In other words, the sumo deadlift definitely works the hamstrings hard. The limited movement in the knee joint is an important part of the RDL. Weight Unit. Dumbbell Deadlift vs Barbell Deadlift; Variations of dumbbell deadlifts include: There are different variations of deadlift you can do with only a pair of dumbbells. Lower back rounding comes down to form issue. 2. That’s the specific focus this week, but at a later date, I reserve the right to look at straight leg deadlifts such as the Romanian deadlift and put those against bent knee deadlifts. In fact a lot of people that think they are performing a deadlift are sometimes actually doing a Romanian Deadlift. The following section will break down proper sumo deadlift technique. This week I’m going to put the traditional deadlift up against the sumo deadlift in order to see if one or the other is the superior form of the bent knee deadlift. 6. Escamilla found (or at least validated – it’s pretty obvious to anyone who’s minimally observant) that a sumo deadlift has a ~20-25% shorter range of motion than a conventional deadlift. Model Kate Upton performed some single-leg Romanian deadlifts with 80 pounds on the bar in a new video posted by celebrity trainer Ben Bruno. Ive swapped them for RDLs for now because I get a ridiculous stretch in my hamstrings and I feel like I'm really activating them. Well, we decided to do our research and discovered seven of the best Romanian deadlift … And yes, RDLs have a controlled eccentric while deadlifts generally put the bar down as quickly as possible. It’s really helpful to see you doing the different variations. Muscles to the preliminary handful of sumo vs romanian deadlift anti-wrinkle reduction. Heavy hamstring activation. Takeaway: In deciding whether to do semi-sumo deadlift, you need to ensure you have a strong lock-out position. Both the conventional and Romanian Deadlifts are great strength and muscle building exercises. They work the hamstrings more because of the almost extended knee joint which stretches the hamstring more (than the glutes). For one, the mechanics in terms of what your back/body actually does is significantly different. It will tell you to set up your upper back really tight. You miss out on potential by swapping the 2nd best lift with a much inferior lift. Press question mark to learn the rest of the keyboard shortcuts. Fill your belly with air, sit *backwards* towards the wall behind you, and grab the bar with an alternating grip that is roughly shoulder width apart. I'm doing Nsuns program but I struggle with lower back rounding with conventional deadlifts. Does it really even tax it that much? 5. Your lats end up working pretty hard to keep the bar in contact with your legs and, more importantly, it results in a much greater loaded stretch of the hamstrings than you would typically get in a conventional deadlift. Romanian Deadlift (RDL) Pros. Post navigation 91% Upvoted. Your hips start closer to the bar (especially if you think about pushing your knees out to get to the bar, versus pushing your hips back), and you're also much more upright. I'm training purely to add muscle mass, so would this be a mistake? Stiff Leg Deadlift vs Romanian Deadlift Key Takeaways. Correct Stance. Straight-legged deadlift – A variant of the Romanian deadlift, where the legs remain straight but not locked. It's either grip, lower back, or legs that cause the problems. I definitely felt it more in my legs today, as opposed to when I do romanian deadlifts-I feel it more in my back. Here are the differences between the semi-sumo deadlift vs. sumo deadlift: While the sumo deadlift is a great variation, it is radically different to the conventional deadlift. Deadlifts build mass like no other… and strength? As the name implies, a sumo deadlift employs a wide, sumo-wrestler-like stance over the barbell, in contrast to the narrower stance used in the conventional deadlift. 1. And RDL's range is smaller of course, as pointed out by /u/gentle-dinosaur. Generally speaking, Romanian deadlifts should be performed regularly to bulletproof the hamstrings and lower back from injury, whereas sumo deadlifts … Check out this Starting Strength 5 step deadlift set up, https://www.youtube.com/watch?v=wYREQkVtvEc. Metric Romanian Deadlift Sumo Deadlift Difference Percent; Daily … The stiff leg deadlift mimics the conventional deadlift better due to both movements starting from the floor. Romanian Deadlift Any thoughts on a good deadlift goal in terms of BW%? Drop the weight and practice your technique. The sumo deadlift is an effective ultimate lower body exercise and the benefits go much further than just building big legs and a strong back. Bret says: February 20, 2014 at 7:12 pm. #crazybankerfitness Give it a shot but, fair warning: your glutes and hamstrings’ll be so … Sumo Deadlift Form and Technique Points. It is also not a "Big" PR type lift and you want to beat your PRs every week on N Suns. A deadlift starts with the bar on the floor and you lift it with extended arms until your hips are fully flexed and your back is straight. Why not just lower the weight where you can lift 5/6 reps without rounding your back and then add 5 lbs per week? In the end, the sumo gives you this weird blend of quad, glutes, hamstring, some lower back, and even some adductors. By using our Services or clicking I agree, you agree to our use of cookies. The start position and the eccentric (lowering) portion. Good Mornings vs Romanian Deadlift I'm preparing to start the Madcow 5x5 intermediate program, which calls for weighted hyper-extensions. How big of an effect will it have on my program to keep RDLs in conventional's spot for good? The Sumo Romanian Deadlift will target the Hamstrings more than the regular Sumo Deadlift. The barbell Sumo Romanian deadlift is a variation of the Romanian deadlift and an exercise used to target the muscles of the hamstring complex, as well as the rest of the posterior chain.. This deadlift workout is also an excellent choice to add to your exercise program if you do any running. Kilograms (kg) Pounds (lb) Overall comparison. RDLs should ideally be an accessory exercise. If you've ever watched a powerlifting competition, you may also wonder why some guys use a conventional deadlift style and others use the sumo-style deadlift. Both the conventional and Romanian Deadlifts are great strength and muscle building exercises. Many will argue that the sumo deadlift is “cheating” because it has a shorter range of motion (ROM). Traditional vs. Sumo While both variations emphasize the back side, the traditional deadlift typically sends the lifter into a more bent over posture since the feet are closer together. Quick Navigation. Instead of being about hip-width apart, with sumo the feet are positioned wider than your hands. When it comes to the sump vs. conventional deadlift, both exercises activate your muscles to the same degree, but in different ways. Gender ♂ Male ♀ Female. The sumo deadlift relies on recruiting the hips, glutes, and legs to initiate the first portion of the pull, while the conventional has a more equal balance between the lower back and hamstrings. What is yhe difference between a romanian and a stiff leg deadlift? The Sumo deadlift is a movement which both sounds cool and works extremely well. You're supposed to unlock your knees slightly but then have all the rest of the movement be in your hip joint. Sumo deadlifts activate the quads more so your lower back doesn't get quite the same workload as with standard dead form. Both the conventional deadlift and Romanian deadlift involve similar muscules. The back usually needs to be rounded if the bar is taken to the floor. Romanian Deadlift vs Deadlift. In case you are experiencing pain or injury in your knees or quads, the Romanian deadlift is a good alternative for working on your posterior chain. Take a wide stance, place your shins roughly .5inch away from the bar, and angle your toes to follow the same line as your knees. What’s the Difference Between a Romanian Deadlift, American Deadlift, Stiff Legged Deadlift, and Straight Leg Deadlift? Fact a lot of people that think they are not really a substitute more. Hamstrings and glutes as opposed to when I do not have 100 % carryover sumo '' because it is than... 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