Variations of Deadlifts - Please Explain

_lyndseybrooke_
_lyndseybrooke_ Posts: 2,561 Member
in Fitness and Exercise
I'm doing 5x5, so I do my deadlifts like this:

deadlift-315-o.gif

I'm interested in knowing the difference between that, and a stiff-legged deadlift.

do-you-even-deadlift.gif

Specifically, I'd assume you'd have to use less weight to do a stiff-legged deadlift, right? Also, do they work different muscles? Which is the more effective of the two? Pros and cons?

Any information would be great.
«1

Replies

  • eric_sg61
    eric_sg61 Posts: 2,925 Member
    Can't stop watching the 2nd one.......................


    Anyway, the conventional deadlift is going to use more hip and knee extension, the SLDL is primarily a lower back and hamstring movement. They are both good movements, but the deadlift is going to allow more weight and more muscles are involved in the lift.
    By the way, their head movements are terrrible in these don't mimic that form.
  • BigT555
    BigT555 Posts: 2,067 Member
    both have their ups and downs
    standard deads work the legs a bit more, specifically the hamstrings and calves

    romanian deadlifts focus more on the back and glutes (which are both worked in standard deads as well)
  • BigT555
    BigT555 Posts: 2,067 Member
    Can't stop watching the 2nd one.......................
    my thoughts exactly
  • ksy1969
    ksy1969 Posts: 700 Member
    LoL, I am at work so the second image is blocked. must be missing something good :tongue:
  • JonnyQwest
    JonnyQwest Posts: 174 Member
    The biggest difference is the 2nd one is alot more fun to watch. LOL! Seriously though, go with whats the most comfortable.....their are other variations such as the Sumo that is supposed to be better for women just getting started.....definitely a fantastic all around exercise-the deadlift is amazing.
  • Myhaloslipped
    Myhaloslipped Posts: 4,317 Member
    Somehow I pull more weight doing the Romanian deadlift. I am not sure why.
  • AsaThorsWoman
    AsaThorsWoman Posts: 2,303 Member
    Bumping to see second image at home. You guys have me curious!
  • trishfit2014
    trishfit2014 Posts: 304 Member
    I do both. One day a week I do regular deadlifts and front squats. Another day I do back squats and stiff legged deadlifts. I am lighter for front squats than regular squats and lighter for the stiff legged deads than the regular deadlifts. If you are only going to do one I would go for regular deadlifts as it hits up more muscles.
  • Fitfully_me
    Fitfully_me Posts: 647 Member

    By the way, their head movements are terrrible in these don't mimic that form.

    Can you elaborate on the guy's head movements please?
  • eric_sg61
    eric_sg61 Posts: 2,925 Member

    By the way, their head movements are terrrible in these don't mimic that form.

    Can you elaborate on the guy's head movements please?
    He is over-exaggerating "looking up"
  • kerinb612
    kerinb612 Posts: 10
    oh my gosh, even i cant stop watching the second image. Why is she doing them sooo slooooooooooooow haha!

    As for the deadlifts, I've been doing both. Day 2 workout has Stiff Leg Deadlifts, and Day 4 has Standard Deadlift. From my research the Stiff Leg works your hamstrings a bit more. I do the same weight on them so far!
  • ValGogo
    ValGogo Posts: 2,168 Member
    Ooooh, IN! I need this thread.
  • ValGogo
    ValGogo Posts: 2,168 Member
    oh my gosh, even i cant stop watching the second image. Why is she doing them sooo slooooooooooooow haha!

    As for the deadlifts, I've been doing both. Day 2 workout has Stiff Leg Deadlifts, and Day 4 has Standard Deadlift. From my research the Stiff Leg works your hamstrings a bit more. I do the same weight on them so far!

    Actually slow is good. It really works the body better to do it slow and in good form. However, do her sneakers have heels or is it my imagination?

    BTW I saw a chick with a teeny tiny strappy tank and tiny shorts in the weight area yesterday at Golds. My first. It was funny.
  • ValGogo
    ValGogo Posts: 2,168 Member
    I'm doing 5x5, so I do my deadlifts like this:

    deadlift-315-o.gif

    I'm interested in knowing the difference between that, and a stiff-legged deadlift.

    do-you-even-deadlift.gif

    Specifically, I'd assume you'd have to use less weight to do a stiff-legged deadlift, right? Also, do they work different muscles? Which is the more effective of the two? Pros and cons?

    Any information would be great.

    I think his head is too high. I could be wrong though.
  • ValGogo
    ValGogo Posts: 2,168 Member
    Can't stop watching the 2nd one.......................
    my thoughts exactly

    I love deadlifts.
  • EllaIsNotEnchanted
    EllaIsNotEnchanted Posts: 226 Member
    Dead Lift 1.
    Area: Lower Body
    Primary muscles: quads, hamstrings, gluteus maximus, erector spinae.

    Straight Legged Dead Lift (RDL) 2.
    Area: Back
    Primary muscles: flexion at the elbow joint (so the brachi group), Latissimus Dorsi, Teres Major, Rhomboid, Trapezius III-adduction of scapula.

    the movement is to keep back flat and parallel to the floor.

    differance; the emphasis of muscles.
  • yankeedownsouth
    yankeedownsouth Posts: 717 Member
    It seems that a number of people are talking about RDLs and stiff legged deadlifts as the same thing. They're really not the same exercise. http://www.bodyrecomposition.com/training/rdl-vs-sldl.html
  • Myhaloslipped
    Myhaloslipped Posts: 4,317 Member
    It seems that a number of people are talking about RDLs and stiff legged deadlifts as the same thing. They're really not the same exercise. http://www.bodyrecomposition.com/training/rdl-vs-sldl.html

    Thank you for this link. It was helpful. The SLDLs are what I have been doing lately, but I used to do only standard ones. I need to start switching it up a bit.
  • JoRocka
    JoRocka Posts: 17,525 Member
    It seems that a number of people are talking about RDLs and stiff legged deadlifts as the same thing. They're really not the same exercise. http://www.bodyrecomposition.com/training/rdl-vs-sldl.html

    thank you
    These are the variations I can think of currently- this covers the most common I think (I'm only one cup of coffee in so I could be wrong)

    > traditional
    > sumo
    > deficit
    > stiff leff
    > romanian
    > pause
    > DL from boxes/racks/rails or rack pulls
    > single leg
  • Fitfully_me
    Fitfully_me Posts: 647 Member

    By the way, their head movements are terrrible in these don't mimic that form.

    Can you elaborate on the guy's head movements please?
    He is over-exaggerating "looking up"
    \

    Ah. I see.
    Thanks.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    Everybody pretty much covered it for the most part. Conventional works more muscle groups, whereas the SLDL is primarily for hamstrings and lower back.

    Mixed Grip: Conventional: More muscle groups / grip allows you to use heavier weight
    Double Overhand Conventional: Same as above but the grip is a limiting factor, can be safer on your back because your grip will fail before the rest of your body, great if you have pre-existing back problems.
    Sumo: Little less leg drive...
    Stiff Legged: Hamstring / low back. **Starts from the FLOOR**
    Romanian: Similar to SLDL, bar starts at your waist and you only go down until you feel a good stretch, roughly just below knees and then pull back up
    Snatch Grip: Very wide grip taken, forces you to get lower, good way to also work your upper back.
    Deficit: Stand an inch or two above the floor, puts the bar further below you, more challenging
  • jason_adams
    jason_adams Posts: 187 Member

    By the way, their head movements are terrrible in these don't mimic that form.

    Can you elaborate on the guy's head movements please?
    He is over-exaggerating "looking up"

    He IS way over-exaggerating looking up, and he shouldn't even be looking up in the first place.
    You want to keep your entire spine in a neutral position (think of having a ruler pressed against your spine). Don't look up at all. Keep your chin tucked slightly. It's odd at first not looking in the mirror the whole time but you get used to it.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    I don't know how much head position matters. Some of the pro's say through your head-up, some say look straight head... just find what works best for you.
  • kimkay1985
    kimkay1985 Posts: 73 Member
    bump
  • shor0814
    shor0814 Posts: 559 Member

    By the way, their head movements are terrrible in these don't mimic that form.

    Can you elaborate on the guy's head movements please?
    He is over-exaggerating "looking up"

    He IS way over-exaggerating looking up, and he shouldn't even be looking up in the first place.
    You want to keep your entire spine in a neutral position (think of having a ruler pressed against your spine). Don't look up at all. Keep your chin tucked slightly. It's odd at first not looking in the mirror the whole time but you get used to it.

    From Starting Strength:
    Looking in the right direction Eyeball position is also often overlooked when you assume the starting position. If you look straight down at the floor when you pull, the bar will usually swing out away from your legs. It is easier to keep your chest up and your upper back tight if your eyes are focused on a point that places your neck in an anatomically neutral position; this point can be on the floor (if you’re in a big room) or on the wall facing the platform. If the floor is your gaze point, look about 12–15 feet in front of you. Looking up is not any better for the deadlift than it is for the squat, as we discussed at length in that chapter. Actually, looking straight down is not terribly detrimental to the squat, but it will make the deadlift harder most of the time. The functions of correct eye gaze direction are to keep the neck in a safe, useful position during the movement, to aid in placing the back at the correct angle for the mechanics of the lift, and to provide a visual reference for balance purposes. Looking up never works well except in the bench press.

    Rippetoe, Mark (2013-11-07). Starting Strength (Kindle Locations 3418-3426). The Aasgaard Company. Kindle Edition.

    I have to keep reminding myself of this.
  • LolBroScience
    LolBroScience Posts: 4,537 Member
    I don't know how much head position matters. Some of the pro's say through your head-up, some say look straight head... just find what works best for you.

    Within reason... basically this ^

    https://www.youtube.com/watch?v=RFy7O3-kKfM

    He looks up.
  • KBjimAZ
    KBjimAZ Posts: 369 Member

    Within reason... basically this ^

    https://www.youtube.com/watch?v=RFy7O3-kKfM

    He looks up.

    Looks up? Yes.
    Forces his head back and wrenches his neck in order to look up? No
  • jassnip
    jassnip Posts: 116 Member
    Both of them have crappy form. Her lower back drops into a heavy curve as she's rising (that's just begging for a lower back injury/strain) and she's bending her neck back, and he's also bending his neck back. Picture if a light pole was laid along your back and across the back of your head. You wouldn't want the position of the pole to change in relation to where it was touching you through the entire movement.
  • gary241069
    gary241069 Posts: 255 Member
    Personally. I think this is just cheating when it comes to weight lifting.:grumble:
  • RECowgill
    RECowgill Posts: 881 Member
    I'm doing 5x5, so I do my deadlifts like this:

    deadlift-315-o.gif

    I'm interested in knowing the difference between that, and a stiff-legged deadlift.

    do-you-even-deadlift.gif

    Specifically, I'd assume you'd have to use less weight to do a stiff-legged deadlift, right? Also, do they work different muscles? Which is the more effective of the two? Pros and cons?

    Any information would be great.

    One is an actual deadlift. The other is a hamstring stretch <snark>

    Seriously there are like seven different deadlifting forms that I can think of, and those are just two of them. Stronglifts has you doing conventional deads, but it's good to learn the other forms. Research them, study them, understand what makes each one different. Tons of instructional video out there.

    Conventional deadlifts
    Sumo
    RDL
    Jeffersons
    Stiff leg
    Straight leg
    American

    http://youtu.be/9CleNQoKSb0. <-- a fraction of the knowledge out there.

Categories