Like many exercises, deadlifts have evolved to many different forms and variations, and Romanian deadlift is one of the new exercises born out
of traditional deadlift.
Not exact matches
Many smart and progressive strength and conditioning coaches are turning away from
traditional bilateral (two - legged) exercise like the squat and
deadlift in favour
of the split squat and its variations simply because it has less potential for causing injury.
In addition, it's superior to
traditional leg exercises because
of the greater emphasis on the eccentric component
of knee flexion and its strong carryover to the
deadlift and squat.
The Romanian
Deadlift works more of your hamstrings, glutes and lower back than the traditional d
Deadlift works more
of your hamstrings, glutes and lower back than the
traditional deadliftdeadlift.
It's not the end
of the world if you can't or don't want to do
traditional squats and
deadlifts (i.e. barbell back squat, barbell
deadlift off the floor).
The sumo
deadlift is similar to the
traditional deadlift but uses a wide stance (1.5 to 2 times the width
of your shoulders).
Even in
traditional lifts which contain no sudden impact - squats,
deadlifts, lunges etc - the eccentric portion
of the lift may still be problematic, due to the soreness they create or aggravate (for example if an athlete is sore following a game).
Standard (
traditional)
deadlifts use these same muscles but also involve the muscles on the front
of your thighs — the quadriceps.
There are also a few variations
of ways to do the
deadlift like the
traditional method, sumo style, with a trap bar and stiff legged.
In essence, Romanian
deadlift is reverse
of traditional (conventional)
deadlift.
Moreover, the hip extension moment measured during
deadlifts appears to be slightly greater than that measured in the
traditional back squat and this may be a result
of the greater peak external moment arm at the hip, (c.f. Escamilla et al. 2000; Escamilla et al. 2001b).
And while you'll develop tremendous ab strength by doing heavy squats,
deadlifts, and other
traditional weightlifting exercises, not all
of us can throw around heavy iron at the gym.
Traditional coaches tend to focus on squats
of varying depths (full, half, or quarter) and
deadlifts of different variations (conventional, Romanian).
So, if you're following the workouts in Huge in a Hurry and have an injured disc, replace all
traditional squats and
deadlifts with single leg versions
of each.
The main focus
of my workouts became: Bottoms - Up kettlebell presses, plate curls, plate wrist curls and levering - and the more
traditional strength movements (like squats and
deadlifts) became my supplemental exercises.
Many
traditional coaches reject the idea
of using very heavy sled towing in favour
of heavy squats or
deadlift variations, on the basis that performing a loaded version
of the sprint moment might produce negative effects on sprinting technique (see Lockie et al. 2003 for references).