Deadlifts and Romanian deadlifts are full-body exercises. Deadlifts may be better for building overall strength and power, while Romanian deadlifts better target the glutes and hamstrings.
Deadlifts are one of the most important strength exercises, and they provide an array of benefits.
They focus on building lower body, spinal, and core strength, which can help establish safe motor patterns, stabilize the trunk, and improve your coordination.
Deadlifts are also popular among people who want to ease their daily activities. They may help increase the range of motion in the hips and knees, enhance joint stability, and improve bone density.
Traditional deadlifts and Romanian deadlifts are both great exercises, and one type isn’t necessarily “better” than the other. But there are some key differences between them.
To decide which variation is most appropriate for you, think about your goals, strengths, and limitations, as well as which type feels most comfortable to you.
Read on to learn more about the different types of deadlifts, the muscles they target, benefits, and cautions.
Traditional deadlifts focus on the concentric (going up) part of the movement pattern compared with Romanian and stiff-legged deadlifts. You also bend your knees more and bring the weight all the way down to the ground.
This generally allows for more weight to be loaded, making the traditional deadlift a more strength-focused exercise.
How to do a traditional deadlift
- Stand with your feet shoulder-width apart and the barbell in front of your feet.
- Broaden your chest and drop your hips back slightly.
- Hinge at your hips to bend forward and take hold of the barbell.
- Press your feet firmly into the floor as you drop your hips back.
- Press your hips forward to come into a standing position.
- Hold the bar just below your hips, keeping your legs, back, and knees straight.
- Return to the starting position by pushing your hips back, bending your knees, and squatting down to place the bar on the floor.
- Do 3 to 5 sets of 1 to 6 reps.
Muscles targeted
Deadlifts build overall strength by targeting your:
- trapezius
- back
- abdominals
- glutes
- hips
- adductors
- quadriceps
- hamstrings
Romanian deadlifts may look very similar to conventional deadlifts, but they have a slightly different movement pattern. This may isolate more specific muscles and offer different benefits.
Romanian deadlifts have a shorter range of motion, as the bar doesn’t touch the ground. The focus is on the eccentric (lowering) part of the movement, in which you slowly bring the weight down with control.
How to do a Romanian deadlift
- Use an overhand grip to hold the bar at hip level.
- Draw your shoulders back and keep your spine straight.
- Push your hips back as you slowly lower the bar toward your feet.
- Press your hips forward to come into a standing position with the barbell in front of your thighs.
Muscles targeted
The Romanian deadlift better targets your glutes and hamstrings than traditional deadlifts. This may be due to the exercise’s slow movement pattern, which emphasizes the hip hinge and a stretch in your glutes and hamstrings.
This variation requires more core strength and works your glutes, hamstrings, and calves more than traditional deadlifts. This may help enhance squatting performance and overall leg strength.
How to do a stiff-legged deadlift
- Stand straight with your feet shoulder-width apart, maintaining a slight bend in your knees.
- Hold a bar or dumbbells using an overhand grip.
- Keep your back straight as you hinge at your hips to lower the barbell, feeling the stretch in your hamstrings and glutes.
- Slowly rise back to standing.
Traditional, Romanian, and stiff-legged deadlifts are all effective exercises to include in your weight training routine. But depending on your goals, you may wish to focus on certain variations.
Traditional deadlifts are the best option for building overall strength and power. On the other hand, Romanian and stiff-legged variations may be better for isolating your glutes and hamstrings.
Romanian deadlifts may also put less pressure on your lower back than traditional deadlifts, making them ideal for people with back pain.
Lastly, if you’re looking to increase your hip mobility and flexion, then Romanian and stiff-legged deadlifts may be the best option for you. These two variations better target the hip flexor muscles because the movement patterns involve less bending of the knees, therefore placing more emphasis on the hip hinge.
Stiff-legged deadlifts target your lower back and legs more than the other types. This makes them ideal for building strength in these areas, but also leaves you more prone to injury.
To create the best workout plan, consider your goals and any limitations. Always do the exercises safely and efficiently, especially when trying out new techniques.
It’s important to avoid making technique and alignment mistakes. Here are some tips for proper form:
- Begin with a comfortable, light load to perfect your form. Start with a standard 45-pound barbell. Gradually add weights to the sides as you progress.
- Engage your core muscles to prevent rounding or overextending your lower back, and keep your chest open to avoid rounding your upper back outward.
- Allow your arms to hang down naturally instead of pulling the bar in against your thighs.
- Bend your knees slightly to target your hamstrings. This also helps to prevent knee strain.
While deadlifts may play a role in managing lower back pain, they can also
- Use a weightlifting belt to support your lower back.
- As you lift, keep your arms and back straight while engaging your core muscles.
- Hold the barbell using an overhand grip or a mixed/alternating grip, with one palm facing up and the other facing down.
- If you have wrist concerns, use wrist braces to support heavier loads.
- Use lifting straps to lift heavier weights if grip strength is impeding the lift.
- Exercise caution and pay attention to any pain or discomfort you experience during or after the exercise.
- Keep the bar close to your body the entire time.
- Move slowly and with control, avoiding any jerky movements.
It depends on several factors, such as your goals. A Romanian deadlift may be a good variation if you want to focus on strengthening your hip flexors, glutes, and hamstrings. You may also wish to consider Romanian deadlifts if you have lower back issues, as they put less strain on the back.
It depends on your goals. A small 2022 study found that the stiff-legged deadlift better targeted the glutes and hip flexors, while the Romanian deadlift is better for activating the hamstring muscles.
In most cases, you will be more likely to lift heavier during a traditional deadlift than a Romanian deadlift (RDL). During the conventional deadlift, you are bending your knees more and focusing on exploding up from the ground, whereas in the RDL, the focus is on controlling the weight as you lower it down.
Romanian and stiff-legged deadlifts may better activate the glutes than traditional deadlifts.
Deadlifts are a fundamental exercise that can help build muscle, strength, and stability, which may benefit your overall stance and posture.
Variations like Romanian and stiff-legged deadlifts may better target the glutes, hamstrings, and lower back, while the conventional deadlift is best for overall strength and power.
It’s important to develop proper form and technique when learning deadlifts, and start with a lighter load.
Consider speaking with a healthcare professional or personal trainer before starting a weightlifting routine. They can help develop the best workout plan for you and show you proper form to prevent injuries.
If that’s not an option, find a friend who can give you feedback and help you make corrections. You can also watch yourself in a mirror or make a video to observe your form.