i was always under the impression that the romanian deadlift and deadlift are the same thing. but i was looking through a m&f magazine today and on one of their workout plans under there leg day it says "romanian deadlift" for hamstrings and then on there back day it says "deadlift" for back. is there a difference?
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Thread: romanian deadlift vs deadlift?
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02-14-2008, 05:09 PM #1
romanian deadlift vs deadlift?
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02-14-2008, 05:12 PM #2
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Exactly that. Most of the tension in deadlifts is placed on the lower back whereas most of the tension in Romanians goes on the hams in the stretch position created by the exaggerated leg extension at the bottom of the lift.
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02-14-2008, 05:14 PM #3
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02-14-2008, 05:16 PM #4
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02-14-2008, 05:31 PM #5
okay..one more question..i think im just confusing myself more here.. i looked on the exercise guide on the main site and it says deadlifts are mainly a quads excercise with hams, calves and glutes being second..so how does it turn into a mainly back excercise?
http://www.bodybuilding.com/fun/exer...rbell+Deadlift
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02-14-2008, 05:40 PM #6
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02-14-2008, 05:44 PM #7
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02-14-2008, 05:51 PM #8
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02-14-2008, 05:53 PM #9
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I think a deadlift is a deadlift, you pick it up and you stand up w/ it, straight back throughout the lift. My natural form is romanian DL, the heavier it gets the more stiff legged it gets.
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02-14-2008, 06:36 PM #10
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I can understand that... esp. if you squat down with your legs to deadlift. The only time I would do that tho is when straddling the bar, "Jefferson" style, so it goes between your legs. An even more effective version to hit your quads that straddled way is one-legged, so the back leg is rested on a box.
Geese_Howard: Just walk into any mental institution and tell the docs in there everything about your religion but substitute the name muhammed for 'Punjab' and see if they let you walk out...
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02-14-2008, 07:23 PM #11
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02-14-2008, 07:46 PM #12
There is a significant difference between the 3 deadlifts
Traditional deadlift uses much more legs in support of the spinal erectors and traps in lifting the weight. Good all around glute, and lower back builder.
Romanian deadlift has a minor bend to the knees and slightly detensions the hamstrings so that the spinal erectors get the brunt of the movement. This deadlift has the largest range of movement at the hips from the hips upward and focuses on the spinal erectors with the hamstrings playing a major secondary supportive role.
The stiff legged deadlift has the knees locked (or semi locked if preffered) and puts the onus on the hamstrings since they are fully tensioned and engaged. If done with focus, a person will feel the movement fully in the hamstrings and wont feel the lower back as much as in the romanian and the traditional deadlift.
They are all different but all support each other in the way that they shift the focus of primary dynamic responsability and supportive secondary pull from one to the other as you move between the exercises. I would play with all of them to get the full benefit from all of them.
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02-14-2008, 07:52 PM #13
look at how the back moves
regular deadlift... back moved maybe 45 degrees. Lots of load and a fair amount of range of motion. Lots of leg bend and thigh load.
romanian deadlift.... very little thigh bend. just enough to detension the hamstrings and allow for the torso to become parallel to the ground. About 80 - 90 degrees of movement for the torso from the axis of the hip so alot of range of motion for the spinal erectors to pull around. The focus here is on the lower back.
stiff legged deadlift.... no thigh bend puts the multiple hamstrings in full tension. Still alot of rom in the torso around the lower back but if done with a straight back (eyes up and shoulders back) then rom of the torso is maybe 45 - 80 degrees on most people. rom could be higher on really flexible hamstring people.
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02-14-2008, 08:37 PM #14
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For anyone interested, SLDL vs. Romanian: http://forums.steroid.com/showthread.php?t=261072.
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02-14-2008, 10:51 PM #15
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The lower back will act as a stabilizer during both movements. With SDL's, the lower back is a prime mover, due to its rounding out. Another difference between RDL's and SSDL's is the where the barbell is located, in relation to your body. With the RDL, the bar is to be keep close to the body and with the SSDL, the barbell will travel away from the body.Geese_Howard: Just walk into any mental institution and tell the docs in there everything about your religion but substitute the name muhammed for 'Punjab' and see if they let you walk out...
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02-14-2008, 11:23 PM #16
RDLs allow you to more specifically target the glutes and hamstrings. You also won't be able to use the kind of weight you typically deadlift from the floor for them either, making them less effective as a back builder. Rack pulls take deadlifts a step further as a back exercise since they allow you to use even more weight by minizing leg involvement and pulling from a position of better leverage.
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02-15-2008, 03:27 AM #17
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02-15-2008, 05:22 AM #18
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02-15-2008, 05:47 AM #19
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02-15-2008, 06:32 AM #20
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