Some consider the RDL an assistance exercise, some believe it’s the Holy Grail for hamstrings, and others like Coach … An important point to remember later. It is also one of the reasons why most lifters tend to lift heavier in the RDL compared to the SLDL. The Romanian deadlift (RDL) works the muscles in the arch of the back, glutes, and hamstrings. There were ten participants, all well trained in resistance exercise. Hamstring Curl Vs. Romanian Deadlifts for the Upper & Lower Hamstrings. Start by standing in a balanced position on one leg while holding a dumbbell in the opposite hand at hip level. It’s because of eccentric contractions that we don’t simply allow the bar to accelerate rapidly towards the floor. In this blog post, a member shares their experience with navigating the powerlifting scene as part of the LGBTQ community. They had about 4.5 years of experience on average, and their average stiff-legged deadlift (SLDL) was about 300lbs, which is pretty decent. However, the RDL generally allows for “softer” knees compared to the SLDL. In order to keep the hips high and the legs straight, the bar must be kept further away from the legs, which taxes the lower back musculature to a much greater degree than the other variations. The Romanian Deadlift and Stiff (or Straight) Legged Deadlift are two movements that look nearly identical, yet each has its own unique benefits and disadvantages. When a muscle shortens against resistance it undergoes concentric muscle action. Anytime we lift a weight, say, as we curl a dumbbell upwards, for example, our muscles must contract concentrically to produce force. While the RDL and SLDL are similar in many ways, they also vary tremendously with each having unique benefits and disadvantages. Ideally SLDL is completely straight though not locked out - never lock out that would just cause injury. For instance, when it comes to the SLDL, I almost always coach lifters to elevate the bar so that it sits a couple of inches above the floor. The inverse is true for eccentric contractions, which happen when a muscle lengthens under resistance. As a muscle lengthens, its contractile properties are increased, so long as the stretching of the muscle occurs within its physiological limits. To login click. Moreover, although the SLDL is called stiff or straight-legged deadlift, that doesn’t mean you should actually lock out your knees during the lift, as this puts a lot of stress on the ligaments of the back of the knee. This is the case in any controlled downward movement, such as lowering into the bottom position of a squat. Next bend the support leg slightly, and while keeping the back flat and head and neck in a neutral position, bend forward at the waist until the DB is just above floor. RDLs with Lying Hamstring Curl. Half of the subjects performed one exercise first and the other half di… The Romanian deadlift is preferable if you want a higher degree of activation for your hamstrings and glutes. It limits the ROM to hip extension only, effectively eliminating any rounding of the lower back. This combination will train the full range of motion of the hamstrings with the RDL training the lengthened position and the Lying Leg Curl training the short position. To increase the intensity, use a heavier DB or hold a DB in each hand. A great combination for many supersets. This is a unique opportunity the Rangers provides to its players... ©2014 All Rights Reserved., Texas Rangers Baseball Club This combination will also train the hamstrings in both of its functions, knee … For deadlift strength, RDL’s from the floor. this is a real SLDL. Bar on the floor vs. raised on mats. As with most things in fitness and life, it depends. SLDL to leg curls are like comparing squats to leg presses. It all comes down to risk versus reward and what exactly you’re trying to achieve with either of these exercises.Â, While the SLDL is great for developing strength off the floor and targeting the low-back muscles, it also puts the lumbar spine in a very compromised position.Â. The popularity of the Nordic hamstring exercise, however, has some wondering if we should move away from deadlifting altogether. Scottsdale Web Site Design by Artistik Designs. The rangerstrength.com program is designed with the workload of spring training in mind. Here we look at the similarities and differences between these two lifts. By controlling the descent, we’re still exerting force, albeit not enough to overcome gravity’s pull. This is not the most efficient technique. Place the opposite hand … Find out how to take your training up a notch while developing some serious core and upper body strength. Romanian Deadlift is more of a hamstring exercise where you're emphasis is keeping your back straight and forcing your butt backwards. It activates more muscles than almost every other exercise and teaches you one of the most foundational movements in human anatomy; picking up an object off the floor. Many coaches currently use the Romanian deadlift (RDL) for hamstrings. A Romanian deadlift emphasizes eccentric muscle action in its downward phase. If you’re looking to develop the posterior chain, the Romanian deadlift is the safer bet. In addition, due to its heavy emphasis on eccentric action, the RDL is better suited for injury-prevention, strength and muscle development, increased flexibility and… well, need I say more? The RDL and Glute-Ham Raise maximized activation of the biceps femoris. This partly explains why it is easier to rapidly bounce out of the bottom of a squat, as opposed to coming to a full stop before squatting back up. same height, Targets the hamstrings and spinal erectors. I say pick the hamstring exercise you enjoy the most and do it but it doesn't have to be a RDL or SLDL. The RDL and SLDL target the same primary muscles, the glute (butt), hamstrings (back of thigh) and the lower back (additional work is done by the upper back and gripping muscles). RELATED: Hamstring Injury Know-How. Bottom position of the RDL vs. SLDL. It's a great strength and muscle builder on its own, but also a great ancillary movement to complement the deadlift, snatch, and clean … As you’ll see, the differences in starting position affects the execution – and merit – of each exercise. Your body is a 3-link chain; 1) hips and legs, 2) core and 3) shoulders, arms and hands. Not only does it have more pros than cons compared to the SLDL, it’s also easier to learn and works for virtually any body type, something that can’t be said for the stiff-legged variation. To improve these qualities it is necessary to “build from the ground up”, by developing explosive legs, a strong and stable core (abdomen, low back, and hip girdle), strong back, stable scapula, mobile thoracic spine and strong mobile shoulders and arms. I have wonky hamstrings since I pulled one when sprinting a few years back so I don't much like loading them up with one movement for long so I switch all the time but getting too quad dominant can definitely lead … Form and mind-muscle link are very important. This means it may not be suitable for those with a history of low back disorders, or those with insufficient core stability. Instead, aim to have your knees slightly less bent, and your hips at about the same height as your shoulders. As compared to the full deadlift, they involve much less knee extension, changing the amount of muscle mass and some of the basic mechanics of the deadlift. Both offer similar erector spinae activity, though, so use both for optimum strength development and use RDLs as a glute and hamstrings exercise staple in your … Bar travels close to the legs/shins, almost in … Her passion lies in educating, empowering and encouraging women to find out what they’re capable of, and more. This is a topic that’s difficult to generalize, as the amount of knee flexion is dependent on individual body proportions. The starting position alone tells us there’s a much greater focus on concentric action here. From the bottom position, exhale, flex glutes to extend hip and return to starting position. Slowly lowering a heavy barbell can be a huge risk of injury to the lower-back and should be performed with caution.Â, Everything You Need to Know About the Zercher Hold. Considering that hamstrings are made up of primarily fast twitch muscle fibers which are best trained with higher intensity levels, the RDL is one of the most effective hamstring exercises you can do. We plan for your long-term success. When looking for the edge in training, while still maintaining your health and function that will strongly translate to the playing field and your everyday life, focus on the trap-bar RDL. SLDL are primarily a hamstring exercise, while GM's are usually thought of as a lower back movement, but both are great for both body parts. For purely bodybuilding purposes, SLDL’s since they might be easier to learn and utilize in strictly hamstring and glute activation. When performing the Romanian deadlift, your hips are pushed more to the rear, providing greater … The game of baseball requires strength, speed, power, endurance, core strength, agility, balance and coordination (hand/eye and hand/foot). 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