    Watchout ur comments bro titomuheedo's Avatar
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    Originally Posted by traineeh View Post
    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.
    http://www.youtube.com/channel/UCoawuYgSkehcUdvZQ6yNOcA/videos?flow=grid&view=0

    Check out my youtube channel! Feel free to ask questions, and I'll make video responses as in depth and to my knowledge as I can. I don't spread bro science, my information will be similiar to Ian Mccarthy/Layne/Ogus/Eric helms in the sense that I will base my accusations of of science/studies. Also some personal experience, but I won't impose that onto you. But if you ask, I'll answer :)
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  3. #3
    Confused rmwing's Avatar
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    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.
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  4. #4
    Encyclochuzzle chazzy1864's Avatar
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    ^ What rmwing said is correct.


    Here is an article explaining them also:
    http://www.bodyrecomposition.com/tra...l-vs-sldl.html
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  5. #5
    Registered User traineeh's Avatar
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    I see, so SLDL is more of a lower back exercise whereas RDL is targeting the hammies.

    Gotcha,

    thanks to all of you!
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