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  1. #1
    Registered User tennguy's Avatar
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    Deadlift vs. romanian deadlift?

    What is the main difference between the regular deadlift, for the back, versus the romanian deadlift, for the hamstrings?

    I have been doing both, the first on back day, the second on leg day. I know that they both work the legs and and back, but it seems that i can't tell a noticable difference in between my form on the two. Can anyone help me??

  2. #2
    ADMlNISTRATOR GeeNo's Avatar
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    The regular deadlifts recruits your quads and soleus in addition to your lower back, where romanians target your glutes and hamstring in addition to your lower back.

  3. #3
    Registered User tennguy's Avatar
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    I understand that aspect of it, but the thing i was confused on was how to do them basically? like is there a positioning difference, difference in movement? or are they just the exact same exercise, but with a different name?

    been doing deads for weeks now, just started doing romanian deads, that is why i am confused now!

  4. #4
    back after a layoff Meni's Avatar
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    The main difference between the conventional deadlift and its stiff-legged and Romanian counterparts is that the latter two require much less, if any, involvement of the quadriceps.

    To Start:

    * Find an open area of at least 4X8 feet and select a light barbell.

    * Position your feet just inside shoulder-width with your toes pointing slightly outward and the bar over your toes.

    * Move into a deep squat position with your feet flat on the floor. Grasp the bar with an overhand (palms-down) grip just outside your legs, arms straight.

    * Keep your back flat or arched slightly, with your shoulders back and your chest out.

    Execution:

    * Looking forward, take a deep breath and hold it as you pull the weight off the ground by pushing through your heels as you contract your thighs and glutes. Keep the bar close to your body and your back flat.

    * Lift the bar in one fluid motion until you're standing erect, but don't lock out your knees. Exhale.

    * Inhale as you slowly return the bar to the starting position and repeat.

    training tips:

    * "Don't let your hips 'kick up' before your shoulders start to move. They should move together as a unit," instructs Gross.

    * Don't bounce the bar off the ground at the end of the lift.

    * Make sure your form is strict; the last thing you want is a back injury.

    * Rely on your torso muscles, not a lifting belt, for stability.

    here's the difference:

    The conventional deadlift is similar to the squat, only you hold the bar in front of your body with straight arms. Use this exercise for strengthening and firming your hamstrings, glutes and quads.

    romanian deadlift

    Let's say you're looking for an exercise to target the glutes and back of the thighs. Our advice: Go Romanian.

    "The Romanian deadlift is the exercise that Olympic lifters do to develop strong hamstrings and glutes," Gross explains. "It's just like the stiff-legged deadlift, except you keep the barbell in contact with your legs throughout the lift."

    Perform the Romanian version with your legs fairly straight. The biomechanics involved take stress off your lower back, making the exercise ideal for someone with lower-back problems. "When you lower the bar while it's touching your legs and your knees are straight, you have to push your hips back farther, which in turn takes stress off the lower back," remarks M & F HERS Science Editor Jim Stoppani, PhD.

    here's the difference:

    During the Romanian deadlift, your knees are straight and you slide the bar down your legs, pushing your hips back farther than in the stiff-legged version. Use this when you want to target the glutes and hamstrings without placing added stress on your lower back.

    To Start:

    * Stand upright with your feet about shoulder-width apart. Grasp a light barbell with an overhand grip.

    * Keep your legs completely straight and maintain the natural curve in your lower back throughout the movement.

    Execution:

    * Slowly lower the bar by pushing your hips back and centering your weight over your heels, keeping the bar in contact with your legs.

    * Lower the bar until it touches just below your knees and you feel a good stretch in your hamstrings.

    * Lift the bar back up to the starting position by contracting your hamstrings and glutes, forcing the weight of your body down through your heels as you push your hips forward.

    training tips:

    * Keep the natural curve in your back throughout the exercise--don't round it.

    * Focus on keeping your weight centered over your heels. If you're out on your toes, bring your hips back.

    * The first time you try this exercise, use a very light weight and do no more than 2-3 sets. Any more than that and, trust us, you'll be sorry the next day.

    * Make sure your legs are properly warmed up before doing this exercise.

    * You might want to wear long pants when performing this move. The knurling on some bars may irritate the skin on your legs.

    stiff-legged deadlift

    Again, the hamstrings and glutes are the major players here. The only difference from the Romanian version is that you bend your knees slightly (contrary to their namesake) and lower the bar in front of you, instead of keeping it in contact with your body. These may be minor differences, but for those who are extremely flexible and tend to hyperextend their knees, especially with additional weight involved, the stiff-legged version may be more suitable than Romanians to minimize the potential of a hyperextension injury. "Because the bar is out in front of the body, the exercise tends to involve more of the lower-back muscles (spinal erectors) to some degree," Stoppani adds.

    To Start:
    * Stand upright with your feet hip- to shoulder-width apart. Hold a light barbell with an overhand grip.

    * Bend your knees slightly.

    Execution:

    * Slowly lower the bar toward your feet, keeping your back slightly arched and your chest out.

    * As you lower the weight, push your hips back slightly and keep your back muscles tensed.

    * Lower the bar until you feel a good stretch in your hamstrings, without rounding your back.

    * Pull the weight back up, using your hamstrings and glutes to return to the starting position.

    here's the difference:

    Stiff-legged deadlifts are very similar to Romanians except that your knees are slightly bent and the bar is more out in front of your body. Going stiff-legged will hit mainly the glutes and hams, and the lower back to some degree.

    training tips:

    * Don't round your back to achieve greater depth. Maintain the natural curve in your spine and lower the weight only as far as your hamstrings allow.

    * To maintain correct posture, concentrate on squeezing your shoulder blades together. This will help push your chest out and keep your back curved.

    * Remember, go very, very light when first performing this exercise, Even after you have the form down, you shouldn't go very heavy.

    adding deadlifts to your routine

    * Put conventional deadlifts in your routine where you'd normally do a major, multijoint exercise for the thighs and glutes, like squats and lunges.

    * Romanian and stiff-legged deadlifts should substitute for or be done in addition to single-joint hamstrings exercises, such as lying hamstring curls. Alternate between the two every other leg workout. In other words, do Romanians one workout, then stiff-leggeds your next leg day, or vice versa.

  5. #5
    Registered User tennguy's Avatar
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    thanks meni for the info. I also stumbbled across this page on romanian deadlifts, i got the difference now.

    here is the link for anyone who finds this thread nad has the same question.

    http://www.bodybuilding.com/fun/issa63.htm

  6. #6
    back after a layoff Meni's Avatar
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    cool bro
    just keep lifting hard

    i like the quote about intensity I heard years ago

    it goes something like this

    intensity
    you can tap a stick a dynamite all day with a pencil and nothing happens
    but whack it once hard with a hammer and BOOM
    That is intensity

  7. #7
    ADMlNISTRATOR GeeNo's Avatar
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    Meni, that information you posted is pretty good aside from stating that SLDL's works the lower back "to a certain degree". It is a great lower back exercise.

  8. #8
    back after a layoff Meni's Avatar
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    Originally Posted by GeeNo View Post
    Meni, that information you posted is pretty good aside from stating that SLDL's works the lower back "to a certain degree". It is a great lower back exercise.
    google is my friend, hee hee

  9. #9
    ADMlNISTRATOR GeeNo's Avatar
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    LOL! In all honesty, and in my opinion, it is actually the other way around - it is a primary lower back exercise which also targets the hamstrings and glutes.

  10. #10
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    so is there any need to do romanian and normal or is it better to just do one kind of dead in your routine?

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    Originally Posted by locdogg89 View Post
    so is there any need to do romanian and normal or is it better to just do one kind of dead in your routine?
    I think alternating conventional with Romanian deads every other week can be a good strategy for someone who gets burned out easily from deadlifting heavy every week.

  12. #12
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    Taking a goosey gander at the stickied threads up top would've been a great start:

    *** Deadlifting 101: Instructional videos ***
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    Journal: http://forum.bodybuilding.com/showthread.php?t=126418493

  13. #13
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    Exclamation

    Originally Posted by tennguy View Post
    What is the main difference between the regular deadlift, for the back, versus the romanian deadlift, for the hamstrings?

    I have been doing both, the first on back day, the second on leg day. I know that they both work the legs and and back, but it seems that i can't tell a noticable difference in between my form on the two. Can anyone help me??
    Please, at the very least, read the deadlift STICKY.

    Use the search, check through a few pages of threads, use Google, etc. before cluttering this place with more threads about the same ol' **** that has been discussed to death.

    Thank you.

  14. #14
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by _Dominik_ View Post
    Please, at the very least, read the deadlift STICKY.

    Use the search, check through a few pages of threads, use Google, etc. before cluttering this place with more threads about the same ol' **** that has been discussed to death.

    Thank you.
    Hey, there you are! Apparently I forgot to rate this thread. Don't worry, I got it.
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    Journal: http://forum.bodybuilding.com/showthread.php?t=126418493

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