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  1. #1
    xswtsalvationx0 is offline Second Set
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    What is the difference between a RDL and a Stiff Legged Deadlift?

    Romanian Deadlift
    Barbell Stiff Leg Deadlift

    they look exactly the same. I don't know how RDL could be an olympic power lift and stiff legged deadlift could not and that they work different muscles. It looks like to me that for stiff legged deadlift the butt is sticking out more than the RDL? if I am correct?

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  3. #2
    evolution is offline I love me some Mreik
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    Those are bad examples as he's pretty much doing the same lift in both videos.

    Read this Testosterone Nation - BONUS ARTICLE: Perfecting the Romanian Deadlift

    The RDL-the bar goes straight down the thighs, butt goes back and chin comes forward. The only bend in the knee is from the butt going back.

  4. #3
    xswtsalvationx0 is offline Second Set
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    ohh ok I see. the difference is that on RDL, after you go down, you go up fast and explosive (standing all the way up). With stiff legged deadlift, you go slower speed all the way through.

    Why does that site say that RDL is very hard to do? it is very easy to do. It is just that the knees go slightly bent so the butt can stick out (with back straight [flat as in when bending over, a drink can go on your back without falling off] the whole time without arching too much like those incorrect example pictures), and then stand back up fast with back nice and straight with explosiveness
    Last edited by xswtsalvationx0; Jun. 13/07 at 11:57 AM.

  5. #4
    evolution is offline I love me some Mreik
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    Not exactly. Speed has nothing to do with teh difference between the lifts. Stiff legged dl has the bar away from the body and touches the ground.

    RDL remains in contact with the body the entire time. Typically, the RDL is carried to mid-shin...maybe a bit lower. RDLs are hard to do with a lot of weight. If you're doign them right, you'll feel the hamstrings wanting to rip off with just the bar. Chins comes forward and down, ass goes back. let the bar slide down the thighs and shins and come back up. Slow...fast...doesn't matter.

  6. #5
    xswtsalvationx0 is offline Second Set
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    oh I do mine with the bar close to my body. so I was maybe doing rdl's all along instead of stiff legged. I do it in a way I would feel the hamstrings without having to have my legs straight and I have the bar or dumbbells as close to my legs as I could when going down and up.

  7. #6
    evolution is offline I love me some Mreik
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    Quote Originally Posted by xswtsalvationx0 View Post
    oh I do mine with the bar close to my body. so I was maybe doing rdl's all along instead of stiff legged. I do it in a way I would feel the hamstrings without having to have my legs straight and I have the bar or dumbbells as close to my legs as I could when going down and up.
    Close isn't close enough for the RDL. The bar stays in contact with the thighs and shins the entire time. The knees don't bend on their own persay...but they do bend due to the ass going back.

  8. #7
    THBench is offline Second Set
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    It should feel real tight and once at your knees you should feel like you cant go down anymore.

  9. #8
    malkore is offline Deceptimod
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    Try this article, which explains the differences:

    Testosterone Nation - Romanian vs. Stiff-Legged Deadlifts

    RDL - bar close to legs, ass swings back, causing knees to bend a little.

    SLDL - bar is farther out from body, knees are not locked straight, but they are not allowed to bend any further during the movement, the hips are the hinges and the upper body pivots on the hips.

    SLDL puts most of the weight on the lower back and hammies, while the RDL incorporates more glutes

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