Romanian Deadlifts vs Stiff-Leg Deadlifts Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Romanian Deadlifts vs Stiff-Leg Deadlifts Which Hinge Is Which by Tanner Shuck March 26, 2022March 10, 2022 Tags Bodybuilding, Deadlift, Exercise Coaching, Powerlifting & Strength The Difference Between Deadlifts The Romanian deadlift (RDL) and stiff-leg deadlift (SLDL) are similar exercises and often confused. I didn't even know how to distinguish one from the other for a long time. Like many, I'd heard of them but figured they were basically just variations of a conventional deadlift with less knee bend to place more stress on the hamstrings (which is partly true). But it's a bit more than that, so here's what you need to know: Want to compare the two? Here are some quick-and-dirty bullet points for each deadlift. More commonly done for hypertrophy Uses a slight knee bend The rep actually starts at the hip (holding the bar above the knee) An RDL can begin from the rack The RDL can also be done from a deficit to increase the range of motion (placing a greater stretch on the hamstrings) For RDLs, try not to touch the barbell to the floor at the bottom of the rep. And try not to fully extend at the top of the rep. Keep constant tension on the hamstrings for the entirety of the set. Focus on feeling a big stretch in the hams every rep to maximize muscular damage. Don't be surprised if you're left with a nasty case of DOMS (delayed onset muscle soreness) for a few days afterward. More commonly done for strength Uses slight knee bend The rep starts from the floor and more closely resembles a conventional deadlift Start each rep from a dead-stop on the floor and lock out each rep at the top When performing the SLDL, eliminate any leg drive and think about pulling only with your hamstrings, glutes, and low back (always keep the chest up and back flat) Pull through the stretch and keep your knees tracking out The SLDL helps strengthen your lockout for the conventional deadlift Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Do Loaded Push-Ups Push-ups with added weight build strength and train your chest while keeping the shoulders healthy. Here's how to do them. Tips, Training Bill Rom January 2 Training The 200 Rep Challenge Need to shock your muscles into new growth? Need to make that personal trainer with the oversized head and youth-sized Under Armour shirt drop his favorite baby blue dumbbell on his toe? Then this killer workout is for you. Training T Nation April 15 Training Tip The Simplest Deadlift Fix This easy trick will fix your deadlift form and help you pull bigger numbers. Take a look. Tips, Training Tony Gentilcore September 4 Training Tip Build Even More Muscle With Dips All you need is a band and the ability withstand excruciating pain. Here's how to do it. Tips, Training Paul Carter January 22