Deadlift or Romanian Deadlift?

[Kimba707]

Just wondering what everyone's preference is?

I've been doing the regular barbell deadlift in my routine but everyone I see in the gym does the Romanian style, so just thought I'd ask what your thoughts are about which works better for you?

I've read the Romanian style works the lower back, glutes and hamstrings more. I definitely feel the regular deadlift works my abs and traps much more than the Romanian deadlift.

Do you think one is better than the other? Should I mix it up / alternate or incorporate both styles in my routine?

[Botika]

I do both. They work different muscles so I don't really see one as replacing the other. I do deadlifts in a lower rep range and RDL's in a higher rep range.

[medjen]

I do both. They work different muscles so I don't really see one as replacing the other. I do deadlifts in a lower rep range and RDL's in a higher rep range.

Exactly this.

[paiger0321]

Both are great. All forms of deadlifts are wonderful and work slightly different things. Incorporating a number of varieties can be quite helpful. Conventional, sumo, RDL, stiff-legged, single-legged, deficit, etc.

[Running2live]

I do heavy SL DL. I feel in my hamstrings for days....the only thing that will get them that sore. Also will feel in lower back.

[Kimba707]

Thanks for the advice, I've added them in on my second leg day. Feeling it today!!

[kimm4]

I've never used conventional deadlifts. I feel my programs are solid enough and there are other exercises I would rather use instead. I do RDL's on leg days which are focused for hamms/glutes. Very little lower back should come into play if done properly.

[discdoggie]

Conventional deads are great for "getting stronger" in general.

As far as growing muscle in a specific areas (hamstrings)'RDLs are superior for that purpose.


IMO.

[Kimba707]

Conventional deads are great for "getting stronger" in general.

As a newbie, I definitely need that!!

In other news, I tried weighted hip thrusts for the first time on Sunday too. I think I'm in love... :-) Anyone else do those?

[Kimba707]

I do RDL's on leg days which are focused for hamms/glutes. Very little lower back should come into play if done properly.

Good to know, I'll be sure to watch my form. Thanks :-)

[Kimba707]

Both are great. All forms of deadlifts are wonderful and work slightly different things. Incorporating a number of varieties can be quite helpful. Conventional, sumo, RDL, stiff-legged, single-legged, deficit, etc.

Ha, yep beginning to realise that!! :-) Who knew there were so many! Will try regular and rdl for now and incorporate more as I get more experienced. I thought I'd feel silly/self-conscious trying new exercises but it's actually really fun. Is that weird!?

[Cass40]

I love Romanian deadlifts. They're my favorite exercise

[sy2502]

I do regular deadlifts because RDL feel like a cheat to me. With regular deadlifts I know the range of motion is from the ground, but with RDLs I start going not very low as I get more tired, which as I say psychologically feels like a cheat. When I do regular DLs I try to keep my legs as straight as possible so I still feel them plenty in my legs.

[illiniStrive]

If I were more concerned about my physique from a bb'er point of view, I would probably do RDLs. RDLs hit my glutes/hams far more than conventional deadlifts, which only seem to give me traps of peace lol.

But like others have said, they are for the most part completely different exercises and you can certainly fit both comfortably within a program.

[BubsNBean]

Both are great. All forms of deadlifts are wonderful and work slightly different things. Incorporating a number of varieties can be quite helpful. Conventional, sumo, RDL, stiff-legged, single-legged, deficit, etc.

This. I effing love DLs in all their forms! I found that deficit SLDLs work the hams like no other (except GHR). Sumo's are great for taking the strain off the hips and working the glutes. Conventionals hit the lower back a little more. I could go on

[IronCitGrl]

Wow! After reading this and watching some videos carefully I now realize that I have been doing romanian deadlifts the entire time I thought I was doing stiff leg deadlifts! My hips have definitely been moving back as I lower the weight. I sure do feel it in my hamstrings!

I actually do a conventional deadlift to first pick the weight up off the floor to start doing romanians but don't count it towards reps.

So I guess I might hijack this thread and ask : what do you prefer romanian deadlifts or stiff leg dl's???