I deadlift are one of the most important exercises in fitness and offer various benefits; require the force of the core, which helps establish safe movement patterns, stabilize the trunk, and improve coordination and agility.
One of the strengths of the deadlift is their versatility, in fact there are many variants that allow you to adapt the training to your needs, goals and capabilities; one of the main variants is the romanian deadlift.
Let's find out together the difference between classic deadlifts, romanian deadlifts and the muscles they train.
Traditional deadlift
How is a traditional deadlift performed?
- Stand with your feet shoulder-width apart and the barbell in front of your feet
- Widen your chest and place your hips a little further back
- Lean forward and grab the barbell
- Press your feet to the floor and push your hips forward to reach a standing position
- Keep the bar just below your hips, keeping your legs, back, and knees straight
- Return to the starting position by pushing your hips back and squatting to rest the bar on the ground.
Muscles involved
Traditional deadlifts primarily strengthen the lower body by involving the following muscles:
- Trapezius
- Back
- abdominal
- Buttocks
- Hips
- Adductors
- Quadriceps
- Hamstring tendons.
Romanian Deadlift
How do i perform the romanian deadlift?
- Hold the bar at hip height with pinch (made with three fingers) overhand (palms facing your body)
- Bring your shoulders back while keeping your spine straight
- Push your hips back as you slowly lower the bar towards your feet
- Push your hips forward to reach a standing position with the barbell in front of your thighs.
Muscles involved
The Romanian deadlift aims more at the hamstrings than a traditional deadlift; it also works on the gutei and flexors of the forearm.
Traditional Deadlift vs Romanian Deadlift: Which to Choose?
Though there is no one type of deadlift superior to the others, there are some fundamental differences among the various types.
To decide on the most suitable variant, it is good think about your goals, personal strengths and limitations, as well as the type of lift you feel most comfortable with.
In the execution of the various types of deadlift one must keep your head slightly raised, especially if you have neck problems; the stability of the knees during the execution makes this exercise, in all its variations, safe for those with knee problems.
The romanian deadlift is iideal for those who want to strengthen the hamstrings and exert less pressure on the back, perfect for anyone with problems in this area.
The traditional variant, on the other hand, can strengthen the lower back more, while the Romanian ones are perfect for those suffering from low back pain.
The romanian deadlifts are a 'great option for those who want to increase hip mobility and stimulate the buttocks, which is useful in activities that require you to bend over and in movements like it squatting.
Always think about the goals you want to achieve and any personal limitations to create the ideal training plan and perform the exercises safely and efficiently, especially when trying new techniques.
And you, which deadlift variant do you prefer? Let us know in the comments!
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