Deadlift vs Romanian Deadlift (RDL) | DIFFERENCES 🏋🏼‍♂️

FULL VIDEO: • DEADLIFT vs ROMANIAN D...
#deadlift #fitness #workout

[@sohamchaudhari9998]

If Mr.Beast went to the gym

[@topg2820]

He actually started going now, he posted a fizeek pic on twitter

[@higher_highs]

I specifically went to the comment section to see this comment. Thanks 🙏

[@sohamchaudhari9998]

@@higher_highs mention not brother

[@sohamchaudhari9998]

@myytacc9851 dude everyone was 😂🤝

[@dahee1]

The first difference makes no sense unless your bar is weightless on the way up.😂

[@thatfitfriend]

I mean, if we want to cherry pick, you take it out of a rack. But yeah…you still have to pick up the bar if you’re taking em from the floor…lol. If we’re talking what you’re counting as a rep, tho, then you’ll start with the eccentric of your first RDL rep.

[@CardboardTriangle2]

You also tap the floor and come straight back up on a RDL, most people take a second to breathe and reset between reps on regular deadlifts.

[@dalebowry9152]

👌🏾✔️

[@amandac9894]

Ahhh thank you for the clear explanation. I usually do a 50kg RDL, I’ve been think about adding regular deadlifts now but all the comparisons looked too similar to RDL. Thanks again!

[@thatfitfriend]

Stoked it helped! Shout if you have additional Qs 🤝

[@Blue_G707]

Both work for me and gives me a killer workout I can feel it in my glutes 😂

[@thatfitfriend]

Yeah, both train glutes :)

[@f1beg]

The barbell romanian deadlift is incredible for glute/booty gains

[@thatfitfriend]

Thicc butts only

[@agentnova8963]

Rdl focuses on hamstrings but it is also good for overall posterior muscle

[@docsaaid2939]

I got confused. Please add more on them.

[@thatfitfriend]

I have a full video, click vid in description.

[@petecolon162]

Since when did Mr.Beast start doing workout tutorials??

[@thatfitfriend]

Shit broooo, it’s the generic white guy look, I can’t help that 😂

[@petecolon162]

@@thatfitfriend 😂

[@dalebowry9152]

🤔 if the movement of the bar is the same for each exercise, then what is the difference? Gravity works on the way up and down. 🤷🏾‍♂️ Can you explain the rationale?

[@thatfitfriend]

It's the intent of the eccentric/concentric. With the RDL, you'll be working against gravity more through the eccentric/lowering portion of the exercise so the stretch on the posterior muscles will usually be felt to a greater degree. In the dead, the focus is often moreso biased towards the concentric/lifting and less on the eccentric. This changes the force production and the degree in which muscles will be trained. You can use a slower lowering tempo with deads, no doubt, but often it will be faster since the goal is lifting more from the ground up versus hinging and mitigating load against gravity. Gravity is always the same across each ROM, but it's how we're working against it to produce the stimulus that matters here. Lmk if that makes sense!

[@arindambhattacharya7848]

When it is shorts..plz make better visual comparisons

[@thatfitfriend]

👍

[@Cnsmf868]

As a romanian who has gotten yo the gym for a pretty long time, i have never heard anyone fo an "Romanian deadlift" lmao

[@thatfitfriend]

Wot. It's one of the most popular deadlift variations, lol. Welcome to fitness

[@Cnsmf868]

@@thatfitfriend maybe it's just my gym then lmao. Or we do it so much here we just call it normal deadlift.

[@86Brasco]

​@Cnsmf868 how on earth you don't know an RDL

[@Cnsmf868]

@@86Brasco just never heard if it bruh

[@g00n3r_afc]

I've done RDL with little bit of weight .. and next day i've back muscle ache ..? muscle pain is not anything related to discs right?

[@JuriOat]

Hinge more, till u feel ur hamstrings and then push ur hips forward

[@farhaanali5129]

Tomanian deadlift targets the glutes more, normal deadliftworks your hamstring and little bit of glutes majorly

[@lionface1364]

Good, simple. New sub

[@thatfitfriend]

Ay, welcome!

[@asadmemon7615]

This effects on stomach or abdomen....????

[@OtiumBorealis]

RDLs and deadlifts are for back, glutes and hamstrings.

[@Train_Eat_Rest_Repeat]

Thought this was Mr Beast for a moment

[@thatfitfriend]

Lmao

[@Forwardroad]

Puedes enseñar la técnica pero con un peso mayor? Todos los video que veo asi enseñan con 60 kg que así casi a qualquiera le sale la técnica bien en dos semanas

[@thatfitfriend]

Peep my other videos. Teaching with more weight will involve discussing self organization strategies which are topics best covered by coaches/individual videos. Not videos where I’m trying to synthesize info efficiently for beginners

[@lionface1364]

Which one works more to at hypertrophy to your back?

[@thatfitfriend]

Deads will hit the back more, but depends what your goals are and which muscles you're aiming to hit. Can find better exercises for specific back muscles, imo!

[@bonou4145]

Which muscles does the Romanian deadlift target?

[@thatfitfriend]

You’ll get a lot of hamstrings/glutes with RDLs

[@n7pako367]

Ass

[@hafidzmohmar5620]

@@thatfitfriend Is RDL targeted lower back?

[@mylodzn8842]

How do you start at the top when doing rdls? Should you put the bar on squat safety bars or something like that?

[@thatfitfriend]

A lot of folks will do that! When I’m working heavier I will do that, for example. Can obv pull and start from floor. The language here is also designed to describe that the eccentric portion/lowering portion of the rep is the first half of each rep as opposed to the lifting ROM in the conv dead

[@ssreeni00]

Hi, which one do you suggest for training of a sprinter. Heavy RDL's or Standard DL.

[@thatfitfriend]

A LOT of context needed here so please don't take what I suggest as a definitive here. Would highly suggest working and talking with a coach in person, too. IMO, heavy RDLs could be a better bet for two reasons. 1) will train the posterior muscles a little more in isolation which could lead to positive carryover to the violent hip extension needed for sprints (stronger muscles, better work output, generally). 2) RDLs would likely lead to less accumulated fatigue which could be clutch if your sprint work/accessories are demanding so they wouldn't take away from your sprint performance as much. Just some thoughts. Doesn't mean don't use deads, but there's a lot of context needed here for your case since you're training for something specific :)

[@ssreeni00]

@@thatfitfriend Thank you for your reply.

[@agentperry8347]

Is it mainly hams or glutes

[@thatfitfriend]

Deadlift and RDL are gonna be both and you can manipulate form to increase/decrease intent/biases! RDL will allow you to hyper-focus a little more on the hams/glutes, however

[@joaoalmeida5926]

how low should i be going with RDL?

[@thatfitfriend]

It depends! Move through a ROM that is representative of your current strength/flexibility levels. I'd work through a hinge pattern that stops once you notice your torso start to round and feel like you lose tension on the hammies/glutes. I'd use that your performance limiter as you build into this exercise.

[@joaoalmeida5926]

@@thatfitfriend thank you!!

[@EGL24Xx]

So... what is the difference? You didn't answer the question at all. The first part is totally unimportant

[@thatfitfriend]

Okay

[@jamespatrick686]

Which one is harder?

[@thatfitfriend]

Depends, tbh! There are a lot of factors to consider and they can both be equally hard depending on the context, intensity, and how one sequences these exercises. Why do you ask? Do you have something more specific you're after?

[@jamespatrick686]

@@thatfitfriend No i just asked out curiosity. Thx for the answer.

[@thatfitfriend]

@@jamespatrick686 gotcha! If you ever have future questions always feel free to hit me up 🤝

[@jamespatrick686]

@@thatfitfriend I'll keep that in mind. Take care.

[@tarangsharma6102]

Does both of them help in building back muscles as well?

[@thatfitfriend]

To an extent, yeah! RDL wouldn't be my first pick if back hypertrophy is your goal, but you'll have some indirect carryover with sets for sure.

[@sahilsharma7156]

Which shoes are you using

[@thatfitfriend]

Tolos

[@chadesteban1408]

Say it with me: "VER-SUS" VERRRRRR-SUSSSSS. Not "Verse"

[@thatfitfriend]

Chad, lol

[@robertseavor4304]

That is not a deadlift.

[@thatfitfriend]

You’re not a deadlift

[@jaydee9005]

i do rdl i dont do conventional yet till i get stronger on rdl and sumo can kiss my arshe 😂

[@thatfitfriend]

😂😂

[@DE.Workout]

If you have plateaud on RDLs and good mornings just arent optional. What other compound hamstring exercises can you do? Or should I start doing stiff legged full ROM deadlifts? the goal is just to get bigger and stronger hamstrings / posterior chain

[@thatfitfriend]

I'd try varying your RDL variation/intensity. Using things like tempo, going single-leg, and opting for different means of loading can all be great tools to progress past a plateau without having to necessarily change to a full different exercise. I would start there!

[@DE.Workout]

@@thatfitfriend yea that’s more what I was after. I want to change it. I havent necessarily plateaud but since I do RDL for hamstring hypertrophy it is smart to vary the exercise like at least once every 3rd month. To get optimal gains. Therefore I was thinking of Good mornigns but those felt extremely weird. I will try the single leg RDL. Hopefully it is kot too alike. I will still use barbell because we don’t have heavy dumbells. Hopefully that is not too alike normal rdl and I plateau

[@raiden3013]

You can also do high stances leg press and hip thrust machine if you have the equipment to strengthen the posterior chain which should strengthen your rdl too

[@DE.Workout]

@@raiden3013 yea taht sounds good! Appreciate it. However I’m not looking for strenghtening my RDL but mainly getting good hypertrophy on my hamstrings. Trynna isolate hamstrings with a heavy compound movement (the isolation machines are too light)

[@Conqueror_2003]

How to correctly do Bar bell dead lift for Hyperteophy

[@thatfitfriend]

A good topic to cover! I change a few variables when the goal is hypertrophy

[@Conqueror_2003]

@@thatfitfriend Yeah,you seem a genuine adviser. Hypertrophy and Strength training difference will be cool.