Deadlifts: Romanian vs. Straight-Legged
Deadlifts are a great exercise for working your glutes and hamstrings.
The Romanian Deadlift (RDL) tends to have more carryover to other exercises, such as powerlifting and Olympic lifting, and its benefits also extend to everyday life. RDLs are done properly by hinging the hips while keeping stability through the upper body; this facilitates strength and power through the gluteals and hamstrings.
To perform RDLs correctly, start with the weight on the floor; keep it pulled tightly to the body while maintaining a flat back. Soften the knees and push the hips far back, until your hamstrings are stretched. Finally, extend the hips by squeezing your butt as hard as you can and return to the starting point.
The Straight-Legged Deadlift has some subtle differences from the RDL—however, I would say this method is preferred for more aesthetic reasons, as it develops hamstrings, lower back and glutes. Straight-Legged Deadlifts are usually used with a higher volume of reps, to put as much tension on the hamstrings as possible.
For all personal training inquiries, contact us directly.