RDL vs SLDL

by **GymBunny** on Mon Nov 10, 2008 2:10 pm

There's been some debate on the forum recently about Romanian deadlifts and stiff legged deadlifts.

So what are the precise differences and related benefits of both and do you/should you alternate them?

Cheers :mrgreen:

by **kp1512** on Mon Nov 10, 2008 2:12 pm

SLDL for me - but I use them for Hams whilst others use the Romanian for wider benefits I think

by **health4ni** on Mon Nov 10, 2008 2:18 pm

When people perform SLDLs, do they lock the knees out? i.e. proper straight legs?

by **Will** on Mon Nov 10, 2008 2:20 pm

health4ni wrote:When people perform SLDLs, do they lock the knees out? i.e. proper straight legs?

Surely if you don't lock out the knee the hamstring is very much less involved?

by **DB!** on Mon Nov 10, 2008 2:47 pm

people always get confused when speaking about SLDL..

it should be stiff not striaght imo..

knees should never be locked out as when you bend you'll be using your lower back and hyper extending the ligaments in the knee.. opening yourself up for a world of pain...

knees should be very slightly bent then held in that slightly bent position and you ass pushed right out with a perfectly straight back

by **Will** on Mon Nov 10, 2008 2:57 pm

It was a bad terminology on my behalf, when I said "locked out" I meant locked in position not locked straight.

by **health4ni** on Mon Nov 10, 2008 3:17 pm

Which is why I asked

I do RDLs. If the technique is correct then Hams do get hit a lot. I don't like the Stiff Legged version personally and see no reason to incorporate this exercise into my routine or my clients as imo there is an increased risk of injury (back, knee etc). If done correctly I'm sure it's good and works.

by **upright** on Mon Nov 10, 2008 3:17 pm

Could understand the confusion because I've always done these...
http://www.exrx.net/WeightExercises/Hamstrings/BBStrBackStrLegDeadlift.html

by **SCOTT GALTON** on Mon Nov 10, 2008 3:37 pm

i must admit my sldl are more rdl's these days. Just feels better

by **upright** on Mon Nov 10, 2008 3:39 pm

I prefer the type I posted up because the form is - well - piss easy. no locking of the legs at funny angles etc. Pobably can't load as much weight...

by **Rab** on Mon Nov 10, 2008 3:44 pm

I like them both.

I prefer the sldl's done with small plates to get a bigger stretch and big plates to go really heavy with the rdl's

Going really heavy on sldl's is quite risky i think, and you will probably find your form ends up drifting more towards a rdl anyway i have found.

by **ollie** on Mon Nov 10, 2008 5:52 pm

Heavy RDLs work well for me. I used to do SLDLs but found it so hard to get the form down that my lower back would always pump up. I just find that I can target the hamstrings a lot better with slow, heavy RDLs.

by **Hillman** on Tue Nov 11, 2008 12:35 am

I am thinking of adding some RDL's into my routine but i have never done RDL's or SLDL's so i have no idea even how to do them yet.

By the sounds of it i will start very light to get form perfect before i risk bigger weight, any one got any good tips?

by **Alex Wheatman** on Tue Nov 11, 2008 10:28 am

When i do them i do a mixture, 3 weeks mini cycles. Out of all of them i prefer sumo stance SLDL, they really hit the adductors as well as the hamstrings.

Well worth a try.

by **GymBunny** on Tue Nov 11, 2008 10:32 am

Alex Wheatman wrote:When i do them i do a mixture, 3 weeks mini cycles. Out of all of them i prefer sumo stance SLDL, they really hit the adductors as well as the hamstrings.

Well worth a try.

Do you have a good description/vid of SLDL form? I've always been a bit leary of it as I'm really not convinced I know how to do it properly

by **Alex Wheatman** on Tue Nov 11, 2008 10:36 am

No vid that i know of. I th ink my friend Justin might have one somewhere. I'll dig it out and post it on here for you.

Simply set up like you would for a sumo dead lift, keep the legs slightly bent and then pull away. Making sure that you keep your hips locked throughout.

Any good :?:

Let me know how you get on with them.

RDL vs SLDL

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