What is the difference between rel and dl

The primary muscles involved in the RDL are the posterior chain muscles, including the erector spinae, trapezius, gluteus maximus, hamstrings, and adductors. When you compare the deadlift vs Romanian deadlift, there are a few significant differences when it comes to muscle activation and biomechanics.

However, the conventional and Romanian deadlift are also very similar. In a study published in the journal of Exercise Science and Fitness had 21 male study participants perform the conventional and Romanian deadlift to investigate biomechanical differences amongst the two lifts.

Electromyography tests found that the conventional deadlift results in significantly more torque, and found more muscle activation in the rectus femoris and and glutes, and greater knee extension and torque [ R ]. Thus, the conventional deadlift puts a greater emphasis on your butt, as opposed to the Romanian deadlift, further activating the trunk and helping you build a bigger booty. The straight leg deadlift SLD , often confused with the Romanian deadlift, is yet another free-weight deadlift variation used with a traditional barbell.

RDL is performed with the knees bent at a degree angle, throughout the movement. The straight leg deadlift involves keeping the legs almost completely straight with no flexion in the knees as the barbell is brought down. However, unlike the RDL, as the barbell descends towards the ground, it does not remain in close contact to the legs. A study published in the Journal Of Exercise Physiology compared the myoelectric activities of the conventional deadlift vs the straight leg deadlift of the lower extremity muscles involved in the contraction.

The studies revealed that the conventional deadlift showed a significantly higher vastus lateralis activity while the SLD exhibited a significantly greater medial gastrocnemius activity [ R ]. Besides muscle activation, biomechanical differences, and the initial set-up of the exercises are quite different. Deadlifts use knee, and hip flexion, while simultaneously stimulating several secondary muscles in the lower extremities, such as the quadriceps, hamstrings, and glutes, while straight leg deadlifts, emphasize the hamstrings and gluteus maximus, with a submaximal load.

During the movement, bar positioning and feet positioning are also different. Conventional deadlifts utilize a wider stance, while straight leg deadlifts typically involve a narrower stance, with the bar following a hollow path, as opposed to being in close proximity to your legs. Conventional deadlifts are also performed from a position where your spine is extended, your chest lifted, and your weight is sitting back in your heels, with your hips rolled back. The sumo deadlift is common amongst powerlifters.

Sumos are performed with a wider stance than the conventional deadlift, which translates into a shorter traveled distance from the dead weight from the floor to a fully extended standing position [ R ] Like other deadlift variations, biomechanic variations exist between the conventional deadlift vs sumo deadlift, as well as lifting technique differences, and muscle activation.

A three-dimensional analysis published in the journal of Medical Science and Sports Exercise at Duke University compared the biomechanics of the traditional deadlift vs sumo deadlift. Two video sessions of 12 sumo and 12 conventional style lifters at a national powerlifting championship compared the two lifts and were quantified at barbell liftoff LO , at the instant the barbell passed the knees KP , and at lift completion.

At lift-off and KP, thigh position was degrees more horizontal for the sumo group, whereas the knees and hips extended approximately 12 degrees more for the conventional group. The sumo group had degrees greater vertical trunk and thigh positions, employed a wider stance, turned their feet out more and gripped the bar with their hands closer together. Strength, mobility, and hypertrophy is achieved through greater range of motion, while simultaneously intervening more secondary muscle groups.

Functional strength is also based upon optimizing human movement, through mimicking and replicating those movements through strength conditioned exercise. The conventional deadlift will attribute greater benefits to full and total body strength, functional movement, and mobility than the sumo deadlift.

Several studies have shown that each deadlift variation has several biomechanical differences. Dependent upon your goals, including the deadlift and variations of the deadlift in your training program, will depend on your training and aesthetic goals. Tips to make your kids more assertive. Does putting cabbage relieve swelling and stop breastfeeding? Decoding the big viral hack. What's new in the beauty industry?

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Both exercises stress the hamstring group more than a traditional deadlift exercise. There are, however, key differences. The main difference between both exercises is the amount of flexion that occurs in the knees.

For example, in the SDL, the knees start fully extended before unlocking slightly as part of the forward hinge. In the case of the RDL, the knees remain bent while executing the movement. When you perform an RDL, your hips are pushed back to the rear, providing greater hip joint rotation. When your hips flex more, the glutes end up working more.

Both exercises work basically the same muscles glutes, hamstrings and back. However, the SLD, using a more neutral spine ends up getting more lower back activation. A few areas where some people may run into trouble are with exericise technique and if they lack strength and mobility.

This in turn, provides greater hip activation and flexion. Keep in mind, many experts believe that locking the knees out completely can increase the chance of injury when performing any type of deadlift. In terms of technique, position the feet shoulder-width apart while holding the bar with an overhand grip aka a clean grip. Next, set your back tightly in a complete arch. This, along with the lesser knee angle, allows the SLDL to have a greater engagement of the lower back muscles.

The SLDL also has a greater engagement of the lower back muscles or the lumbar spine because the barbell comes off the floor before the concentric motion.

The RDL is only lowered just below the knee which produces an elastic effect when going back to the concentric motion. The RDL is better and safer for developing the posterior chain of the lower body such as the hamstrings and glutes because of the assistance from the knees during the exercise. The greater knee angle also helps in improving timing when transitioning between the concentric and eccentric motion. A RDL is also easier to perform for all body types and easier to learn biomechanically.

The heavier emphasis on the eccentric motion when performing the RDL promotes strength and muscular development and increases flexibility for injury prevention. Each of these variations of the conventional deadlift aims to shift the kinetic chain by altering the biomechanical form when performing the deadlift.

Published by Debbie Luna. Last Updated : October 18, Conventional Deadlift Technique. Romanian Deadlift RDL.

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