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Stiff Legged VS Romanian Deadlift
- Thread starter youngguns
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al420
New member
From Wikipedia:
The Romanian deadlift, in spite of its name, is not a true deadlift as the bar doesn't touch the floor (except for initially picking the bar up) for the duration of the movement. If it does, it means proper form is not being executed. This variation places emphasis on the hamstrings and lower back. The method is to keep the knees almost straight through the motion, bending them very little, and bending mainly from the hips. This is the "almost straight leg" deadlift.
So basically the RDL and SLDL are about the same - hammies and lower back
The Romanian deadlift, in spite of its name, is not a true deadlift as the bar doesn't touch the floor (except for initially picking the bar up) for the duration of the movement. If it does, it means proper form is not being executed. This variation places emphasis on the hamstrings and lower back. The method is to keep the knees almost straight through the motion, bending them very little, and bending mainly from the hips. This is the "almost straight leg" deadlift.
So basically the RDL and SLDL are about the same - hammies and lower back
SgtSlaughter
New member
I can comment on SLDL... I did them off a box for the first time 2 weeks ago (i think):
De-weighted each rep... my hammies were killing me for 6 days after... then felt better for the next leg day just in time.... and i strech daily, multiple times.
Hamstring destroyers they should be called
.... and all i wanted was a good strech, lol 
Give them both a try, they are very similar though.
De-weighted each rep... my hammies were killing me for 6 days after... then felt better for the next leg day just in time.... and i strech daily, multiple times.
Hamstring destroyers they should be called
.... and all i wanted was a good strech, lol Give them both a try, they are very similar though.
Why choose?
Rotate them...
Rotate them...
blueta2
New member
sgtslaughter said:I can comment on SLDL... I did them off a box for the first time 2 weeks ago (i think):
De-weighted each rep... my hammies were killing me for 6 days after... then felt better for the next leg day just in time.... and i strech daily, multiple times.
Hamstring destroyers they should be called
Give them both a try, they are very similar though.
I have trouble sitting on the toilet for a few days following. But it's a good hurt!
Protobuilder
New member
http://www.uwlax.edu/strengthcenter/videos/video_index.htm
RDL: hips shift backwards, legs stay semi-straight, and bar comes down to knee level (depending on flexibility)
SLDL: hips stay in one place, knees stay straight, back bends and bar comes down to shin level
RDL: hips shift backwards, legs stay semi-straight, and bar comes down to knee level (depending on flexibility)
SLDL: hips stay in one place, knees stay straight, back bends and bar comes down to shin level
Chambewy20
New member
b fold the truth said:
Agreed.... I use these both as accessory movements.... I do SLDL's because of limited choice of equipment but they are great for the posterior chain overall.
I do Romanians because of my sticking point being right at my knees, with a controlled eccentric phase and slight pause into the concentric pull, seems to blast my lower back which is what I need to keep that momentum through the pull.
You can also concentrate on keeping your shoulders behind the bar IMHO....
cwc73
New member
Will someone give me an educated response to how these actually work the hamstrings? Not trying to pick a fight by any means here, but lets look at the hamstrings' purpose. I feel that they may work some, but it wont work the hamstrings effectively.
Oh, and if anyone says "why don't you try loaded up the bar....ect..." I used to do these all the time. I got up to 300bs for reps with very strict form.
I have felt the burn.
Oh, and if anyone says "why don't you try loaded up the bar....ect..." I used to do these all the time. I got up to 300bs for reps with very strict form.
I have felt the burn.
coolcolj
New member
coolcolj
New member
then when your ready to make your bigger hamstrings strong and explosive look here
http://www.t-nation.com/findArticle.do?article=05-200-training
http://www.t-nation.com/findArticle.do?article=05-200-training
cwc73
New member
coolcolj said:
Ok, not to sound like "Mr. Know it all" here, but I really did know the majority of that info already. That is why I pose this question. ( I just completed Biomechanics. Kinesiology Major) The main idea behind Romanian deadlifts are that the hamstrings are being used to extend the hips. Yes, the hamstrings are biarticular and flex the hips and the knee.
But my question is just how much do the hips flex in a SLDL. I watch myself do them in a mirror, but I just dont see much hip rotation. I know there is some, but it isn't very much.
To further my point, to train a muscle, you usually train it through an entire range of motion. The SLDL does not train the hamstrings through a full ROM or near that. The exercise takes the hamstrings from a somewhat lengthened position into an extremely stretched position back into a somewhat lengthened postion.
coolcolj
New member
the hamstrings together with the glute is pulling the knee and upper torso towards each other thats how
Same deal for the reverse hyper, and GM
Same for the squat, and you can't say the squat doesn't work and activate the hamstrings....
only the Glute Ham Raise trains the hamstrings through it's full ROM in the sense it trains both sides of the muscle together
Same deal for the reverse hyper, and GM
Same for the squat, and you can't say the squat doesn't work and activate the hamstrings....
only the Glute Ham Raise trains the hamstrings through it's full ROM in the sense it trains both sides of the muscle together
cwc73
New member
For your first point, yes the glutes and hamstrings would do that if the pelvis actually rotates. I just don't see that the pelvic girdle rotates enough to generate a range of motion greater than 1-2 inches in the hamstrings.
I feel that, yes, it might help stabilize the pelvic girdle and knee joint, but the majority of the work which causes movement throughout the ROM is being done by the erector spinae muscle groups.
As for the squats, of course it works the hip extensors. There is like 90 degrees of hip extension going on there! Squats are the shit my bro. But in a a R.D.L. there is 90 degrees of lumbar extension.
I feel that, yes, it might help stabilize the pelvic girdle and knee joint, but the majority of the work which causes movement throughout the ROM is being done by the erector spinae muscle groups.
As for the squats, of course it works the hip extensors. There is like 90 degrees of hip extension going on there! Squats are the shit my bro. But in a a R.D.L. there is 90 degrees of lumbar extension.
cwc73 said:
A Kinesiology major knows what about bodybuilding though? I am pretty sure Bobdybuilding 101 isnt taught. Not to knock your degree because I do respect it. But there is theory and then there is application.
Now the hammy is tendonous is nature so a stretching with resistance does make sense whether is be a Rom Dead or SLDL. The triceps can do a pressing type firing for movement or do an extension which can come from a stretching point.
From the POF boys I do like the idea of resistance with a stretch. Now, SLDL's do cause microtrauma as does ALL resistance training. That is a key component to hypertrophy.
cwc73
New member
A Kkinesiology degree and a personal trainer Certification holds a little more weight though.
My Major point of the discussion is not that these do not work, but that they cannot work as effectively as a full ROM exercise. Trust me, these used to be the backbone of my hammy workout. As I said before, I got pretty strong with them. At different parts of the ROM different muscle fibers are firing. So, if the ROM is only a few degrees, very few muscle fibers willl be activated in comparison to the entire muscle.
On another note, the amount of compression forces on the anterior aspect of the spinal column and tension force on the posterior spinal column is huge. The tension on the posterior column is the real killer here, because this causes "slipped disks" and such. The posterior aspect of the intervertebral disks is the weekest section as well.
My Major point of the discussion is not that these do not work, but that they cannot work as effectively as a full ROM exercise. Trust me, these used to be the backbone of my hammy workout. As I said before, I got pretty strong with them. At different parts of the ROM different muscle fibers are firing. So, if the ROM is only a few degrees, very few muscle fibers willl be activated in comparison to the entire muscle.
On another note, the amount of compression forces on the anterior aspect of the spinal column and tension force on the posterior spinal column is huge. The tension on the posterior column is the real killer here, because this causes "slipped disks" and such. The posterior aspect of the intervertebral disks is the weekest section as well.
Protobuilder
New member
cwc73 said:
Describe your perfect hamstring exercise.
LoL Spoken like a true personal trainer.
Protobuilder
New member
If you were training Jane Housewife, I could see why you'd tell her to avoid SLDL. But a trained man should be able to do a deadlift variation safely, if they train smart.
Regardless, there are several variations on what people call "stiff-leg deadlifts." Some keep a back arch. Some round back it. If you round back it, the last half of the movement winds up being back extension and thus DOES hit the erectors hard, so if you're looking to avoid that, you'd be better off w/ the arched back variant, stopping at the point where your flexilibity breaks down.
Regardless, there are several variations on what people call "stiff-leg deadlifts." Some keep a back arch. Some round back it. If you round back it, the last half of the movement winds up being back extension and thus DOES hit the erectors hard, so if you're looking to avoid that, you'd be better off w/ the arched back variant, stopping at the point where your flexilibity breaks down.
cwc73
New member
Protobuilder said:Describe your perfect hamstring exercise.
LoL Spoken like a true personal trainer.
We all know there is no perfect exercise for any muscle. I train just as hard as the next guy.
Actually, that is spoken like a physical therapist. You say that shit to a personal trainer and they are going to ask you if you want a leather belt or a velcro belt. ahahahaha
Protobuilder
New member
cwc73 said:
Well if you don't think DL variations hit the hammies sufficiently, what do you suggest?
cwc73
New member
This topic is about the SLDL and RDL not what i suggest to hit the hammies. I'm not here to tell you what exercises to do. I am here to make you think about how and why a RDL doesn't really work as well as people think they do.
Go open a Muscle Tech articles in Muscle and Fitness to find a "good" hamstring workout. Oh and don't forget Creakic and Gakic are guarenteed to increase your gains 50%.
Go open a Muscle Tech articles in Muscle and Fitness to find a "good" hamstring workout. Oh and don't forget Creakic and Gakic are guarenteed to increase your gains 50%.
What do you recommend then?cwc73 said:A Kkinesiology degree and a personal trainer Certification holds a little more weight though.
My Major point of the discussion is not that these do not work, but that they cannot work as effectively as a full ROM exercise. Trust me, these used to be the backbone of my hammy workout. As I said before, I got pretty strong with them. At different parts of the ROM different muscle fibers are firing. So, if the ROM is only a few degrees, very few muscle fibers willl be activated in comparison to the entire muscle.
On another note, the amount of compression forces on the anterior aspect of the spinal column and tension force on the posterior spinal column is huge. The tension on the posterior column is the real killer here, because this causes "slipped disks" and such. The posterior aspect of the intervertebral disks is the weekest section as well.
You guys round your back like in this video????
http://www.uwlax.edu/strengthcenter/videos/exercise videos plus/sld.mpg
I thought it was the fastest way to screw your back?
http://www.uwlax.edu/strengthcenter/videos/exercise videos plus/sld.mpg
I thought it was the fastest way to screw your back?
