Lecture Notes: Stiff Legged Deadlift vs Romanian Deadlift

Introduction

• Presenter: Dr. Mike for Renaissance Periodization
• Topic: Stiff-legged deadlift (SLDL) vs Romanian deadlift (RDL)
• Thesis: SLDL and RDL are essentially the same exercise.

Historical Context

• Origin:
  • RDL described during a weightlifting seminar in SF in 1990 by Romanian lifter Nicu Vlad and coach Durgamir Kiraslan.
  • Named by U.S. Olympic coach Jim Schmitz.
• Confusion: Many think there's a significant difference between SLDL and RDL.

Technique Description by Jim Schmitz

• Steps:
  1. Clean grip, pull bar to top of thighs, don’t lock back.
  2. Knees aren’t locked, chest out, flat back.
  3. Lower bar to 2 inches from platform, back remains flat/arched, knees slightly flexed.
  4. Return to erect position without locking knees.
  5. Repeat.
• Focus: Low back, glutes, and hamstrings.

Historical Anecdotes

• Example: Yoshinobu Miyaki, Olympian, performed the same exercise in the 1960s.
• Dr. Mike Stone’s View: SLDL existed before Romanians popularized it.

Variations in Technique

• Back Arch: Vary from ultra-arched to very rounded.
• Knee Bend: From significant bend to completely straight.
• Bar and Hip Travel:
  • Stationary hips vs. bar swinging out.
  • Hips traveling far back, bar close to hips.
• Depth: Can finish at knees or go below the floor (deficit SLDL).
• Grip: Narrow, wide, or snatch grip.
• Control & Posture: Speed of descent, shoulder positioning, pausing, touching ground.

Best Practices for Hamstring Training

• Anterior Pelvic Tilt: Neutral/arched back, hips tilted up & back.
• Slight Knee Bend: Ensures safety and effective hamstring loading.
• Slow Descent: Maximizes eccentric stimulus, prevents injuries.
• Deep Stretch: Descend enough to feel a painful stretch in hamstrings.

Practical Advice

• RDL = common type of SLDL, effective for hamstrings.
• Understand preferences in technique: pausing, knee bend, grip width, etc.
• Aim to load hamstrings safely and effectively.
• “Stop” motion in RDLs near the top for efficiency.

Conclusion

• RDL vs. SLDL debate is unnecessary; RDL is a well-executed SLDL.
• Focus on variations for optimal hamstring engagement and safety.
• Interact and learn further through the RP hypertrophy app and Team Full ROM forum.

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