Here is the Difference Between Romanian Deadlift vs. Deadlift?;
There are a lot of different ways to deadlift at the gym. The traditional deadlift and the Romanian Deadlift and vs. Deadlift are two of the most common ways to change up the deadlift.
So, what are the main differences between the deadlift and the Romanian Deadlift vs. Deadlift? The Romanian deadlift is different from the regular deadlift because it starts with the person standing up and using more of the glutes and hamstrings. The deadlift starts from the bottom position and works the quads and middle of the back more. With a deadlift instead of a Romanian deadlift, you can lift more weight.
I have my athletes do different kinds of deadlifts to focus on different parts of the range of motion. In this article, I’ll talk about the main differences between these two styles, the benefits of each, and how to do them right to get the most strength gains.
1. How is a deadlift different from a Romanian deadlift?
First, let’s make sure the names are right.
The “deadlift” is also called the “conventional deadlift” or the “traditional deadlift & Romanian Deadlift vs. Deadlift.”
Either of these names can be used instead of the other. But I’ll just call it the “deadlift” from now on Romanian Deadlift vs. Deadlift.
The “RDL” is another name for the Romanian deadlift.
So, you should know that the deadlift and the Romanian deadlift are different in some important ways.
The Romanian deadlift starts from a standing position, while the deadlift starts from the floor.
- Romanian Deadlift vs. Deadlift
- The glutes and hamstrings
- The Deadlift
The deadlift starts with the “concentric” (upward) range of motion, but the Romanian Deadlift vs. Deadlift starts with the “eccentric” (outward) range of motion (downward motion).
The deadlift is taught as a knee “push” off the floor, while the Romanian Deadlift vs. Deadlift is taught as a hip “pull.”
The deadlift is considered a “push,” but the Romanian deadlift is considered a “pull.”
Differences between the deadlift and the Romanian deadlift
Video Explanation: Deadlift vs Romanian Deadlift
Deadlift vs Romanian Deadlift: Form, Benefits, Differences
In a deadlift, the shoulders are just a little bit in front of the barbell. In a Romanian Deadlift vs. Deadlift, the shoulders are much further in front of the barbell.
For the deadlift and the Romanian deadlift, the shoulders are in different positions.
Shoulder position for deadlifts vs. the Romanian deadlift
Both the deadlift and the Romanian deadlift involve bending at the hips, but the Romanian deadlift is taught to bend more, with a big focus on pushing the hips back as the barbell comes down.
In the Romanian deadlift, the hip hinge is more important than in the deadlift.
Hip hinges vs. Romanian Deadlift vs. Deadlift
The same muscles are used in both the deadlift and the Romanian deadlift. But the deadlift works the quads more, while the Romanian deadlift works the glutes and hamstrings more.
Let’s take a closer look at the deadlift and the Romanian deadlift, including how to set up each one, some tips on how to do them well, common mistakes, and the muscles that are used.
2. How to do a deadlift, tips on form, common mistakes, the muscles used, and the benefits?
Deadlift
How to Deadlift?
Put the middle of your foot right under the barbell.
Stand with your feet shoulder-width apart or just a little bit closer than shoulder-width.
Grab the bar with your hands right above your knees Romanian Deadlift vs. Deadlift.
Take a big breath, hold it, and then forcefully exhale without letting any air out. This will work your core.
Put your hips down in the starting position.
Keep your back straight and your shoulders just in front of the barbell.
“Flexing your armpits” will work your lats.
When you’re ready, push the floor away with your knees, making sure your hips don’t rise faster than the barbell.
When the barbell is at your knees, think about pushing your hips forward and locking your hips and knees at the same time.
Romanian Squat
How to do a Romanian Deadlift vs. Deadlift, tips on form, common mistakes, the muscles used, and the benefits
Romanian Squat
3. How Do You Do a Romanian Deadlift?
Start with the barbell in a power rack, resting on the pins.
Walk up to the barbell and grab it just outside of your thighs Romanian Deadlift vs. Deadlift.
Set the height of the pins so that your knees are just slightly bent.
Take a deep breath, tighten your core, and then lift the barbell by extending your knees.
Walk the weight back to the rack in two or three steps, keeping your feet shoulder-width apart.
Slightly bend your knees. You’ll keep your knees bent for the whole movement.
Think about keeping the weight on your heels as you hinge at the hips to bring the barbell to your knee Romanian Deadlift vs. Deadlift.
The barbell should stay on your thighs as your shoulders go over it.
You can feel the tension in your glutes and hamstrings when you push your hips back.
Once the barbell is just below the knee, squeeze your glutes to move your hips up and forward.
Don’t straighten your knees at the top; they should still be slightly bent like they were at the beginning Romanian Deadlift vs. Deadlift.
