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QUESTION:

Dear Coach:

I was wondering if you could explain to me the difference between a straight legged dead-lift and a Romanian dead-lift?

Sincerely,

Mark

ANSWER:

Dear Mark:

The Romanian dead lift (rdl) and the stiff legged deadlift (sometimes erroneously referred to as the straight leg deadlift) are actually very similar exercises if they are being performed correctly.

The rdl is an assistance exercise utilized by Olympic style weightlifters to mimic the joint angles of the second pull as it involves the relationship between the trunk and the hips, while also serving to condition the hamstrings, gluteals and erector spinae musculature.

The stiff legged deadlift (sdl) is also used by many strength and power athletes to effectively train the hamstrings, gluteals (hip extensors) and the low back musculature.

The main difference between the two exercises is the rom (range of motion) involved.

The rdl involves lowering the barbell or db from a standing upright position to a position where the bar is level with the mid shin or the bottom of the knees (the hang position below the knee. As the lifter lowers the bar, he or she maintains a strong isometric contraction of the erector spinae and upper scapulothoracic area to maintain a flat back, or slightly lordotic arch.

At the same time, the lifter is shifting the hips backwards and allowing the barbell to descend to the point mentioned above. The knees maintain a slight degree of flexion, adjusting the exact amount as needed to correctly perform the exercise.

The lifter then returns to the starting position by driving the hips forward in the sagittal plane and extending the knees. Some trainees choose to finish with a vigorous calf raise at the end of the rdl and a trapezius shrug to simulate the full extension position of the second pull.

The sdl is also performed with a lordotic arch in the back and isometric contraction of the erector spinae and upper back musculature. The knees remain slightly bent at all times, thus the misuse of the term straight leg deadlift and the more correct term, stiff legged deadlift.

The trainee often lowers the barbell or dumbbell lower than the mid shin, sometimes choosing to perform the exercise off a raised platform, box, stool or bench. This is a practice I personally disagree with due to potentially harmful forces to the spine and conective tissue if the barbell is lowered so far as to stretch the vetebral ligaments once the back is rounded due to an inability to maintain a flat or lordotic back position at extreme bottom positions. Moreover, it is not a functional position for lifting athletes (powerlifters and olympic style weight lifters both pull the bar from a platform they are standing on).

However, if these extreme ranges of motion were needed for some specific activity and the trainee could handle appropriate loads without injury, "more power to them", again my view is personal.

Check back next week and we will post some images of lifters performing each exercise to better describe these activities.

Sincerely,

Richard C. Lansky, CSCS
Director of Sports Performance
OPTI Sports & Fitness Clinic
Sarasota, Florida USA

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