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Almost every exercise involving a barbell, the Romanian deadlift included, is considered a ‘compound movement’. If you’re looking for an alternative to the Romanian deadlift, check out my article on the Best Romanian Deadlift Alternatives. In an earlier article I discussed why the deadlift is not the same as a clean pull/clean deadlift, further making the case for more positional strengthening by way of the Romanian deadlift for most levels of lifters. While I am not saying that weightlifters should not deadlift, I do feel that most pulling strength issues stem from the lack of positional strength that Romanian deadlifts and clean pulls/clean deadlifts build, rather than the traditional deadlift variation discussed above. In an earlier article I discussed, why the deadlift is not the same as a clean pull/clean deadlift. Building strength, efficiency, and hypertrophy are key. The “deadlift” is also called the “conventional deadlift” or “traditional deadlift”. Physical Therapy in Sport. To best maximize performance, especially as athletes progress. Many of these hybrid athletes must also be able to transition their pulling strength into more refined motor movements, such as Olympic weightlifting (snatches and cleans), making the Romanian deadlift as close finisher in the training hierarchy. To understand how each of these muscles contributes to the deadlift, and how to identify muscular weaknesses throughout the range of motion, check out our guide on the Muscles Used In The Deadlift. In fact, the Romanian deadlift is often one of the first exercises coaches teach athletes in the gym because it serves as a basis for so many other, more complex movements (like the deadlift, clean and jerk, and snatch). The Health And Performance Benefits Of The Squat, Deadlift, And Bench Press. However, the Romanian deadlift activates the glutes and hamstrings to a larger extent compared with the deadlift. Soomro N, Sanders R, Hackett D, et al. Competitive fitness athletes often find strength tests and WODs to incorporate the traditional deadlift, making the deadlift very applicable to their sporting movements and workouts. Fisher J., Bruce-Low, S., Smith, D. 2013. I have several articles discussing the deadlift, including: Almstedt, H, Canepa, J., Ramirez, D., Shoepe, T. 2011. Velcchio, L., Daewoud, H., Green, S. 2017. , further making the case for more positional strengthening by way of the Romanian deadlift for most levels of lifters. PowerliftingTechnique.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Many new lifters start deadlifting prior to being able to perform a flat backed hip hinged pulling movement, either from the knee, shin, or floor. MOJ Yoga & Physical Therapy. There are no shortages of deadlift variations in the gym. You can lift more weight with a deadlift vs Romanian deadlift. Each of these exercises should be included in a well-rounded training program. [Want more info? While I am not saying that weightlifters should not deadlift, I do feel that, Strongman/Strongwomen and Powerlifting (Deadlift). The Romanian deadlift differs from the traditional deadlift in that the movement is much more dependent on hamstring and hips strength, as well as optimal back positioning so that is can translate optimally to the clean and/or hypertrophy/targeted based training. doi: 10.1177/0363546515618372. Exercise specific loading conditions and movements of squats, lunges, good mornings, and deadlift. (especially for higher rep based WODs and/or heavier test outs). By understanding the distinct differences between Romanian deadlifts and deadlifts (and how they correlate with your individual performance goals), you can maximize your training and exercise selection. The Romanian deadlift targets your hamstrings more than standard deadlifts. Journal of Strength & Conditioning Research. Lack of proper progression and development in the posterior chain often leads to lifters pulling with their traps and erectors, leading to many often preventable injuries. Check out our ultimate guide to the Romanian Deadlift here!]. The stiff leg deadlift activates the hamstrings more compared with the Romanian deadlift. , why they are important for nearly every athlete, and how they can be performed and integrated into every strength, power, and fitness athletes training regimen. Both lifts offer many benefits to all athletes, however many fail to recognize the distinct benefits (and consequences) of performing one over the other. Pulling strength is critical to all strength, power, and fitness sports, with numerous deadlift variations to choose from across weightlifting, powerlifting, and general fitness and hypertrophy training. Two of the most common deadlift variations are the traditional deadlift and Romanian deadlift. Because the Romanian deadlift uses musculature from the low/mid-back, glutes, and hamstrings, it is a compound exercise. Lack of proper progression and development in the posterior chain often leads to lifters pulling with their traps and erectors, leading to many often preventable injuries. In the below video we look at the deadlift and how it is performed. 2015. Romanian deadlifts target more heavily on the hamstrings and lower back and is performed with less weight than a traditional deadlift. Thompson, B., Stock, M., Shiels, J, Luera, M., Munayer, I., Mota, K., Jacob, C., Elias, O. 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. Join the BarBend Newsletter for everything you need to get stronger. A compound movement simply refers to multiple muscle groups acting in coordination to execute a movement. 2006. Building strength, efficiency, and hypertrophy are key. Changes in Bone Mineral Density in Response to 24 Weeks of Resistance Training In College-Age Men And Women. Several gurus might suggest that the Romanian deadlift is a good choice to train the lower back (lumbar) muscles. Learn 13 principles that create more effective powerlifting technique. As one of the most widely seen and performed barbell movements (as well as bench presses and squats), the deadlift is an All-Star exercise to build strength, muscle mass, and develop sport-specificity (powerlifters, functional fitness athletes, and strongmen and strong women). It’s important that basic technique is followed such as keeping the bar on your body, ensuring your back is straight, and not lifting too heavy when learning. As one of the most widely seen and performed barbell movements (as well as. 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