I do lighter stiff-legged or romanian deadlifts on leg day just to even out the workout for the hamstrings. Shop Cathe Fitness Equipment & Accessories, https://doi.org/10.1371/journal.pone.0229507, All of Cathe’s Strength & Toning Workout DVDs, How Mental Strength Helps You Gain Physical Strength. Then, progress to a load that allows you to complete a moderate number of reps. Don’t go too heavy at first. First, let’s 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. For deadlifts, it’s 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. Stiff-legged deadlifts target your lower back and legs more than the other types. Stiff-legged = obviously stiff legged Romanian = starting deadlift from top and … Always start with a light dumbbell and work your way up as your form becomes more proficient and your strength increases. Bend forward at your hips as you lower the barbell in a controlled manner toward the floor. Stressful on the CNS. 5 Powerful Reasons to Include Deadlifts in Your Fitness Routine, Glute Power! Use a grip where your palms face you. The straight-leg deadlift is a bastardized variation of a proper hip hinge movement. As far as Romanian vs conventional. Boost strength in multiple muscle groups in the upper and lower body, com. Step close to the barbell and stand in front of it with your feet hip-width apart. ... Do full deads, more full body power with not as much emphasis on the hamstrings. Whatever you do, keep deadlifting! First, let’s look at how to do a conventional deadlift: Place a barbell on the floor in front of you. Few exercises work more muscle groups than this popular exercise. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. But another popular option is the stiff leg deadlift where you keep your legs almost straight. Truth be told, many people are stiff-legging their regular deadlifts without even knowing it. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! So I’ve been getting a lot of positive feedback on reviewing research studies which compare exercises to head to head. Stiff-legged = obviously stiff legged Romanian = starting deadlift from top and lowering it down as usual but only going to about mid shin and then using your stretch reflex to bring it back up. During one training cycle, do conventional deadlifts and switch to stiff legs deadlifts in the next. The stiff leg and conventional deadlift both work the muscles in the posterior chain, but the stiff-leg version places more emphasis on your back and hamstrings relative to the conventional deadlift. All rights reserved. So, deadlifting is a full-body exercise and one that builds functional strength by improving how your muscles work together. That being said, here’s one that compares conventional deadlifts to stiff-legged deadlifts (SLDL). Here are the benefits you gain when you do any form of deadlift: There’s no reason you can’t do stiff leg and conventional deadlifts. Each has its merits, and the two lifts achieve different goals. PLoS ONE 15(2): e0229507. Stiff-legged deadlifts target your lower back and legs more than the other types. The key to reducing the stress on your lower back and spine is not to lock your knees during the movement. You might decide to include all four in your strength-training routine or focus on the ones you feel most comfortable with or will help you best meet your training objectives. Conventional Deadlift. Despite more emphasis on the posterior chain, there are disadvantages to doing stiff leg deadlifts too often. ... After all, the stiff-leg deadlift is just a deadlift done with the hips a little higher than normal in order to reduce the leg (quad) drive and focus on the hamstrings. PLoS One. Now that you know how important they are for building strength and muscle size, which approach should you use? How Effective Are Deadlifts for Glute Development? Required fields are marked *. Conventional Deadlifts vs. Stiff-legged Deadlifts October 9th, 2014 by Megan Jensen. Do you do deadlifts when you train? With your hands about shoulder-width apart, just outside your feet, hinge your hips, bend your knees, and grab the barbell with both hands. What straight leg deadlifts leave out and conventional deadlifts include are the quads, which are knee extensors. Hammies/glutes only. Although they are fairly similar, there are subtle difference between the two lifts. Lower Body Workouts, Your email address will not be published. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. A noble spirit embiggens the smallest man. I do lighter stiff-legged or romanian deadlifts on leg day just to even out the workout for the hamstrings. That can lead to greater medial calf strength. Obviously, both the stiff leg and Romanian deadlift are both used to further isolate the hamstrings and glutes, but like the conventional deadlift, the stiff leg version is also done off the floor. Also, keep in mind that this is a head-to-head comparison and one exercise may be better … I've gotten to where I can easily hit 12 reps in a set with 45lb dumbells (I prefer DBs over a BB with Romanians) and not touch my back one bit - my forearms are another story … 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. If It Doesn't Challenge You It Doesn't Change You. The straight-leg or stiff-legged deadlift is not only the most useless exercise in existence, it's also one of the most counterproductive things you could do. Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. If you make them your main deadlift variation, it places more stress on your lower back and lumbar spine. © 2020 Bodybuilding.com. You should also lighten up on the weight when you do the stiff-leg version to lower the risk of straining your lower back. As with all exercises, do both in a controlled manner without using momentum. 3 Most Effective Full Body Resistance Exercises, All of Cathe’s Strength & Toning Workout DVDs When done properly, the conventional deadlift “destroys” the hamstrings. Why You Need Hip Thrusts in Your Routine. 07-27-2002, 01:47 AM #2. both are great if your form is perfect. Keep them soft with a slight bend in them. However, your knees are in a slightly bent, not locked, position throughout the movement. Ego-driven. Here’s how to do one: As you can see, you’re not bending your knees when you do the stiff leg deadlift.