The stiff leg deadlift is more like a Romanian than a conventional deadlift for all intents and purposes. Deadlifts work your posterior chain -- the group of muscles that includes your glutes, hamstrings, lower back and core as well as your upper back and forearms. Barbell Straight-Back Stiff-Legged Deadlift, Precision Nutrition: Defending The Deadlift: An Interview with Coach and Powerlifter Eric Cressey, The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess; Cassandra Forsythe. He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International. Mike Samuels started writing for his own fitness website and local publications in 2008. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. Since the Romanian deadlift is a variation on the conventional deadlift, it will work some of the same muscles, such as the trapezius, forearms, and posterior chain. For example, you can perform stiff-legged deadlifts in one four-week training cycle and conventional deadlifts in the next cycle. They involve the hamstrings and glutes more than a conventional deadlift, and they put less strain on your lower back. Now that you know how important they are for building strength and muscle size, which approach should you use? Stiff Leg Deadlift vs. Normal Deadlift. As with all exercises, do both in a controlled manner without using momentum. Romanian Deadlift vs Deadlift. Romanian Deadlift Vs. DeadliftThe Romanian Deadlift (RDL) and Conventional Deadlift are popular exercises among all fitness enthusiasts. Strength coach Cassandra Forsythe writes in "The New Rules of Lifting for Women" that you should switch between the type of deadlift you perform. Keep the number of sets and repetitions low to moderate -- between three and five sets of five to eight reps. 3 Most Effective Full Body Resistance Exercises, All of Catheâs Strength & Toning Workout DVDs Additionally, the barbell in the stiff leg deadlift is allowed to come off the body, whereas the barbell is instructed to stay on the body for the Romanian deadlift. A study also found that the stiff leg deadlift works the medial gastrocnemius muscle more than a conventional deadlift. Keep them soft with a slight bend in them. The stiff leg deadlift is like the standard deadlift but the major difference is the starting position with your hips higher and shins in a vertical position. Proper Placement of the Bar During the Squat→. Going Too Light With Your Load. The stiff leg deadlift can also be used in similar manner, however the stiffer knees (especially with full extension at the top) places greater emphasis on … Methods: Six cameras collected 60-Hz video data and 960-Hz electromyographic data from 13 collegiate football players who performed sumo and conventional deadlifts with and without a lifting belt, employing a 12-RM intensity. Why You Need Hip Thrusts in Your Routine. You can do deadlifts with a single barbell across your shoulders or with a dumbbell in each hand. Follow Cathe for all her most recent news and photos! Grab a pair of dumbbells, or a barbell with plates loaded. Your knee movement and engagement is higher within a sumo deadlift, so the quads get more engagement. Then, progress to a load that allows you to complete a moderate number of reps. Donât go too heavy at first. Conventional Deadlifts vs. Stiff-legged Deadlifts October 9th, 2014 by Megan Jensen. Conventional Deadlifts vs. Romanian Deadlifts: Which Activate the Glutes More? Required fields are marked *. So I’ve been getting a lot of positive feedback on reviewing research studies which compare exercises to head to head. However, according to trainer Eric Cressey, author of "Maximum Strength," stiff-legged deadlifts are an effective ancillary exercise to improve your conventional deadlift. Copyright 2021 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. Start with your knees bent and hips pushed back, then straighten both as you lift the bar from the floor. Equipment required: Barbell with weighted plates or a pair of dumbbells. Bend forward at your hips as you lower the barbell in a controlled manner toward the floor. If you lack flexibility, the stiff-leg deadlift may be more challenging for you. Because your torso tends to incline forward, it will contract more as you perform the movement. How Effective Are Deadlifts for Glute Development? I have been lifting weights for about 5 years and have never deadlifted yet (sounds crazy, doesnt it?). Keeping your back straight and your core tight, lift the bar off the ground and pull it upward. The Stiff-Leg Deadlift. Sumo Deadlift Setup. The RDL is a great strength and muscle builder. However, they don’t closely resemble how the Romanian deadlift performs. Whether you compete or not, there's no way you can cheat in the execution of a deadlift, according to Shanks -- unlike the bench press where you can use partial range of movement or poor form to limit the benefits of the exercise. Other popular exercises are actually variations of the RDL. Pros. Sumo Deadlift Vs. In fact a lot of people that think they are performing a deadlift are sometimes actually doing a Romanian Deadlift. Level: Beginners to Advanced. Place a barbell on the floor in front of you. PLoS ONE 15(2): e0229507. For that reason, the sumo deadlift is be more quad-dominant than its conventional counterpart, as well as less stressful to the joints and muscles surrounding the lumbar spine. This move also starts at the top and should be done with less weight. First, let’s look at how to do a conventional deadlift: Place a barbell on the floor in front of you. 2) If it looks like you’re “stiff-legging” a deadlift, but your knees aren’t drifting backward substantially when you pull, you probably aren’t doing anything wrong. First, letâs look at how to do a conventional deadlift: The stiff leg deadlift is similar to a conventional deadlift, but you raise the bar without bending your knees. During one training cycle, do conventional deadlifts and switch to stiff legs deadlifts in the next. PLoS One. Total Body Workouts An exercise like the stiff leg deadlift provides the greatest activation to the upper hamstring muscles, according to this study. Reverse the movement and return to the starting position. In fact, there are several variations on the conventional deadlift, one of the most popular forms of deadlift. Does one have advantages over the other in terms of strength and muscle development? Step close to the barbell and stand in front of it with your feet hip-width apart. Stiff-leg deadlift tips. The deadlift is a free weight exercise in which the barbell is lifted from the floor by extending the knees, hips, and ankles. With your hands about shoulder-width apart, just outside your feet, hinge your hips, bend your knees, and grab the barbell with both hands. In the stiff leg deadlift, your knee does not travel forward at all … Whatever you are training for, deadlifts will help you get there faster. This site uses Akismet to reduce spam. For this reason, use a barbell or dumbbells that are a bit lighter than you use for a conventional deadlift to avoid straining your back. Conventional vs Sumo Deadlift It was previously believed that the primary difference between the two exercises is in regards to hip extension and glute activation. With a conventional deadlift, you will target your spinal erectors. Learn how your comment data is processed. Make sure there is enough space surround you to perform this exercise. Descend toward the floor by pushing your hips back while keeping your back straight. Get the most from stiff-leg deadlifts with these useful tips! With stiff leg deadlifts, youâre giving your back and hamstrings a more focused workout whereas conventional deadlifts also work your posterior chain but place less emphasis on your hamstring muscles. The key to reducing the stress on your lower back and spine is not to lock your knees during the movement. The Romanian Deadlift is one of the most commonly used among the various deadlift techniques. However, because you are keeping the knees bent throughout most of the movement, you are engaging the hamstrings and glutes much more and working the back less. Sumo deadlifts, on the other hand, really work your quads. The stiff leg deadlift will build a brutally strong back. Because the RDL is not typically used as a feature lift, people don't … Your back should be straight, but your knees should be soft and slightly bent throughout the movement. Multilevel mixed-effects linear regression analyses of main and interaction effects, and subsequent post hoc Yes, the conventional and sumo deadlift are similar in that they are also deadlifts. Use a grip where your palms face you. For deadlifts, itâs important to keep your back straight and the barbell close to your body but your back will slightly round when you do a stiff-leg deadlift but limit the amount you allow your back to flex when you do the movement. The Stiff Leg Deadlift vs. Few exercises work more muscle groups than this popular exercise. In case you need a reminder of why you should deadlift. When pulling in a conventional style, you should stand with your feet shoulder-width apart while holding the bar with your hands shoulder-width apart. A combination of long legs and a short torso (perhaps paired with short arms) will give the lift a “stiff-legged” appearance, but that’s simply how the deadlift will look for you with your body proportions. Stiff-legged deadlifts will be about as close as it comes to Romanian. Deadlifts in the Golden Era The Romanian deadlift hits the low back, glutes, and hamstrings. Conventional deadlifts are part of a powerlifting competition, stiff-legged deadlifts are not. You should also lighten up on the weight when you do the stiff-leg version to lower the risk of straining your lower back. Conventional Deadlift. However, your knees are in a slightly bent, not locked, position throughout the movement. So, deadlifting is a full-body exercise and one that builds functional strength by improving how your muscles work together. 5 Powerful Reasons to Include Deadlifts in Your Fitness Routine, Glute Power! The stiff leg deadlift will isolate the focus to your posterior chain, as opposed to the conventional deadlift. The squat is a big lift which mainly targets the quads. What I want to ask you is the following: Conventional Deadlift. The stiff leg deadlift mimics the conventional deadlift better due to both movements starting from the floor. The stiff leg deadlift uses a longer range of motion, where you bring the barbell to the ground vs. the Romanian deadlift where you stop just below the knee. Simplicity. If It Doesn't Challenge You It Doesn't Change You. Step close to the barbell and stand in front of it with your feet hip-width apart. How to do a Stiff leg deadlift or romanian deadlift. With the conventional deadlift, the bar will seem lower to the floor as your leg position is narrower which makes the arms further away. Here are the benefits you gain when you do any form of deadlift: Thereâs no reason you canât do stiff leg and conventional deadlifts. Sumo deadlift vs squat . Boost strength in multiple muscle groups in the upper and lower body, com. Each has its merits, and the two lifts achieve different goals. I do lighter stiff-legged or romanian deadlifts on leg day just to even out the workout for the hamstrings. It's a hip-hinge movement. That can lead to greater medial calf strength. Now, slowly return to the starting position. In the conventional deadlift, your knee travels slightly forward (staying well over your forefoot). The purpose of this study was to compare muscle activity between sumo and conventional style deadlifts, and between belt and no-belt conditions. 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