Romanian deadlifts - Bodybuilding Discussion on Bodybuilding.net Training Forum

mac · 06-14-2007, 10:42 AM

Can someone explain the difference between regular deadlifts and romanian deadlifts.

Scorcher2005 · 06-14-2007, 06:25 PM

Reg deadlifts = approx shoulder wide stance, hands outboard of legs.
Romanian Deadlifts = Wide stance, narrow grip on bar.

_Wolf_ · 06-15-2007, 12:50 AM

Scorcher, i think ur mistaking Romanian Deads for Sumo Deads.

Romanian Deads are a lot like Stiff Leg deads. they differ in the fact that with romanian deads u have to start with the bar at the top (which means u have to take it off the rack - it cant be done from the floor) and u lower the bar while bending ur legs (at the knees) just a tad bit. so its not really an SLDL where ur knees are locked - they have to bent only slightly. this makes the hamstrings get hit harder. i prefer Romanian deads to SLDLs. another variation is the keystone deadlift which is more or less a Romanian Deadlift with lesser ROM allowing u to overload the hamstrings. i have found these to be fantastic.

i will try to hunt for some good Romanian Deadlift Videos.

EricT · 06-15-2007, 06:33 AM

^^^^Here's a description:

1. Start in the completed deadlift position.

2. Bend the knees slightly.

3. Lower the bar by pushing the hips back (butt back)

4. Lower the bar below the knees but not to the platform. Tension must remain on the muscles . Stand on blocks if you want to get lower (this means until you reach full tension on the hams and if you go any lower your lower back would have to round or you upper back. This will be different for different people. I can go all the way to the floor and need a block to get more tension.)

5. The position should be, "SHINS VERTICAL, HIPS BACK, and BACK STRAIGHT".

6. The movement should not be fast but steady and under control all the way.

7. The back must remain straight. The movement is from the hips. The arms remain straight throughout (this is hard for people to tell the difference...takes work).

8. Breathing: Take a deep breath at the start of the movement and keep the chest up throughout. Hold your breath as you lower and exhale as you complete the movement.

9. Start light to develop the technique and "feel" of the movement.

The bar will remain fairly close to the body at all times.

Scorcher2005 · 06-15-2007, 04:26 PM

My bad, i used to do sumo deads and some big guy in the gym told me they were called romanian deads.

EricT · 06-15-2007, 04:50 PM

No doubt! You ask five different people and you'll get 5 different versions.

mac · 06-18-2007, 05:07 PM

Thanks guys that clears everything up, I'll be hitting them today.

06-14-2007, 10:42 AM	#1 (permalink)
mac Rank: Member Join Date: May 2006 Location: California Posts: 123 Country: Gender:	Romanian deadlifts Can someone explain the difference between regular deadlifts and romanian deadlifts.

06-15-2007, 12:50 AM	#3 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,857 Gender:	Scorcher, i think ur mistaking Romanian Deads for Sumo Deads. Romanian Deads are a lot like Stiff Leg deads. they differ in the fact that with romanian deads u have to start with the bar at the top (which means u have to take it off the rack - it cant be done from the floor) and u lower the bar while bending ur legs (at the knees) just a tad bit. so its not really an SLDL where ur knees are locked - they have to bent only slightly. this makes the hamstrings get hit harder. i prefer Romanian deads to SLDLs. another variation is the keystone deadlift which is more or less a Romanian Deadlift with lesser ROM allowing u to overload the hamstrings. i have found these to be fantastic. i will try to hunt for some good Romanian Deadlift Videos.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

06-15-2007, 06:33 AM	#4 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,885 Country: Gender:	^^^^Here's a description: 1. Start in the completed deadlift position. 2. Bend the knees slightly. 3. Lower the bar by pushing the hips back (butt back) 4. Lower the bar below the knees but not to the platform. Tension must remain on the muscles . Stand on blocks if you want to get lower (this means until you reach full tension on the hams and if you go any lower your lower back would have to round or you upper back. This will be different for different people. I can go all the way to the floor and need a block to get more tension.) 5. The position should be, "SHINS VERTICAL, HIPS BACK, and BACK STRAIGHT". 6. The movement should not be fast but steady and under control all the way. 7. The back must remain straight. The movement is from the hips. The arms remain straight throughout (this is hard for people to tell the difference...takes work). 8. Breathing: Take a deep breath at the start of the movement and keep the chest up throughout. Hold your breath as you lower and exhale as you complete the movement. 9. Start light to develop the technique and "feel" of the movement. The bar will remain fairly close to the body at all times.
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

06-15-2007, 04:50 PM	#6 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,885 Country: Gender:	No doubt! You ask five different people and you'll get 5 different versions.
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

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06-14-2007, 06:25 PM	#2 (permalink)
Scorcher2005 Rank: Member Experience: 2-3 Years Join Date: Nov 2006 Location: Beaufort, SC Posts: 492 Country: Gender:	Reg deadlifts = approx shoulder wide stance, hands outboard of legs. Romanian Deadlifts = Wide stance, narrow grip on bar.

06-15-2007, 04:26 PM	#5 (permalink)
Scorcher2005 Rank: Member Experience: 2-3 Years Join Date: Nov 2006 Location: Beaufort, SC Posts: 492 Country: Gender:	My bad, i used to do sumo deads and some big guy in the gym told me they were called romanian deads.

06-18-2007, 05:07 PM	#7 (permalink)
mac Rank: Member Join Date: May 2006 Location: California Posts: 123 Country: Gender:	Thanks guys that clears everything up, I'll be hitting them today.

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