Each has its merits, and the two lifts achieve different goals. For that reason, the sumo deadlift is be more quad-dominant than its conventional counterpart, as well as less stressful to the joints and muscles surrounding the lumbar spine. Grab a pair of dumbbells, or a barbell with plates loaded. For example, you can perform stiff-legged deadlifts in one four-week training cycle and conventional deadlifts in the next cycle. However, according to trainer Eric Cressey, author of "Maximum Strength," stiff-legged deadlifts are an effective ancillary exercise to improve your conventional deadlift. Step close to the barbell and stand in front of it with your feet hip-width apart. The conventional deadlift demonstrated significantly greater EMG values for biceps femoris (hamstring) during the concentric phase and erector spinae during the eccentric phase, when compared to the hex bar deadlift (3). However, because you are keeping the knees bent throughout most of the movement, you are engaging the hamstrings and glutes much more and working the back less. The stiff leg deadlift is like the standard deadlift but the major difference is the starting position with your hips higher and shins in a vertical position. Your knee movement and engagement is higher within a sumo deadlift, so the quads get more engagement. Conventional Deadlifts vs. Stiff-legged Deadlifts October 9th, 2014 by Megan Jensen. Make sure there is enough space surround you to perform this exercise. Always start with a light dumbbell and work your way up as your form becomes more proficient and your strength increases. However, according to trainer Eric Cressey, author of "Maximum Strength," stiff-legged deadlifts are an effective ancillary exercise to improve your conventional deadlift. Step close to the barbell and stand in front of it with your feet hip-width apart. Despite more emphasis on the posterior chain, there are disadvantages to doing stiff leg deadlifts too often. The Romanian deadlift hits the low back, glutes, and hamstrings. Romanian Deadlift vs Deadlift. Conventional deadlifts and stiff-legged deadlifts are both lower-body compound exercises, meaning they work multiple muscle groups and joints. This move also starts at the top and should be done with less weight. When you're as low as you can go, lift the bar again by pushing your hips forward. Here, your knee bends as much as need be to keep the strongest “stretch” or “work” sensations in your glutes. Although they are fairly similar, there are subtle difference between the two lifts. Boost strength in multiple muscle groups in the upper and lower body, com. Stiff-legged deadlifts will be about as close as it comes to Romanian. Although squats top the list of the most effective strength-training exercises, deadlifts work the muscles in the upper body more than squats do. Heavier weights can be used with the stiff leg deadlift. Additionally, the barbell in the stiff leg deadlift is allowed to come off the body, whereas the barbell is instructed to stay on the body for the Romanian deadlift. PLoS One. They involve the hamstrings and glutes more than a conventional deadlift, and they put less strain on your lower back. PLoS ONE 15(2): e0229507. A systematic review. Get the most from stiff-leg deadlifts with these useful tips! Strength coach Cassandra Forsythe writes in "The New Rules of Lifting for Women" that you should switch between the type of deadlift you perform. Mike Samuels started writing for his own fitness website and local publications in 2008. Here are the benefits you gain when you do any form of deadlift: There’s no reason you can’t do stiff leg and conventional deadlifts. A study also found that the stiff leg deadlift works the medial gastrocnemius muscle more than a conventional deadlift. "Conventional deadlifts" VS "stiff leg deadlifts" Hi there!! Methods: Six cameras collected 60-Hz video data and 960-Hz electromyographic data from 13 collegiate football players who performed sumo and conventional deadlifts with and without a lifting belt, employing a 12-RM intensity. How to do a Stiff leg deadlift or romanian deadlift. Place a barbell on the floor in front of you. The sumo deadlift does limit maximal hamstring and erector recruitment when compared to conventional and Romanian deadlifts, however is often used to … Equipment required: Barbell with weighted plates or a pair of dumbbells. The RDL is a great strength and muscle builder. Deadlifts are a functional exercise, notes strength coach Nia Shanks, author of the "Lift Like a Girl Guide," as they have carryover to improving strength in everyday life. Use a grip where your palms face you. For deadlifts, it’s important to keep your back straight and the barbell close to your body but your back will slightly round when you do a stiff-leg deadlift but limit the amount you allow your back to flex when you do the movement. Required fields are marked *. Sumo Deadlift Setup. Whatever you are training for, deadlifts will help you get there faster. That being said, here’s one that compares conventional deadlifts to stiff-legged deadlifts (SLDL). Conventional Deadlift. In the conventional deadlift, your knee travels slightly forward (staying well over your forefoot). 3 Most Effective Full Body Resistance Exercises, All of Cathe’s Strength & Toning Workout DVDs With stiff leg deadlifts, you’re giving your back and hamstrings a more focused workout whereas conventional deadlifts also work your posterior chain but place less emphasis on your hamstring muscles. Both the conventional and Romanian Deadlifts are great strength and muscle building exercises. Whether you compete or not, there's no way you can cheat in the execution of a deadlift, according to Shanks -- unlike the bench press where you can use partial range of movement or poor form to limit the benefits of the exercise. However, research … The squat is a big lift which mainly targets the quads. Proper Placement of the Bar During the Squat→. Romanian Deadlift Vs. DeadliftThe Romanian Deadlift (RDL) and Conventional Deadlift are popular exercises among all fitness enthusiasts. Do you do deadlifts when you train? As with all exercises, do both in a controlled manner without using momentum. With your hands about shoulder-width apart, just outside your feet, hinge your hips, bend your knees, and grab the barbell with both hands. When you first start, practice all deadlifts without resistance until you master the mechanics of the exercise. If so, why not? You can do deadlifts with a single barbell across your shoulders or with a dumbbell in each hand. In fact a lot of people that think they are performing a deadlift are sometimes actually doing a Romanian Deadlift. Think about what you want to achieve as well as any limitations that … With the conventional deadlift, the bar will seem lower to the floor as your leg position is narrower which makes the arms further away. The stiff leg deadlift mimics the conventional deadlift better due to both movements starting from the floor. Learn how your comment data is processed. Deadlifts work your posterior chain -- the group of muscles that includes your glutes, hamstrings, lower back and core as well as your upper back and forearms. Start with your knees bent and hips pushed back, then straighten both as you lift the bar from the floor. Place a barbell in your hands with your palms facing you and your hands shoulder-width apart. According to a study in the journal Medicine and Science in Sports and Exercise , sumo deadlifts are more effective at activating the vastus medialis , vastus lateralis , and tibialis anterior muscles. You should also lighten up on the weight when you do the stiff-leg version to lower the risk of straining your lower back. This site uses Akismet to reduce spam. Barbell Straight-Back Stiff-Legged Deadlift, Precision Nutrition: Defending The Deadlift: An Interview with Coach and Powerlifter Eric Cressey, The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess; Cassandra Forsythe. Here’s how to do one: As you can see, you’re not bending your knees when you do the stiff leg deadlift. So I’ve been getting a lot of positive feedback on reviewing research studies which compare exercises to head to head. You might decide to include all four in your strength-training routine or focus on the ones you feel most comfortable with or will help you best meet your training objectives. You can also use it as an ancillary movement to complement the deadlift, snatch, and clean pull. Your back should be straight, but your knees should be soft and slightly bent throughout the movement. Whatever you do, keep deadlifting! What Is the Difference Between Conventional Deadlifts & Stiff-Legged Deadlifts? P.S. Keep lowering the barbell until you feel your hamstrings stretch. Because stiff-legged deadlifts isolate your hamstrings and glutes and don't involve your lower back as much as the conventional deadlift, you should use a lighter weight when performing the stiff-legged version. But I plan to add this exercise to my back routine the following week. However, they don’t closely resemble how the Romanian deadlift performs. Sumo deadlifts, on the other hand, really work your quads. When compared to the conventional deadlift, the stiff leg deadlift activates the medial gastrocnemius (calf muscle) much more as well. Pros. Follow Cathe for all her most recent news and photos! In case you need a reminder of why you should deadlift. Does one have advantages over the other in terms of strength and muscle development? Both the stiff leg and Romanian deadlifts are used to isolate and strengthen the glutes, hamstrings and back. Conventional Deadlift. Conventional Deadlifts – Final Thoughts. If It Doesn't Challenge You It Doesn't Change You. But another popular option is the stiff leg deadlift where you keep your legs almost straight. But it’s subjective and should be the individual’s preference. Sumo deadlift vs squat . Descend toward the floor by pushing your hips back while keeping your back straight. Because your torso tends to incline forward, it will contract more as you perform the movement. Sumo Deadlift Vs. The Romanian Deadlift is one of the most commonly used among the various deadlift techniques. Truth be told, many people are stiff-legging their regular deadlifts without even knowing it. Going Too Light With Your Load. Multilevel mixed-effects linear regression analyses of main and interaction effects, and subsequent post hoc Therefore, the stiff leg deadlift and the conventional deadlift are excellent choices for complete body development. Because the RDL is not typically used as a feature lift, people don't … This version of the deadlift is called "sumo" because it mimics the position a sumo wrestler assumes before a bout. These aren’t the only deadlift options available to you; there’s also the Romanian and sumo deadlift. Other popular exercises are actually variations of the RDL. 1 Typically, the term deadlift is associated with the conventional deadlift (CD) characterized by a shoulder width stance of the feet and the arms outside of the thighs. The main difference between the sumo and the conventional deadlift is the position of the feet and hands. In a cross-over design, men and women (n=29) performed squats, stiff-legged deadlifts, unilateral rows and lateral pulldown using both modalities. The stiff leg deadlift will isolate the focus to your posterior chain, as opposed to the conventional deadlift. Keep the number of sets and repetitions low to moderate -- between three and five sets of five to eight reps. Conventional deadlifts are part of a powerlifting competition, stiff-legged deadlifts are not. 5 Powerful Reasons to Include Deadlifts in Your Fitness Routine, Glute Power! exercises performed with ERB (TheraBand®) vs. CRE (Olympic barbell or cable pulley machines). Stiff Leg Deadlift vs. Normal Deadlift. Total Body Workouts Simplicity. Level: Beginners to Advanced. Stiff-leg deadlift tips. The stiff leg deadlift is more like a Romanian than a conventional deadlift for all intents and purposes. That can lead to greater medial calf strength. How Effective Are Deadlifts for Glute Development? Shop Cathe Fitness Equipment & Accessories, https://doi.org/10.1371/journal.pone.0229507, All of Cathe’s Strength & Toning Workout DVDs, How Mental Strength Helps You Gain Physical Strength. The Stiff Leg Deadlift vs. Now, slowly return to the starting position. The Stiff-Leg Deadlift. Your knees should remain straight throughout the entire movement. ... After all, the stiff-leg deadlift is just a deadlift done with the hips a little higher than normal in order to reduce the leg (quad) drive and focus on the hamstrings. The stiff leg and conventional deadlift both work the muscles in the posterior chain, but the stiff-leg version places more emphasis on your back and hamstrings relative to the conventional deadlift. Sumo and conventional deadlifts are different, and most lifters should experiment to see if one is more productive than the other. In fact, there are several variations on the conventional deadlift, one of the most popular forms of deadlift. The stiff leg deadlift places more emphasis on the posterior chain relative to a conventional deadlift. This methods provides the benefits of both. The stiff leg deadlift uses a longer range of motion, where you bring the barbell to the ground vs. the Romanian deadlift where you stop just below the knee. Keep them soft with a slight bend in them. Conventional deadlifts are part of a powerlifting competition, stiff-legged deadlifts are not. Lower Body Workouts, Your email address will not be published. “Squat Vs. Hip Thrust Vs. Deadlift Study Predictions”. Avoid stiff-legged deadlifts if you have any concerns with your lower back and legs. Deadlifts are a compound movement that works multiple muscle groups at the same time. For this reason, use a barbell or dumbbells that are a bit lighter than you use for a conventional deadlift to avoid straining your back. If you lack flexibility, the stiff-leg deadlift may be more challenging for you. 2) If it looks like you’re “stiff-legging” a deadlift, but your knees aren’t drifting backward substantially when you pull, you probably aren’t doing anything wrong. Yes, the conventional and sumo deadlift are similar in that they are also deadlifts. He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International. The stiff leg deadlift can also be used in similar manner, however the stiffer knees (especially with full extension at the top) places greater emphasis on … If you want big wheels, the squat is probably the answer. 2020; 15(2): e0229507.Published online 2020 Feb 27. doi: 10.1371/journal.pone.0229507. I do lighter stiff-legged or romanian deadlifts on leg day just to even out the workout for the hamstrings. Once the bar reaches knee height, thrust your hips forward into a standing position. Stiff-legged deadlifts work the same muscles as conventional deadlifts but with a varying degree of emphasis. Keeping your back straight and your core tight, lift the bar off the ground and pull it upward. When you deadlift with your knees almost straight, you activate the muscles in your hamstrings and glutes more than with a conventional deadlift. Do not round your lower back: This is such an important tip that you need to make it your mantra when doing this exercise.If you round your back, you put a lot of stress on the intervertebral discs and spinous ligaments. Conventional Deadlifts vs. Romanian Deadlifts: Which Activate the Glutes More? Copyright 2021 Leaf Group Ltd. / Leaf Group Media, All Rights Reserved. In the stiff leg deadlift, your knee does not travel forward at all … During one training cycle, do conventional deadlifts and switch to stiff legs deadlifts in the next. What I want to ask you is the following: The stiff leg deadlift will build a brutally strong back. First, let’s look at how to do a conventional deadlift: The stiff leg deadlift is similar to a conventional deadlift, but you raise the bar without bending your knees. Then, progress to a load that allows you to complete a moderate number of reps. Don’t go too heavy at first. Conventional vs. Sumo Deadlifts Because of the wider stance, the hips are positioned considerably lower, which allows for a more upright torso relative to the ground. If you make them your main deadlift variation, it places more stress on your lower back and lumbar spine. I have been lifting weights for about 5 years and have never deadlifted yet (sounds crazy, doesnt it?). Your email address will not be published. On the plus side, doing stiff leg deadlifts is superior for strengthening the muscles in your lower back and making them more resistant to injury. So, deadlifting is a full-body exercise and one that builds functional strength by improving how your muscles work together. Each form of deadlift works your muscles differently, and cycling between them will help you get the benefits of both. Now that you know how important they are for building strength and muscle size, which approach should you use? With the SLD, you are targeting your hamstrings for the most part. When pulling in a conventional style, you should stand with your feet shoulder-width apart while holding the bar with your hands shoulder-width apart. Bend forward at your hips as you lower the barbell in a controlled manner toward the floor. The key to reducing the stress on your lower back and spine is not to lock your knees during the movement. Few exercises work more muscle groups than this popular exercise. 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Feedback on reviewing research studies which compare exercises to head of a powerlifting,. And slightly bent throughout the movement and return to the conventional deadlift is the position sumo... Deadlift options available to you ; there’s also the Romanian and sumo deadlift, the stiff deadlift! Bar with your feet shoulder-width apart hips back while keeping your back straight it with your lower.! From stiff-leg deadlifts with these useful tips ( sounds crazy, doesnt it? ) these aren’t only! `` sumo '' because it mimics the conventional deadlift to lower the risk straining...