Maddie When comparing the standard deadlift vs. the Romanian deadlift, there are several subtle, but VERY IMPORTANT differences to consider based on you and your fitness goals.
Hey you! If you’re anything like me, you love to deadlift.
However, there are SO many different deadlift variations to consider: the standard “normal” deadlift, stiff-legged, Romanian, deficit, trap bar, paused deadlift, and so many more.
This post is all about the standard deadlift vs. Romanian deadlift.
*Note: This post includes several Amazon affiliate links, which means I’ll receive a commission if you purchase through my link (at no extra cost to you). Please read full disclosure here. Also, I am not a doctor or dietician. I am a personal trainer and powerlifting coach. It’s always best to speak with your doctor before making any changes to your diet and/or lifestyle.
The standard deadlift vs. Romanian deadlift:
What we’ll cover…
- Benefits of the deadlift exercise
- The standard barbell deadlift
- The Romanian deadlift
- The major differences
- Which variation should you do?
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Benefits of the barbell deadlift
Many people shy away from deadlifts because of the risk of a potential back injury. However, performing the deadlift, correctly of course, has tons of benefits that you should be aware of:
- Deadlifts are a full body exercise that increase your total body strength which carries over to everyday activities (i.e. functional strength)
- Deadlift vs Romanian deadlift muscles worked…
- Leg and glute strength
- Core strength
- Back strength
- Grip strength
- Deadlift vs Romanian deadlift muscles worked…
- Deadlifts help prevent injury
- Deadlifts burn lots of calories because they are a compound exercise
- The deadlift exercise creates stronger bones
- It’s also great for improving your posture
The standard barbell deadlift
The standard barbell deadlift is one of the major lower body compounds; it’s also one of the three powerlifting lifts. The deadlift exercise is known as one of the truest tests of full body, functional strength.
Having a strong deadlift means that you’ll also be strong in your daily activities. And that’s why it’s great for anyone with any goal to perform!
A deep dive into the deadlift
The barbell deadlift begins with the plates resting on the floor, and the plates should touch the floor between each rep. There are two forms of the standard deadlift: the conventional deadlift and the sumo deadlift.
The conventional deadlift has a narrower foot placement and the arms are placed outside the knees; this type of deadlift does a phenomenal job of hitting our posterior chain muscles: the hamstrings, glutes, and lower back.
I always advocate for beginners to start with the conventional deadlift because of how well it targets the posterior chain. Usually untrained individuals have a weak posterior chain due to limited use in everyday life.
The sumo deadlift uses a wider stance with the arms and hands placed inside the knees. It better targets the quadriceps and core (anterior chain muscles).
However, both the sumo and conventional deadlift work all muscles of the lower body–just in difference capacities. The sumo deadlift shortens the range of motion which is why many powerlifters utilize the sumo stance to their advantage.
Though, lots of different factors play into the ideal deadlift stance for each individual lifter–torso and limb length are a big determining factor in what stance may be best for you.
Standard deadlift: form tips
Again, by performing the standard deadlift correctly, you shouldn’t have to worry about injuring yourself.
You really only need to be concerned if you have excessive rounding in your lumbar spine as you pull the barbell. This shouldn’t be an issue unless the barbell is loaded way too heavy.
Here are some of the best standard deadlift form tips that you should consider:
- Start with the bar close to your shins (but not touching them)
- Before you pull the barbell, make sure your…
- Chest is up
- Shoulders are drawn back
- Spine is neutral
- Hips are low (but not too low)
- DO NOT squat the deadlift–deadlifts are a hinge movement
- Core is engaged
- Think about pulling your hips to the bar (not pulling the bar to your hips) as you stand up with the weight
Sometimes it’s difficult to know exactly what to do when going off written instructions. Therefore, I suggest studying some deadlift videos and/or watching demonstration videos on YouTube. Also, most gyms will also have a trainer on duty. Never be afraid to ask a trainer for pointers or help if you need it. That’s what they’re there for!
Iron Bull Portable Deadlift Jack
Save yourself the trouble and make loading the barbell SO MUCH easier with this portable deadlift jack by Iron Bull!
The Romanian deadlift (RDL)
Firstly, is RDL harder than deadlift? Yes, technically it is. You aren’t able to use as much weight for RDLs. Romanian deadlifts are quite different from the standard barbell deadlift.
However, RDL body position is most similar to that of the standard conventional deadlift. Your feet should be about shoulder width apart and your hands should be placed outside your knees.
As for the differences, you begin by standing up with the weight, and the plates DO NOT touch the floor between each rep. This deadlift variation is all about hinging at the hips with minimal changes in knee bend–it’s meant to build strength in the hamstrings and glutes.
When performing RDLs, you should lower the weight by pushing your hips back, and you should stop and return to the starting position when you feel a good stretch in your hamstrings.
Be sure to keep a flat back–if you can’t maintain a neutral back position, the weight is too heavy. Keep in mind that you can also wear a lifting belt during these. You can try the Romanian deadlift with dumbbells as well.
Grip strength is typically a prominent issue during heavy RDLs, so straps can be an extremely helpful tool. These are the exact straps that I use:
Gym Reapers Lifting Straps
These straps by Gym Reapers allow me to perform heavy RDLs to improve my hamstring and glute strength! I highly recommend this exact pair.
Romanian deadlift: form tips
Some of the standard barbell form tips carry over to those of Romanian deadlifts. Be sure to always maintain a neutral spine and neck.
Here are some more RDL form tips you should be aware of:
- Stand up with the barbell in your hands
- Your feet should be shoulder-width apart
- UNLOCK your knees (having a little knee bend is necessary)
- Engage your lats throughout the entire movement
- Lead with your hips by pushing them backward
- You should stop and return when the weight reaches between your knee and mid-shin
- Avoid looking up when doing RDLs to maintain a neutral neck position
The major differences (summarized)
Above is a Venn diagram that compares the differences and similarities between the deadlift vs. Romanian deadlift that we discussed above. I’ll also summarize them below:
Differences
- Deadlifts are a powerlifting lift and RDLs are a non-powerlifting lift
- The starting position for the standard deadlift is on the floor, but it’s at the shins for RDLs
- Your hip position will generally be lower for standard deadlifts
- Stance width can differ for the standard deadlift, but it should always be at shoulder width for Romanian deadlifts
- Regular deadlifts will require more knee bend (AKA lower hips)
- RDLs are great for targeting the hamstrings and glutes, whereas the standard conventional deadlift is more of a full-body exercise
- Deadlift vs Romanian deadlift weight: RDLs won’t be as strong and you’ll have to use less weight
Similarities
- Both are a hinge movement
- Both work the muscles of the posterior chain
So… which variation is best?
Let me start by saying that you do not have to choose between one or the other–you can effectively incorporate both the standard deadlift and Romanian deadlift into your routine.
However, I will say that each variation is good for slightly different things:
If you’re wanting to strengthen your whole body, the standard deadlift is the way to go. As for RDL vs deadlift for athletes, many athletes use standard deadlifts to increase their athletic performance. The standard deadlift is also great for anyone looking to “get in shape” and become stronger in their day-to-day activities.
But if you are just wanting to target your hamstrings and glutes, the Romanian deadlift may be better for you; the RDL does increase strength in the lower back and hips as well (the posterior chain muscles).
And like I mentioned above, it doesn’t hurt to do them alongside standard deadlifts. Performing Romanian deadlifts correctly may actually help increase your standard deadlift performance which is why many powerlifters use RDLs as an accessory exercise.
I would give both a try and see which one feels most comfortable to you. Your choice will also greatly depend on what your individual goals are.
