Romanian Deadlift Vs. Deadlift - Their Main Difference
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- čas přidán 11. 07. 2024
- Romanian Deadlift Vs. Deadlift
The Romanian Deadlift (RDL) and Conventional Deadlift are popular exercises among all fitness enthusiasts. They both have the goal of training the posterior chain, but they're different in nature.
The deadlift involves picking up a barbell from the floor, while the RDL focuses on the eccentric portion, or lowering phase of the deadlift. The shortened range of motion and slight hip hinge difference makes the RDL exercise different from the deadlift.
ROMANIAN DEADLIFT GUIDE: barbend.com/romanian-deadlift/
DEADLIFT GUIDE: barbend.com/deadlift-ultimate...
Is one BETTER than the other?
No. It all comes down to the context in which you're planning to use the Romanian Deadlift and Conventional Deadlift.
The RDL is great for isolating and focusing on the hamstrings, while also working on one's hip hinge and body postures for movements like the snatch and clean & jerk.
The deadlift is great for building top-end strength and packing on mass as a whole.
The best advice - use BOTH in your training!
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Loved the no bullshit approach..short and to the point
Deep Bisht are you talking about athlean x
I don't really get it but you sound knowledgeable.
Pmsl
The range of motion is the key difference. Standard deadlifts stop at the floor while Romanian deadlifts don't touch the ground. Emphasizing hamstring development.
Lol same
For me, it's just feeling it in the hamstrings that helps me feel it the most. It's hard to say "focus on the angle of your hips" but when you just grab the bar and play with it, you can find the way to focus more on your posterior muscles
Ive watched multiple vodeos on this subject and this is the only one where i actually feel like i finally understand the difference. 🙌🏽
The romanian deadlift range of motion is not intrinsically shorter. It's only shorter because most people will not be able to touch the floor in that position due to a compromised posterior chain. By all means, if you can lower the barbell to the floor while maintaining a neutral spine, you should!
Or you could just add more weight since it's a simpler motion with emphasis on the hip hinge. Either way there's an advantage to add more load for sure.
I never comment on youtube but loved your no BS approach so I just had to. Straight, short, to the point, and good knowledge. Looking forward to seeing more from you!
You covered everything in such a short video. Literally answered all questions that came up as you spoke. Love it!!! Good job man.
Subscribed in a minute. You get straight to the point without excessive words- that’s exactly what we need. Thanks man. You’re a true barbro 🤘🏻
This was so informative! I realized that I’ve been doing a hybrid of the 2 movements and calling it a DL, so the visual demo and key points were so helpful. Being seasoned in the gym doesn’t mean we always get it right, so I was happy to learn!
super glad the vid was helpful for you. Stay strong out there 💪
This channel deserves more views - seems most people are content with having a shirtless guy yelling at them for 10 minutes.
Appreciate that! - Jake
did you just shade athlean x?
@@bien.mp4 Haha, I think that was a general statement. Anyways, I'm now getting shirtless and whispering from every video from here on out! - Jake
Yes
@@Barbend Correct!
Very clear and concise comparison. I really liked how you not only presented how the movements are different but also when a person might want to use one versus the other. Thank you.
Fitness channels need to be more like this-- straight to the point, no filler, and informative.
That was one of the best no nonsense and concise exercise videos I have seen. I'm sold on BarBend just off of that. Good job man!
Pure knowledge delivered, without any useless background music or editing. Keep up bro. Thumbs up
Exactly the info I was looking for, well explained too. Thanks!
This makes so much sense, thank you! I'm now sold on the RDL :)
This was the most informative fitness video I’ve ever watched. Holy smokes was that ever helpful. Thanks man!! Headed to the gym now.
Great informative video. The visual effects were great too. Thanks!
underrated channel. no bullshit, no bro science, just straight facts.
Thank you! Informative and to the point. I’m teaching myself, so these videos help
This is a great video mate!! Really well put together!
Awesome video and explanation! Thanks so much!
Nice video man! Up to the point and as long as it should be!
Rdl fixed my lower back pain
Thank's 4 the information
Mine too
no problem bro, the best country :)
Agree, literally strengthened mine too, never felt better.
Same man!
Thanks for the video! It helps a lot and I hope I can improve my form 😃
I really love this account :) thank you so much!
Thank You - Great info & presentation!!!
Excellent analysis and explanation.
Proper RDL engages Gluteus Maximus significantly more than Hamstrings. It's the go-to movement for training woman in their butt development. (Aside from that, the video is great)
I'm doing it right then i think. i'm a beginner and i have to squeeze my glutes to get back up. i dont rlly use or feel anything in my hamstrings except for a stretch
@@adeola1919 make sure you’re pushing off your heels all the way up to your hips, try not to use your toes to push off.
@@kahlohendrix5097 not him but ill try it thanks
@@kahlohendrix5097 Excellent point. I’d forgotten about that. “Drive through the heels!” was one of my primary corrective prompts when I frequently used back when I was coaching clients on their RDLs. It was one of the tweaks that really made a difference in their form, thereby maximizing their benefits (hypertrophy of their glutes and hams) from their inclusion and proper performance of this exercise. Thank you for mentioning this!
Great breakdown and explanation!! 👍🏻🤙🏻
love how you commented and compared the 2 exercises. No bs, no waste of time.
turns out I was doing rdls all this time without even knowing
Excellent video. THANK YOU!
Amazing video! Thank you
Succinct exposition, man. Brilliant. Keep up the good work.
..... I think this is the best exercise video I’ve ever watched, and I’ve watched a lot lol. Thank you!!
Thank you, Juliet! - Jake
Thank you! This was really helpful!
OUTSTANDING. This is the best articulation of the difference between RDLs and DLs that I’ve ever seen. Impressive and comprehensive training. Where are you located and do you have a regular website apart from CZcams?
Great explanation of the exercises!
Very informative. Great video
Perfectly explained brother. Thank you
Wow. Great vid. No fluff at all!! Straight to the point.
Thank you for explaining these lifts.
Concise and loaded with the right info👍🏽
SO helpful! Thank you!
Loved this video! Really explains the key differences in a calm and concise manner! You just won a new subscriber!! 😁
Thank you so much! - Jake
Yup, got exactly what I needed from that. Thank you
Great explanation, thanks
Very informative for a newbie. Bench strength is going up but I need to work on everything else. Thanks.
Great stuff. Thank you.
Best deadlift comparison video!
Great video !!
Excellent presentation.
Nice video. Thanks
Great video 👍🏼
Great vid! Straight and to the point! Not a bunch of needless, self-promoting BS! Good job, bro!
Really Really good explanation.
Very nice video. Short and upto the point. And very simple language and explained very nicely.
Thank you! - Jake
Great video
Straight to the point 🙏🏽
Thanks for letting me know the differences.
Since I start Back Day with Deadlifts, I'll use the standard DL to focus more on the concentric for the lower back.
Then I'll have DB RDLs during Leg Day.
Thanks needed to know this because my training schedule do both. Each once per week ( 2 leg days every week)
Very informative ✅
Excellent video! 🙏
Glad you liked it! Happy 2024 lifting!
@@BarbendThanks! 🙌
Thankyou, I just figured that the gym told me to do a Romanian instead of a Deadlift as I aksed them to teach me. So this was very helpfull! Thanks
Love RDLs, especially when there's a hex bar available. Hits those hamstrings which is the part I want to focus on most and isn't as loud as clunking around a deadlift in the gym.
very useful thank you :)
WOW THANK YOU!!
Thank you!
i am a true beginner. this video helps me to decide how to do it. thx
after tons of video, I finally get the difference!
I primarily do deadlifts because I actually seriously enjoy that movement. However, when my friend asked me to help her start lifting, I programmed the RDL to teach how to hinge properly as well as keep the loads low. Her low back is taxed enough as it is by our back squatting.
Best explanation I’ve ever seen
Thank you 🙏👍
Deadlift push the floor away
Rdl push ur hips forward
You add some strong points: the specificity to sport and need is important. Tight hamstrings could benefit with the eccentric component I would argue Romanian dead lift. Well done.
Great video. Very informative.
Outstanding.
AWESOLE VIDEO THANK YOU❤❤❤
Good!!! Tks ❤
HOYL WHAT A GREAT VIDEO. jesus you beast. thank you
thanks for help
thank you
Awesome video! Was hoping you'd give some technique tips as well. These movements tend to aggravate my lower back
Hey, thank you! I'm linking two relevant videos below.
RDL Guide: czcams.com/video/CQp5I9KgdXI/video.html&t
Deadlift Setup: youtu.be/
Hope these help! - Jake
@@Barbend Thanks Jake!
Those bother my lower back, too, to I usually do them with either the Trap Bar or dumbbells.
Thank you
Front squats + rdl best combo
Have 2 buldgung disk on lower back. Do u think rd are safer than conventional deadlift for my back? By the way I don't lift heavy
Good stuff
I like Romanian, feels a lot less dangerous on my back
Same here
Same movement but you just bend your knees to return the weight to the ground
@@Jeff_Guapo you're kind of contradicting yourself. For some people it's a lot easier on their back to lift something, anything, from several inches off the ground compared to on the ground. Add in a heavy load and it can really feel different.
@@kevinbunn7915 I’m referring to the conventional deadlift. Yeah sure it’s easy to left weight using your back when it’s light. If you don’t load your hamstrings, glutes and lats during both the RDL and Deadlift you’re Forsure not do the exercise correctly and will injure yourself. Now the difference between the RDL and Conventional deadlift is the range of motion and the weight you use for the RDL will be lighter than a convention deadlift so in a sense that will deload the back but you want legs to the work in the lift not back as your spine is supposed to be neutral at all times.
Excellent. Think I'll do Pendlay lifts and landmine back pulls tomorrow and save these absolute leg-killers (Romanian/Rumanian and conventional deadlifts) for Thursday. Then, I'll have an excuse to sleep in Friday lol
I don't think beginners should do conventional deadlifts at all for at least 6 months until they learn how to hinge properly. Most sedentary people don't even know what it's like to feel their hamstrings and glutes so they should learn the RDL first. That being said, I think the RDL is far superior to the conventional deadlift for general strength. It builds more muscle (it's objectively hard to do a lot of volume on the conventional DL since it's more of a strength exercise), is less taxing on the CNS, has a much lower risk of injury due to a use of lighter weights.
If you do bent-over rows or pendlay rows in combination with the RDL you're not missing anything and significantly reducing the risk of snapping your back.
Thank you for sharing your opinions, man! This is some sound logic and I like that you backed your rationale with explanations. - Jake
I've been lifting for just over a year and was doing Romanian deadlifts because as you said I was sedentary and had the flexibility of a brick. I was also doing the row combination you mentioned with this movement. The one thing you miss tho is that drive off the floor I've recently swapped to conventional and the strength has transferred to my sqaut far better due to the initial floor drive and greater range of motion in comparison to RDL's.
I'm here for the safety reasons mentioned..so long story short I was deadlifting and after my workout I had low back pain and leg numbness maybe I had bad form so in thinking to start rdls cause they seem safer for low back what's your opionion ?
@@georgemauropoulos2461a year now no answer yet
To the point and nice
I know it’s an old video.. but when I do normal deadlift, I tend to control my eccentric too and my hips back more until I feel it and I will slowly drop the bar on the floor. Rest and do the second rep.. is this bad?
Thanks for clearing it up great video, Love RDLs for back/pull very erector dominate for myself
Question. Can't I just focus on the eccentric while doing the conventional deadlift ? and get the best of both worlds?
is this better for older no lifter? ie thr rdl. just to build some strength and muscle, not interested in full dl if possible.ty.
What I usually do is I do my warm up sets with RDLs because you can lift 20% more with the DLs. That way I can focus on strength without neglecting my hamstrings. I had a minor injury a few months ago and I think it's because I thought that DLs alone were enough to train hamstrings. Guess they need some extra work.
@Frank Burjan 10 by 10? 😯 You must be an absolute beast. My entire full body workouts consist of 13-16 sets 😋
I wonder which one is better for strengthening your lower back (erector spinae)? Maybe the romanian because that eccentric movement requires your lower back to stabilize you?
Can you schedule it for me
When to do it and how often
I do cardio for one day and abs for one day
then 4 other body parts in the remaining days
So after what workout will it be cool to do
im a beginner and i started doing squats and romanian deadlift. imo they complement each other perfectly.
Thank you so much for your informative video however inquiring (ladies) minds want to know what muscle group are you targeting besides the hamstring in the deadlift. I find that this information is often left out in squat and deadlift videos and the focus is primarily on technique and strength. Both are equally important but when you’re training for aesthetics and maintenance it helps to have that information.
Your whole Posterior Chain
But If you do the RDL you get to grow and develpp your hamstrings nicely and also your Glutes. And your spinal erectors are very well to grow because so hence your lower back getting stronger. So that is the Main Advantage of those Deadlift.
I want to focus on my lower back. which version should I choose?