Overview of Deadlift Exercises

The deadlift is a compound exercise that targets multiple muscle groups, including the gluteus maximus, hamstrings, quadriceps, and erector spinae. It involves lifting a barbell using a hip hinge movement.

Several variations of the dead include the conventional, sumo, trap bar, and Romanian deadlift. Each deadlift variation has its own benefits and challenges, so choosing the one that aligns with your goals and abilities is essential.

Read More: 15 Types of Deadlifts

Romanian Deadlift vs Deadlift Differences

The main difference between the Romanian and regular deadlift is the starting position and the range of motion. Additionally, each exercise focuses on the opposite phase of the movement and requires different body mechanics.

​While both exercises target similar muscle groups, they also vary slightly in muscle activation and how much weight you can lift. Let’s look at each of these differences in more detail.

Starting Position – With the conventional deadlift, you start each repetition from the floor from a dead stop. In contrast, in the case of the Romanian deadlift, each repetition starts from the upright standing position.

Range of Motion – The Romanian deadlift focuses on the top half of the range of motion from bent over to standing, while the conventional deadlift works your body through the entire range of motion, from squatting to standing.

Concentric vs. Eccentric – As the deadlift starts from the floor, the main focus is on the concentric phase, which involves lifting the weight. In contrast, the Romanian deadlift begins with a controlled lowering or eccentric phase.

Body Mechanics – The standard deadlift involves bending at both the knees and hips, whereas the Romanian deadlift involves only a slight bend at the knees and mainly bending at the hips.

Muscles Worked – The traditional deadlift works the entire posterior chain and involves the quadriceps due to more considerable knee bend and extension. At the same time, the isolated hip extension of the RDL targets more hamstrings and glutes.

Weight Lifted – The compound movement of the barbell deadlift results in the ability to lift some very heavy weights. By comparison, the RDL requires a lighter weight than the deadlift due to being more isolated around the hip joint.

Romanian Deadlift vs Deadlift: Which Is Better?

You might ask which one is better when comparing the deadlift and the Romanian deadlift. But each has benefits and limitations, so the type of deadlift that works best depends on your training goals. And you may choose to include both exercises in your workout routine.

Pros & Cons of the Romanian Deadlift

Pros

• Better option for isolating hamstrings (biceps femoris)
• Don’t need as much weight
• Not as hard on your nervous system

Cons

• Not as good for overall strength gains

Pros & Cons of the Deadlift

Pros

• Great exercise for total body strength and muscle mass
• Works more muscle groups and almost the entire body
• Great option for powerlifting or general strength training

Cons

• Heavy loads require more time for nervous system recovery

When To Use Romanian Deadlift vs Deadlift

When choosing between Romanian deadlifts and deadlifts, it is essential to consider your training goals and workout schedule, as both exercises have their benefits and drawbacks.

For instance, deadlifts generally result in greater overall muscle activation. However, they do not isolate a particular muscle group. On the other hand, RDLs are a more effective exercise for targeting the hamstrings and glutes with less work from the lower back.

For overall power and strength gains, deadlifts are generally the superior exercise. While Romanian deadlifts are not ideal for strength building, they can help improve your deadlift in the lock-out position.

Your weekly workout schedule or training split is also an essential factor to consider. For example, doing heavy deadlifts and RDLs too frequently could result in overtraining or injury. Generally, allowing at least 72 hours between heavy deadlift workouts is best for full recovery.

When programming your workouts, traditional deadlifts are often part of a back day, leg day, or pull day. Meanwhile, RDLs are typically done on leg or lower body pull days but not back days. You could perform both exercises in a single workout if you recover adequately.

How To Romanian Deadlift

Step-by-Step Instructions:

1. Set-Up:
   • Load the desired weight onto a barbell and place it on the floor in front of you.
   • Stand with your feet hip-width apart, with your toes pointing straight ahead.
   • Position the barbell over the middle of your feet.
2. Starting Position:
   • Bend at your hips and knees to lower your body down and grasp the barbell with both hands using a pronated (overhand) grip.
   • Your hands should be about shoulder-width apart.
   • Stand tall, chest up, and maintain a natural arch in your lumbar spine.
   • Engage your core muscles to stabilize your spine.
3. Lowering the Bar:
   • Hinge at your hips and push your butt back while keeping your back flat and bending your knees slightly.
   • Lower the barbell below your knees until you feel a stretch in your hamstrings, keeping the bar close to your shins.
   • Keep the barbell close to your body throughout the movement. This minimizes stress on your lower back.
4. Lifting the Bar:
   • Reverse the movement by engaging your hamstrings and glutes to extend your hips and raise your torso back to the starting position.
   • Stand tall with your hips fully extended and your shoulder blades pulled back.
   • Reset your position, take a deep breath, and perform the next repetition.

Tips:

• Start with your body weight or a light weight to get the form right before increasing the load.
• Keep the movement controlled; avoid using momentum.
• Focus on the hip hinge, feeling the stretch in your hamstrings, and maintaining a strong and stable back.

Always consult a personal trainer or healthcare provider before starting a new exercise routine.

RDL & Deadlift Variations

So far, I’ve shown you how to do a barbell Romanian deadlift and deadlift. However, several other exercise variations use different equipment or alternate ranges of motion. Below are a few examples.

Dumbbell Romanian Deadlift

One of my favorite variations is the dumbbell RDL. This movement gives you more control over the path because a barbell does not restrict you in front of your thighs.

In addition, I like to make this exercise more challenging on the hamstrings by placing a weight plate under my toes!

Smith Machine Romanian Deadlift

The Smith machine RDL is an excellent alternative to free weights for beginners. The guide rails offer the stability of a machine with the feel of a barbell.

Also, the Smith machine puts more load on the hamstrings and glutes since you don’t have to stabilize the bar. So, it’s great for advanced lifters working on hypertrophy.

Stiff Leg Deadlift

The stiff leg deadlift is like a Romanian deadlift, where you bend your knees even less. In addition, this straight-leg position results in even more isolation of the hip rotation aspect.

With the SLDL, you should use very light weights and focus on stretching the hamstrings in the eccentric phase.

Trap Bar Deadlift (Hex Bar)

The trap bar or hex bar deadlift uses a 6-sided bar with handles on either side of your body. This unique bar results in a more upright body position and changes the muscles worked.

Deficit Deadlift

A deficit deadlift is where you perform the exercise while standing on a weight plate or block. You start the deadlift from a lower point (or deficit) because your feet are higher off the floor.

While this makes the exercise more challenging, the benefit is that you get stronger at the bottom of the range of motion. And that, in turn, increases how much weight you can lift on conventional deadlifts.

Rack Pull

The rack pull is the opposite of the deficit deadlift – so you could think of it as a surplus deadlift (although nobody calls it that).

In this case, you put the weight on a rack or block so the bar starts higher off the floor. The benefit of rack pulls is that you can pull more weight and target your back muscles.