We all know that lo deadlift is a fundamental multiarticulatory exercise, but what is the best variant for the force, hypertrophy and muscle development?
Lo deadlift Romanian and deadlift with straight legs they are both very valid variants of detachment; both they can help increase strength and develop the femoral muscle, but they have different execution techniques.
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Differences between Romanian deadlift and straight-legged deadlift
Although both of these versions are a full-fledged detachment, there are substantial differences between these two types of detachment:
Range of motion
La biggest difference between the two deadlifts lies in the range of motion; Romanian deadlifts are designed to make the bar stop at shin height and the bar should never touch the ground between repetitions.
The straight-legged deadlifts, on the other hand, involve the support of the barbell on the ground at each repetition, so the Romanian deadlifts have a shorter range of motion than the latter.
The lower range of motion of the Romanian deadlifts might suggest less lift and effort, but since there is never a pause on the ground between repetitions, the tension still remains high and constant.
Load
In general, you should be able to load the bar enough in both deadlift versions; however, unless you have very long arms or very flexible hips and hamstrings, you may find it easier to move more weight with the Romanian variant than with the straight-legged one.
This is because the range of motion of the Romanian deadlift provides for greater flexibility of the legs which remain flexed during execution.
Specificity for competitions
For powerlifters and those who compete (snatch, clean and deadlift), there is a need for optimal amount of knee flexion during initial pull off the ground: when a professional athlete transitions during the snatch or the clean, requires both tension and adequate timing to be able to get back under the bar.
This often occurs after the bar has passed the knees as you approach the lifting phase.
The Romanian deadlift requires an initial position with the knee bent, allowing you to develop the necessary time and tension; in the straight-legged one, the starting position is fully extended and one flexes only marginally, which makes the straight-legged deadlift less specific for competitions.
Similarities Between Romanian Deadlift and Straight Leg Deadlift
Just because they have different ranges of motion does not mean that there are no similarities between the Romanian deadlift and the straight leg deadlift:
Hip Hinge Training
Regardless of the knee position, the hip is used to initiate and guide these deadlifts, which is why both variations help develop a strong hip movement pattern.
Programming
Unless you have a very specific training purpose, one of these variants is unlikely to become your main version; the best solution is to alternate them and use them both in your training sessions.
If you are training for hypertrophy, you can fail with high loads and with repetitions of 6 to 12, if you are training to develop endurance you can do higher reps and use lower loads.
And you, which deadlift variant do you prefer? Let us know in the comments!
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