How To: Romanian Deadlift vs Straight Leg Deadlift

[@BarbellLogic]

PS - If you want to sign up for a FREE call with one of our coaches go to www.barbell-logic.com/experience

[@chiyaogeneshen2922]

Short and to the point and actually know the difference, too many fake gurus on KZbin

[@solomonsanabria7092]

Thanks straight to the point no BS

[@marym.8608]

Would love to see a longer side by side video comparing deadlift and stiff legged deadlift. I don’t see a difference! Thanks for the content!

[@BarbellLogic]

Difference is small - hips are higher / knees are less flexed. This reduces the contribution of the quadriceps in the movement, shifting the stress to low back, hamstrings, glutes.

[@justintemp]

@@BarbellLogic are the hips higher and knees less flexed on a RDL? Only diff I can see that RDL doesn't touch floor and SLDL goes back to floor each time...

[@BarbellLogic]

The joint angles are the real difference here. It's where the bar starts. The RDL starts from the top, with no pause in the bottom. This means that you don't get the full range of the motion in the bottom (as it doesn't touch the floor) and that you get a stretch reflex in the bottom. The SLDL starts from the bottom from a dead stop. The RDL is actually better for people who have trouble setting their lower backs, whereas the SLDL is not good for these people (because it's even harder to set your back in this than the normal DL).

[@justintemp]

@@BarbellLogic thank you for taking the time to clarify and reply. I find my back gets more of a feeling with the rDL . I suspect I am not doing it correctly... The hams get hit but the back does feel it a bit too...

[@majorpuggington]

Short, sweet & to the point. Great video, thanks.

[@BarbellLogic]

Thanks!

[@manuelgarcia1635]

Awesome! I had lower back soreness during a light-weight straight leg deadlift session. But I usually don't get lower back soreness with mid-heavy Romanian Deadlift.

[@BarbellLogic]

Yes, RDL can actually be good for the back (especially if light).

[@ShabaAbate]

It’s more demanding on the erectors to be picking up the weight from ground. Could also be putting stress on the spine because you lack the hip mobility to be able to extend all the way down to the ground without flexing at the spine.

[@Gunther-mt2bk]

Sooo. One go to the floor. The other stop at the knee.

[@kirkgolembiewski7220]

1:24 woah woah we’re doing valium now????

[@terryhill6895]

Great video, straight to the point.

[@Sam-ki1rs]

Love it! Clear explanation and nice points of attention. 🙏🏻

[@lokokrz.gaming]

Any reason why my lower back is sore? This my first time doing this stiff dead lift. Did i do it wrong?

[@BarbellLogic]

Often the first time you do a lift, you will experience soreness from the novelty. Should get better after doing this regularly.

[@bustedNuttt]

if you’re feeling soreness in your low back it means the stabilizer muscles were working very hard and are sore. if your spine is hurting and your pain is not in your muscles, it means your form was off and you transferred the weight onto your spine and away from your stabilizer muscles. you may have to lower the weight or decrease the range of motion / work on your mobility

[@isabellewellman]

Thank you! Super easy to follow and great “whys” to each!

[@BarbellLogic]

Thanks for watching & commenting!

[@GregPrickril]

Great explanation. Danke.

[@BarbellLogic]

bitte

[@paulinehosry8323]

Is it mandatory to lift the bar straight away from the floor after touching the ground while doing many reps? Or can i take few seconds ( thanks )

[@BarbellLogic]

can take a few seconds

[@marianagonzalezeusse239]

Really easy to understand, thanks a lot!!

[@BarbellLogic]

Thank you for watching and commenting!

[@GetUnwoke]

So the RDL is basically a deadlift without a dead stop?

[@BarbellLogic]

Basically (most people teach it to not let your knees go forward, which would make it slightly more hip dominant, but yeah, basically)

[@rl760]

By setting the back do you mean to flex the back ? Or pull backwards

[@BarbellLogic]

To flatten or extend the back (get the spine in a neutral position).

[@sammyttheg412]

Rdl does not need to start from the top

[@goatinnabox5776]

How do you get your shins to the bar on an SLDL without extending your knees?

[@rutatutut]

By ignoring Alan Thrall and MOVING THE BARBELL! :)

[@goatinnabox5776]

Kevin R. Nah bruh u get 20 years for that

[@johndorian9588]

you don't, bar touches you at quads

[@tanmay_6363]

@@rutatutut he called me a kitty aww🙀❤💕💕👌🏻

[@danielgarity3522]

What the…was that a carol baskin reference at the very beginning? 😂

[@BarbellLogic]

of course

[@Sienn0]

When you were saying the sets and rep ranges, does that mean you recommend using more weight on the RDL and less the SLDL?

[@jpmon518]

You are more limited on RDL weight wise because of the constant tension on forearms and hamstrings. So you either have to lighten the load or increase intensity and decrease reps.

[@pasindujayaweera5575]

Straight and Stiff leg; are both same?

[@BarbellLogic]

Yes - different names for same movement

[@marym.8608]

If somebody uses the term ‘deadlift’ that’s the same as stiff legged dead lift? Based on your video I guess I have been trying to do SDLs, not realizing that’s what it was called.

[@BarbellLogic]

The difference between the "deadlift" and the "stiff leg deadlift" is the deadlift has your knees bent more and your hips lower - this allows you to use your quadriceps a bit more. Here is our video on how to deadlift: kzbin.info/www/bejne/bp3Yd2CqbtRkd68

[@jhall9773]

For an SLDL, is the descent slower than for a regular deadlift?

[@BarbellLogic]

RDL - yes SLDL - no, not normally

[@natynm1]

Great video!!! Thanks!!!!

[@gandalfsbeard]

Hey a PT at my gym told me to start in an upright position for the straight leg deadlift, performing the movement as you would for an RDL but all the way to the floor - then lifting straight up and go again. Is this legit??

[@BarbellLogic]

There's no reason that wouldn't work.

[@gandalfsbeard]

@@BarbellLogic Legend mate thanks!

[@BarbellLogic]

@@gandalfsbeard May your beard grow ever longer!

[@rb9781]

Which is the best for hamstrings hypertrophy ?

[@BarbellLogic]

They're both good...might do one for awhile, then do the other, then a different one (e.g. leg curls).

[@limitisillusion7]

So it's an rdl is a partial range of motion straight leg deadlift minus half a rep. Seems like a pointless distinction.

[@IreneStumfoll-v1j]

Cole Corner

[@WaylonHollmann-v5x]

Cyrus Dale

[@JeanChapman-r8r]

Reinger Extensions

[@Siberius-]

If the positioning is the same (at least here), then what is stopping her RDLs from touching the floor? is she just arbitrarily stopping before she has as much stretch on the hamstrings as she could? I think generally a SLD either has slightly more bent knees, or the arms are out farther from the shins in order to reach the floor. I'm still in the process of figuring it out though. Edit: Okay since the shins should stay vertical, and bending the knees too much would turn it into essentially a conventional deadlift, I suppose we should go with the option of the arms being farther out for sure. Unless you're flexible enough that it doesn't matter either way.

[@BarbellLogic]

So, generally there are a few different lifts that do similar things: -SLDL: starts from bottom, hips are higher, but still start from dead stop like normal deadlift -RDL: starts from top, stops below knees (depth depends on what is possible), don't let knees go forward -floating deadlift: like RDL, from the top, but knees go forward They're all similar. Some people struggle to get into proper bottom position (back extended) on SLDL.

[@Siberius-]

@@BarbellLogic - If someone's RDL doesn't reach the floor, how do you suggest they change their positioning in order to now reach the floor for the SLD?

[@BarbellLogic]

@@Siberius- Some people probably just shouldn't do SLDLs. It takes a while to ensure they can properly set their back. Adjustments may or may not work (meaning, some people probably shouldn't do certain lifts if they struggle really bad with a certain form error).

[@Siberius-]

@@BarbellLogic - I imagine if they have to have the bar TOO far away from the shins, that's just going to be too much stress on the lower-back and be a pretty weird lift...

[@BarbellLogic]

@@Siberius- Yeah, you still want the barbell over your midfoot for the SLDL.

[@MaryHinkle-r9j]

Andreanne Parks

[@shanemeely5959]

why would you not want to get sore?

[@BarbellLogic]

Does soreness = more muscular growth or strength?

[@lfvcastro]

RDL and Stiff

[@mikeo.1963]

Best channel ever!!!! Ty

[@BarbellLogic]

Mike O. Thanks for the kind words and thanks for watching! 💪

[@EzekielZenobia-o8b]

Philip Crescent

[@Walruz1000]

Thanks, I always started stiff legged from the top too

[@WalterCensky-j7q]

Ebert Prairie

[@johnroberts9188]

You shouldn’t lock out and hyperextend the hips. Keep tensions on the hamstrings

[@BarbellLogic]

Good luck with your training.

[@TolandChristie-l7f]

Schiller Crescent

[@ConnieChipley-w5b]

Sporer Corner

[@KennethRobinson-b9u]

Alexis Path

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Rogahn Glens

[@Typhoon860]

Good video, disagree on 5 x 3 though.

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Derrick Causeway

[@AleidaBatzri-i3o]

Fadel Mill

[@JonsonValentina-c9b]

Blanda Oval

[@debil3250]

Doesn't the RDL suck for people with APT bcuz of the additional lumbar extension during the lowering phase?

[@BarbellLogic]

Explain that please. I understand every word and acronym but don't actually understand what you're asking.

[@debil3250]

@@BarbellLogic To my knowledge, people with excessive APT have a tight lower back as a result of the pelvis being in a forward tilted position (therefore having a somewhat prominent lumbar curve) . Since the RDL requires lumbar extension during the lowering phase, wouldn't that exacerbate this problem or would the strengthening of the glutes and hamstrings actually help to correct APT to a degree?

[@yz2374]

@@debil3250 i think strengthening the core would help the pelvic tilt. A strong core is the foundation. Then you can deadlift etc

[@Dashyrre]

@@debil3250 is it lower back tightness or glute and hamstring tightness? I had terrible APT and I've noticed that my hamstrings are awfully stiff

[@JasonWright92]

@@Dashyrre i’m going through this at the moment, have been in recovery for a few months and although it feels like tight hams it is actually tight QL’s, tight hip flexors and tight quads! Stretchin these have helped me massively and i’ve now started being able to incorporate deadlifts back into my programme again! Whenever I hip hinged before (even with an empty bar, no weight) my lower back would start burning! Yesterday was my first day deadlifting with the trap bar plus 60kg and I had no pain

[@BrianDelone-b9i]

Schmidt Cape

[@charleotteroselei1392]

He had me at kittens will subscribe

[@BarbellLogic]

excellent

[@RobtKonyn-d6r]

Buck Grove

[@JeffersonHilary-l5s]

Destany Lake

[@NeedingDucting-u4d]

Rath Oval

[@BrianNuss-j7x]

Alf Fort

[@donatelladepatre5695]

What is the best for gluteus?

[@Bubbles95]

romanian deadlifts

[@kakashi_senseisan3931]

the best for glutes is the one you use and use consistently with good form.

[@JoeMSRD]

do both

[@CleoLuo-t3y]

Joelle Village

[@SilviaBreitling-m7g]

Sawayn Square

[@YeterAydın-f1y]

Felicity Land

[@ColleenSmith-v6b]

Renner Causeway

[@timehealthfit1891]

I appreciate you, wannt be youtube friends?

[@JoeTakagi00]

I don't see any difference between the two

[@PaulMorrison-m2c]

Davis Jennifer Martin Maria Jackson Jose

[@BarbellLogic]

I literally have no idea what this means, but I'm liking it any way.

[@EdisonBlanche-k1i]

Heidenreich Station

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Lee Jennifer Martinez Carol Martin Barbara

[@ShirleyMartin-t8t]

Konopelski Trafficway

[@MatthewDouglass-o8n]

Annamae Causeway

[@joeblackburn9375]

Do you use the same grip as the deadlift in the RDL or wider?

[@BarbellLogic]

Joe Blackburn Same grip!

[@MadelineVigil-y9j]

Kutch Inlet

[@saulreyes2976]

I do deadliest feet should wide. You are closer so I am doing it wrong ?

[@saulreyes2976]

Deadlift spell xheck

[@crucifixgym]

Do deadlifts where you feel most comfortable. Best way to check is prepare to jump then jump and land. The position of your feet after landing a jump in place will determine a good stance for your deadlift.

[@pffa9675]

@@crucifixgym do i spot a fellow jonni shreve viewer?

[@crucifixgym]

@@pffa9675 😂 it’s possible!

[@GraceReha-o2j]

Dusty Pass

[@LouStoker-n1h]

O'Kon Mountain

[@ChapmanRod-d2l]

Lee Laura Martinez Ruth Young Gary

[@NickyNickols-u2w]

Osbaldo Mountains

[@catedoge3206]

yuh

[@coochiecrook_]

She's in love with that dude

[@FuentesBoa]

5 sets of 3 for RDL. Yea no

[@BarbellLogic]

Good luck with your training.

[@LaverneTavira-x9i]

Pollich Pine

[@skyscraper5910]

so both of them you dont drop the hips; therefore, isnt the SLDL dependent on your ability to stretch down all the way without curving the back? Finally, the squat involves dropping the hips to get lower. So one could say, if you dont have enough stretch to keep your back straight for a SLDL, one should work on tht while doing squats and/or RDL.

[@LTPottenger]

Whether you can keep your back straight is due to strength. You will have to back the weight off from your regular deadlifts.

[@skyscraper5910]

@@LTPottenger thanks!

[@skyscraper5910]

@@LTPottenger but theoretically, if you cant keep your back straight before the lift, that WOULD be a mobility issue.

[@tusharaher9517]

.

[@kabirhanu7952]

Woman so beautiful what is your name

[@HalimMondole]

White Betty Jones Paul Jones Jessica

[@rutatutut]

That’s odd. Matt lost 50lbs. and Nikki is wearing plain black leggings.

[@littlethuggie]

No fucking difference.

[@BarbellLogic]

You didn't watch it, did you?

[@littlethuggie]

@@BarbellLogic There's. No. Difference.

[@BarbellLogic]

@@littlethuggie cool

[@littlethuggie]

@@BarbellLogic lol

[@weknowhisvoice9296]

Turn to Jesus people he died for your sins, Repent of what the New Testament describes as sin. Believe the gospel obey the teachings of Jesus documented in Matthew, Mark, Luke, and John. Jesus is the only way to be saved, be baptized by faith in Jesus you can live life with him as your example. If you need prayer i'll pray for you. If you want to keep contact with a brother in Christ i’ll keep contact with you. The love of God is beyond our understanding. God bless.

[@BarbellLogic]

We'll give you a like.

[@alondrarussell-fn7qp]

Pollich Pine