Confusion between the Romanian Deadlift and Stiff-Leg Deadlift is common. This confusion wastes effort. It limits gains. It can even cause injury. Many coaches use the terms interchangeably. They are wrong.
These are two distinct exercises. Each serves a specific purpose in your program. Understanding the difference is non-negotiable for intelligent training.
This guide will eliminate the guesswork. You will learn the precise form for each lift. You will understand unique benefits. You will know exactly when to use the RDL or the SLDL for maximum results.
What Is a Romanian Deadlift (RDL)?
The Romanian Deadlift is a hip-hinge drill with a load. It is a foundational movement. Its primary purpose is teaching posterior chain engagement under tension.
Romanian Deadlift Form
You begin with the bar already in your hands. Your knees need to be soft and slightly bent. The angle of the knee here remains constant throughout the entire movement. You're going to start the movement by pushing your hips straight back. You let the barbell slide down your thighs. Drop the bar until you reach a good hamstring stretch. This is generally around mid-shin height. Your back stays flat. Your chest stays proud. Bring your hips in the opposite direction to drive through the hips. Squeeze your glutes hard at the top.
Related Reads: When to use a belt for deadlifts?
Romanian Deadlift Benefits
- Develops powerful glutes and hamstrings.
- Reinforces the essential hip hinge pattern.
- Strengthens the spinal erectors with less shear stress.
- Builds the strength necessary for bigger conventional deadlifts.
What Is a Stiff-Leg Deadlift (SLDL)?
The Stiff-Leg Deadlift is a hamstring-focused variation. It uses a straighter leg position. This maximizes the stretch on the hamstring muscles.
Stiff Leg Deadlift Form
Begin standing with the bar. Your knees have only a very slight bend. This minimal bend remains constant.Hinge as low as you can. The bar will travel slightly forward to follow your straightened shins. Continue lowering until you feel a deep, intense stretch in your hamstrings. Your lower back must remain absolutely flat. Do not round your spine to reach farther. Return to the start by engaging your hamstrings and glutes.
Stiff Leg Deadlift Benefits
- Targets hamstring hypertrophy through maximum stretch.
- Improves hamstring flexibility and range of motion.
- Builds strength in the hamstrings' most lengthened position.
- Can enhance lockout strength for deadlifts.
RDL vs SLDL: The Key Differences
The core difference is biomechanical. The RDL uses a fixed, bent knee. The SLDL uses a straighter leg. This single variable changes everything.
Let us compare them directly.
Feature Romanian Deadlift (RDL) Stiff-Leg Deadlift (SLDL)
Knee Position Fixed bend (10-20°) Near-straight, slight micro-bend
Range of Motion Short, stops at high Full, continues to maximal
hamstring tension hamstring stretch
Barbell Path Vertical, maintains thigh contact Drifts forward, away from shins
Primary Focus Glute and upper hamstring tension, Deep, full hamstring stretch
Which Is Better: Romanian or Stiff-Leg Deadlift?
The answer depends entirely on your goal. One is not universally better. One is more specific to your needs.
Choose the Romanian Deadlift (RDL) if:
- You are learning the hip hinge movement pattern.
- Your primary goal is building strong glutes.
- You want a posterior chain exercise you can progressively load.
- You have a history of hamstring tightness or lower back sensitivity.
- You are using it as a primary strength movement.
Choose the Stiff-Leg Deadlift (SLDL) if:
- Your main goal is hamstring muscle growth (hypertrophy).
- You need to improve hamstring flexibility.
- You are an experienced lifter with good spinal control.
- You are using it as an accessory movement for hamstring development.
- You want to target the hamstrings in their fully stretched position.
For most lifters, the RDL serves as a superior primary movement. The SLDL is an excellent specialized accessory. You can use both in your program. Just understand their distinct roles.
How to Program the RDL and SLDL?
Do not program them the same way. Apply them with intent.
For the RDL (Strength/Hinge Focus)
Schedule it early so it follows your primary movement at the beginning of your workout. Do 3-5 Sets Of 5-8 Reps → Add Weight Over Time With Perfect Form
For the SLDL (Hypertrophy/Stretch Focus)
Program it later in your session as an add-on. Use 3-4 sets of 8-12 reps, with mind-muscle connection and quality of stretch being the most important. Use a controlled tempo.
You can also perform a stiff-leg deadlift with dumbbells. The principles are identical. Dumbbells may allow for a greater range of motion for some lifters.
Frequently Asked Questions
Are Romanian and stiff leg deadlifts the same?
No. They are different exercises. The Romanian Deadlift uses a fixed, bent knee. The Stiff-Leg Deadlift uses a much straighter leg. This creates different movement patterns and muscle emphasis.
Which one is better for hamstring growth?
Both build hamstrings. The Stiff-Leg Deadlift often provides a superior hypertrophic stimulus. It places the hamstrings under heavy load in their most stretched position. This is a powerful trigger for growth. The Romanian Deadlift is excellent for overall posterior chain development.
Can I touch the floor on a stiff leg deadlift?
Only if your hamstring flexibility allows it, keep your back flat; do not round your back to reach the floor. The goal is a deep hamstring stretch, not touching a specific point.
Stop guessing. Choose your tool with purpose.
Want a tighter hinge and bigger glutes? Learn the Romanian Deadlift! Load it progressively.
Use the Stiff-Leg Deadlift for Long, Big Hamstrings. Prioritize the stretch.
Perform each repetition with the technical precision outlined here.
Gear should support your form, not compromise it. Explore Body Reapers: doctor-designed training gear. Our straps secure your grip; our belts support your spine. Built by those who study bones, not trends.
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