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Old 04-26-2014, 12:59 AM   #1
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Default stiff leg vs romanian deadlift ?

which variation is better for working the hamstrings the stiff leg deadlift or the Romanian deadlift ?

and is one easier/safer to perform than the other ?

Thanks
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Old 04-26-2014, 01:12 AM   #2
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I think you have to experiment and see what hamstring exercise works best for each person. The Romanian deadlift is safer though. The sldl puts a higher shear force on your spine. It can't be too much difference though because the bar paths are only a few inches apart.
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Old 04-26-2014, 02:23 AM   #3
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Either one is great if you do enough weight and volume. It has more to do with how your fatigued the rest of your body is (low back/upper back). Like if you are doing squats, barbell rows, overhead press, etc your low back is pretty toast, so stiff legs might not be the best at that point. If that's not a factor, i'd alternate for a few weeks and pick whichever you like more.
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Old 04-26-2014, 04:33 AM   #4
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the Romanian deadlift looks very similar to the conventional deadlift to me, these are the 3 difference I can notice

1.with the Romanian you start the lift standing upright
2.less knee bend with the Romanian
3.you don't lower the bar all the way to the floor with the Romanian

is this correct ?

Thanks
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Old 04-26-2014, 07:33 AM   #5
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I find the slight bend in the Romanian was better for me, I felt more tension on my hamstrings, had amazing development really doing that. I used to do stiff leg but I find less pressure on my knees with Romanian.

Do what is more comfortable for you
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Old 04-26-2014, 08:09 AM   #6
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SLDL is more of a back movement imo. With the rounded back and lighter weight you are targeting spinal erectors. RDL is better for hamstrings because it is more of a hip hinge and places more of the load on the hamstrings.
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Old 04-26-2014, 08:57 AM   #7
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I like Romanian better of the two, though I don't usually do them that much. I actually prefer to do Good Mornings, which I can really feel in the hammies. But to each their own.
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Old 04-26-2014, 09:40 AM   #8
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RDL will generally be easier if you have back, hip or other related issues.

"safer" is derivitive of form and proper loading.

don't forget to squeeze those glutes when you near the top of the pull!
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Old 04-26-2014, 09:26 PM   #9
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Try both and write down how you feel after you do them and decide which one works best for you.
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