RDL vs Stiff Leg Deadlift – Introduction
What are the key differences between the RDL vs Stiff leg deadlift?
Your training time and energy are extremely valuable, so it makes sense to use them wisely.
Choose the exercises that will help you reach your goals as quickly, efficiently, and safely as possible.
Don’t waste your time on ineffective exercises and inefficient workouts.
Achieving this often means choosing between two or more similar exercises, such as chin-ups vs. pull-ups, push-ups vs. dips, or squats vs. lunges.
In many cases, both exercises will help you achieve your fitness goal.
However, in other cases, one movement is better than the other.
In some situations, the determining factor is your body type, training experience, and preferences, and some exercises simply “fit” better than others.
In this article, we compare and contrast two of the most popular deadlift variations – Romanian deadlifts and stiff-leg deadlifts, so you can determine which one is best for you.
Romanian Deadlift 101
Legend has it that the Romanian deadlift is so-called because it was brought to the US by American coaches who saw Romanian Olympic weightlifters perform it.
Thinking they’d discovered a top-secret exercise, this movement quickly became known as the Romanian deadlift.
Regardless of the origins of its name, the Romanian deadlift (RDL) quickly caught on and became a very popular exercise.
The RDL is a posterior chain exercise, meaning it emphasizes the muscles on the back of your body.
These muscles are critical aesthetically and for functions including running, jumping, kicking, throwing, and lifting.
As such, it’s a cornerstone of many athletes’ training programs.
The muscles trained during the Romanian deadlift (RDL) include:
- Gluteus maximus
- Hamstrings
- Erector spinae
- Core
- Trapezius and rhomboids
- Latissimus dorsi
- Deltoids
- Biceps
- Forearms
Of course, to train these different muscle groups effectively, you need to perform Romanian deadlifts correctly.
Follow these step-by-step instructions to RDL like a pro!
- Stand with your feet between hip and shoulder-width apart, toes pointing forward.
- Using an overhand, shoulder-width grip, hold a barbell in front of your thighs.
- Your arms should be straight, shoulders pulled back, and core braced.
- Look straight ahead.
- Bend your knees slightly.
- Push your hips backward and lower the bar down the front of your legs.
- Descend as far as you can without rounding your lower back.
- The more you push your hips back, the more stretch you’ll feel in your hamstrings, and the more effective the exercise will be.
- Pause at the bottom of your rep and then drive your hips forward and stand up.
- Do NOT lean back at the top of your rep.
- Reset your core and repeat.
Tips:
- Use chalk or lifting straps to reinforce your grip.
- Wear a weightlifting belt to protect and support your lower back.
- Place the balls of your feet on small weight plates to push you back onto your heels and increase glute and hamstring engagement.
Stiff-Leg Deadlift 101
The stiff-legged deadlift is an old-school bodybuilding exercise.
Also known as the straight leg deadlift, this name should explain how it differs from the RDL.
With the RDL, your legs are slightly bent but rigid.
In contrast, they’re ramrod straight during the stiff-legged version.
Both exercises work very similar muscles, but keeping your legs straight inhibits your glutes, so your hamstrings and back must do more of the work.
Your glutes ARE still working, but they’re not as active compared to RDLs.
So, in case you missed it, these are the muscles trained during Stiff-leg deadlifts (SLDL):
- Hamstrings
- Erector spinae
- Gluteus maximus
- Core
- Trapezius and rhomboids
- Latissimus dorsi
- Deltoids
- Biceps
- Forearms
Stiff-leg deadlifts are a bit trickier than RDLs, and there is more stress on your lower back.
As such, you’ll probably want to go with little a lighter weight and pay even more attention to using proper form.
Follow these step-by-step instructions to perform stiff-leg deadlifts correctly:
- Stand with your feet between hip and shoulder-width apart, toes pointing forward.
- Using an overhand, shoulder-width grip, hold a barbell in front of your thighs. Your arms should be straight, shoulders pulled back, and core braced. Look straight ahead.
- Lock your knees by tensing your quads and glutes.
- Lean forward and lower the bar down the front of your legs. Descend as far as you can without rounding your lower back. Try not to let your hips drift backward.
- Pause at the bottom of your rep and then stand up.
- Do NOT lean back at the top of your rep.
- Reset your core and repeat.
Tips:
- Stand on a raised platform to increase your range of motion and get a deeper stretch in your hamstrings.
- However, don’t do this if the extra movement comes from your back.
- Stand with your back close to a wall to stop your hips from moving backward.
- Wear a weightlifting belt to protect and support your lower back.
RDL vs Stiff Leg Deadlift – Which is Best?
Now you know a little more about the RDL and stiff-leg deadlift, let’s compare and contrast these two exercises against a few different criteria so you can decide which one is better for you!
Ease of learning
The RDL has a more natural movement as most people instinctively bend their knees a little when they lean forward to pick up a weight, pull on their socks, or tie their shoes.
As such, most beginners find the RDL more natural and easier to learn.
It also requires less flexibility.
Winner: Romanian deadlift!
Safety
Hinging forward with straight knees puts more stress on your hamstrings and lower back, and less on your glutes.
It also increases the likelihood of rounding the lumbar spine.
While the stiff-leg deadlift isn’t inherently dangerous, the RDL is arguably safer, as it’s more lower-back friendly.
Winner: Romanian deadlift!
Equipment
RDLs and stiff-leg deadlifts are usually performed using a barbell, but both can also be done using dumbbells, a trap bar, and even cables.
The movements are so similar that you can do either exercise with whatever equipment you have available.
Winner: It’s a draw!
Muscle building
Both the RDL and stiff leg deadlift have the potential to build muscle mass.
However, while the RDL is a great glute builder, the stiff-leg deadlift is more hamstring-centric.
So, choose the exercise that hits the muscles you want to emphasize.
Winner: It’s a draw!
Strength
Biomechanically, the Romanian deadlift is a lot like the conventional deadlift.
As such, it allows you to lift the most weight, which is critical for building strength.
Lifting with straight legs means you won’t be able to go as heavy, so the stiff-leg deadlift is not so good for developing maximal strength.
Winner: Romanian deadlift!
Athleticism
Most athletic endeavors feature a powerful hip hinge and extension, which strongly involves the entire posterior chain.
Stiff-leg deadlifts ARE an excellent hamstring exercise, but they won’t do much for your glutes.
The glutes are the most significant muscle in your body and are the engines that drive most athletic movements.
As such, athletes are probably best served by Romanian deadlifts.
Winner: Romanian deadlift!
RDL vs Stiff Leg Deadlift: Which One Is Best?
Using these criteria, you should now have no problem choosing between RDLs and stiff-leg deadlifts.
Pick the one that most closely matches your goals.
If you are an athlete, want to build a bigger butt, or want to train your entire posterior chain, the Romanian deadlift should be your first choice.
But the stiff-leg deadlift is probably best if you want to build bigger, stronger hamstring muscles using a classic old-school bodybuilding exercise.¹
Unable to decide between these two similar exercises?
Then why not do them both?
Program RDLs for Mondays and stiff-leg deadlifts for Thursdays, for example.
That way, you can enjoy all the benefits of these two great movements.
RDL vs Stiff-Leg Deadlift – Closing Thoughts
In most cases, the best exercise for your workouts depends on YOU!
It’s your preferences, your goals, your training experience, and your body shape that determines how an exercise affects you and which one you should do.
If in doubt, maybe because you have no clearly defined training goals, try both exercises you are comparing to see which one you prefer.
Give them both an honest try – not for a single workout or a week, but for a couple of months.
That’s the only way to assess the effectiveness of an exercise.
However, remember that what’s right today may not be right for your next training cycle.
Priorities change, and as you transition from being a beginner to a more experienced lifter, you may want to try different exercises.
RDLs and stiff-leg exercises are both valid movements, so pick the one that suits you and best matches your goals.
But remember that you’re not getting married to either exercise and are free to change your mind anytime you like!
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