Romanian Deadlifts, American Deadlifts, Stiff Legged Deadlifts, and Straight Leg Deadlifts
Vložit
- čas přidán 18. 02. 2014
- In this video I discuss and demonstrate the differences between 4 deadlift variations - the Romanian deadlift (RDL), American deadlift (ADL), stiff legged deadlift (SLDL), and straight leg deadlift.
- Sport
Amazing when you find someone who knows his craft in the fitness world. Too many personal trainers out there who have Google knowledge and not science based knowledge.
Yeah this is the best explanation I've found explaining all deadlift types. Very thorough.
I can’t believe 9 years have gone by since I said this… 😢
I seriously Love your videos. so educational and informative. Thank you so much.
Bret explains very well. One of the best guys on YT. I just started doing the hip thrust (according to his instructions)...wow, great exercise. We cant just watch Rippetoe and Jeff Cavalier, (and yes, Allen Thrall too is also really helpfully as well plus quite comedic)...I’m putting Bret into my A-Team go-to group....definitely a skilled and knowledgeable trainer. PS, I’m a trainer and gym owner, so it matters a lot who to watch and who not. Oh ya, Mike Boyle too, excellent.
thank you for this video, best explanation and demonstration i have come across
I am doing Strong Lifts beginner program. Thank you for this video. I found it VERY helpful.
7 years ago and still good content
I finally understand the differences, thank you.
I'm glad you brought up the Dimel deadlift. I've been thinking it looks very similar, if not identical, to the American deadlift, only done at a quicker pace.
By Jim Schmitz
U.S. Olympic Weightlifting Team Coach 1980, 1988 & 1992
RDL: Where It Came From, How to Do It
I get quite a kick out of all the mileage the RDL (Romanian deadlift) has gotten in the world of strength and conditioning. It seems I almost always come across the RDL exercise in every article written about training for power and sport in all the journals on the subject. The reason for my amusement is that the “discovery” of the RDL was in my gym, The Sports Palace, in San Francisco in 1990.
Olympic and world champion and world record holder Nicu Vlad, of Romania, and his coach Dragomir Cioroslan were conducting a clinic there. They were in the U.S. for the 1990 Goodwill Games that were being held in Seattle and Spokane, Washington. USA Weightlifting, for which I was president at the time, invited Nicu and Dragomir to conduct some clinics while they were here, and my gym was one of the locations. Part of the clinic was Nicu doing a workout where he cleaned and jerked around 220 kg to 230 kg, and then he proceeded to do this lift, a combination stiff-leg deadlift and regular deadlift, but actually neither. He did several sets, working up to 250 for triples.
Someone watching asked what the exercise was he was doing. Nicu just shrugged his shoulders and said it was to make his back strong for the clean. Dragomir also said the same; it was just a lift that Nicu had developed for his back and clean. Well, then everyone was really interested and asked Nicu to demonstrate it with lighter weights and describe how to do it. Someone taking notes asked what this lift was called. There was a long pause and Nicu and Dragomir didn’t have a name, so I said, “Let’s call it the Romanian deadlift or RDL for short,” and every one agreed and there you have the birth of the RDL. MILO publisher and editor-in-chief Randall Strossen was there taking photos.
Let me tell you how to correctly perform the RDL for those who may not be sure. You grab the bar with your clean grip, pull the bar to the tops of your thighs, but don’t complete the lift: knees are not locked out, chest is out, and back is flat. You then lower the bar to about two inches from the platform, keeping your back perfectly flat or arched and your knees slightly flexed, then you return to the almost erect position-but is very critical here not to fully lock the knees-then repeat. Two very important details are 1) your back stays flat or arched at all times, and 2) your knees stay slightly flexed at all times. This lift is almost all low back, glutes, and hamstrings. I recommend 3 to 5 reps with a weight 80% to 100% of your best clean. An interesting side note here is that Yoshinobu Miyake, Japan’s 1964 and 1968 Olympic champion, was at the clinic and he said he did the same exercise back in his prime, the 1960s.
Thought I'd share a little history.
Cheers,
R
Awesome read, thank you for sharing!
Thanks for in depth detail of the variations in deadlifts I've been looking through so many videos looking for this exactly.
I grew up doing stiff leg DL’s with a lot of weight before I ever did a single proper DL. When Peary Rader and IronMan authors were touting Romanian DL’s, I thought that they were just another term for stiff leg’s. Kris10 Pope taught me otherwise through her CZcams info.
I learn from whomever I can relate to. Thank you for the education!!
Great one as always!!!! :)
Thank you so much Bret you're the best
Love this video!
Your RDL and ADL look like what I was taught as a "partial" deadlift done from boxes (with a hip thrust for the ADL), while your "stif-legged" deadlift looks like a regular deadlift with less gentle lean backward dragging the bar up the shins.
Your "straight-legged" deadlift" just looks like what I learned to be as a partial range of motion stiff-legged deadlift (and no, we weren't taught to round our back to get to the shoes). I think strong and flexible hamstrings make it easier to get to the shoes (with the back straight) as a person gets stronger on the lift.
Thank you for the video!
Thank you, very good presentation.
BRET you’re the BEST!
This video is a game changer😱
Very helpful! Thank you.
I've been doing RDLs wrong for so long. I was bending my knees forward like I am doing a half squat sort of. Wow my hamstrings are now on stretch!
Great advice
I have that same shirt
awesome info
You can deficit deadlift with a lesser height with neutral spine and snatch grip. It's really good for my drive
Hi Bret, I confused a bit now, I was watching a video from Johnny Candito, where he mentioned that holding the weight in the negative part such as in the romanian dl are not safe. And he actually recommended a straight led dl where the weight rest on the floor. Can you enlight us with the pros and cons? Thanks man.
that straight legged deadlift with a rounded spine is called a jefferson curl. it's a gymnastics exercise to improve hamstring flexibility and strength and work on your compression (bringing your chest to your knees with straight legs). and for that purpose it works great
but you're limited in how much weight u can use because of the rounded back but you don't need much to get it's benefits. I don't recommend it to improve your deadlift tho, as it's not the right tool for the job
I'd guess that the straight-leg deadlift is adequate for a loaded/resistance hamstring stretch. It seems like you'd need to be real sure your mobility is sufficient for the Jefferson Curl.
I can see why a body builder might the increased range of motion (and possibly simply for the erector hypertropy), but as an exercise to do with heavy weight, that seems pretty nuts.
THANK YOU FOR THE VIDEO ✅✅✅✅✅
Hey Bret, Im trying to improve my jumping strength.. And i been working on it. Using wieghts and kettlebells.. What is the best two single leg exercises.. I saw a video of you in you house i think single leg hip thrusts and im not sure what the other was. Maybe slrdl.. Please help
Great vid
Thanks
On the ADL, do the shoulders hunch up and chin goes down? Is that the correct form?
At 8:55 the movement is actually called a Jefferson curl.purpose of the Jefferson curls strengthen and lengthen the posterior chain muscles that support and protect the spine. I don't think you will read this maybe one day you will.
So are there any benefits to the classic deadly deadlift over the Romanian or RDL?
You can lift more Wright conventional
i hope the thumbs down are for bad form, and not because pepsi is better
Jon Italia 😂
which is much better to do? romanian or the regular deadlift?
Do you guys do deadlifts on leg day? I start leg day with squat, v squat, hack squat or whatever, I want to throw in deadlift but I don't know if I should do it on back day or right after my squats? Thanks for the input in advance
+Joseph K. Nasser I think a vast majority of bodybuilders probably perform conventional deadlifts on their back day, but I believe these variations are better suited for leg days. Some guys do conventional on back day and then usually throw in some RDLs or stiff legs on leg day. RDLs or American are my favorite for my personal goals.
Ok, but how do I choose between "American deadlift" and "stiff-legged deadlift" then? Which is useful for what?
03:37
05:06
05:32
out here doing the lords work
👍👍👍
What about the upper back? How do you prevent it from rounding?
Upper back rounding is acceptable in certain cases. But I suggest working on your back mobility first. It will come.
American Randeep Hooda!!! 💜
What is it called if I do an american deadlift plus a shrug? ;-)
I'm a beginner to this. Feeling way out of my league. Extremely frustrated with myself. Haven't loaded any weight so that I could simply focus on form, yet I have successfully & seriously pulled my lower right back 2 Xs in one month. I am not the giving up type but without proper guidance I think I may have to kill this venture. I could scream. ~_~
Hey bro how often should I work my glutes to see growth
Which one is better now my English is not good what he said when he compared to 3 of each other?did i get it right he said as a glute practice American ?right 🆘help please
i think american is definitely the best of all of them.
RDL
"An Exercise for the Hammies,
Invented by the Commies
and Loved by the Yankees.. "
LOL Bret
the downward head bob
Back when I started doing stiff legged deadlifts I ended up modifying them which I later found out were called romanian deadlifts. Then over time I started bringing more glutes into it which I now found is called the american deadlift.
Too bad I wasnt born earlier or they would both be called the boner patrol deadlifts. Then talk like "hey man wanna do some boners today?" or "damn you really crushed those boners!" could be heard throughout gyms worldwide. Missed opportunity.
Im confused because I see you training CZcamsrs to go to the floor with these deadlifts that you're only doing half ways on here..
My name says it all
Alright, guess I do a straight legged American deadlift..
It's fine as long as you can do it safely. The biggest problem most people have with those is that they are unable to touch the plates all the way down to the floor *without* rounding the lower back at all. With light weights probably not a big deal, but with heavier weights it can be a lot of stress on the lower back.
7 minutes of my life that I'll never get back. Thanks.
A deadlift starts from the ground, hence the name dead lift. So the only real deadlift in this video is the stiff legged deadlift.
+Arn Tyr I understand what you're saying, but you're looking at it in a very technical way. You're comparing these lifts to the traditional conventional deadlift which is more of a total body lift. These are just variations of the deadlift which are used to isolate specific muscles, primarily used by bodybuilders. It can definitely be confusing but they all have their place.
I'm not saying that you aren't technically correct, but with smaller sized weight plates I certainly find it more feasible to not go so far as to set the weights down. Also, I get a tremendously good grip workout by maintaining the load until I am completely done with the lifts.
What the heck is American deadlift? Hahahah let's watch the vid cool stuff
El chico glúteo que nunca enseña sus glúteos... Raro no? Porqué tanto pudor? No son los glúteos un músculo más del cuerpo? Al igual que bíceps, pectorales, cuádriceps, etc.? Quizá si los enseñara tan solo un poco más, se podrían comprobar los resultados que tanto predica. No digo que no sea bueno, seguramente lo es. Pero si aplicase ese aspecto, le daría más coherencia y potencia a sus enseñanzas. Es como si yo enseñase a pintar pero nunca enseño mis pinturas, sólo la técnica.
Maybe look at a more recent video of his instead of something from 8 years ago?
I love your vids but your production values need to improve, especially sound. I can't hear you half the time.
How can you call yourself the "glute guy" when you don't even have good glutes yourself? Sell your product bro
What do you even know about him bro? Do you know how he looked before? He literally invented the exercise hip thrust. He has a PH.D in this area & trains thousands of people and most of them represent in Body Building shows.
According to your logic a plastic surgeon should have done plastic surgery on himself?
You should stick to Tik tok if that is all you need of your PT.
Maybe he doesn’t even want huge glutes as a man?
Does he practice what he preaches? He doesn't look very athletic.
fiddlebender88 he has a PHD in sports science and can deadlift 260 kg
I say this all the time, someone can have the most perfect physique in the world and still be a terrible trainer.
And yet it doesn't mean that having an average physique implies you're a phenomenal trainer. But to make it clear, I was curious, I wasn't ignoring his knowledge. It definitely helps to sell your information better when you train the way you teach. This is just one of many reasons why I take a lot of advice from Jeff Cavaliere.
On another note, I would say that the common de-nominator for any "American" exercise is exaggeration. The squeeze at the end of the American deadlift is very exaggerated as is the motion of one's arms during an American kettlebell swing. They both seem to be variants that have born out of pure vanity.
Thanks