Rdl vs deadlift reddit. Obviously, the RDL is more specific to the deadlift.

Rdl vs deadlift reddit The weight has to travel from your arms through your traps, down your entire spine to get to your glutes then hamstrings. Apr 22, 2023 · The hip thrust is better for targeting the glutes, while the RDL is better for targeting the hamstrings. Reason being I don't think that RDL's do anything extra that a deadlift doesn't already do, however the SLDL hits the hamstrings better. That made it difficult to keep the pull as vertical as possible. The deadlift places the bar in front of you, there is, absolutely, positively a sheer force on your lower spine. Back squat, RDL Back squat - more weight, more posterior chain focused RDL - Eccentric development and way more focus directly on the hams and glutes, a conventional deadlift depending on a persons anatomy can be too back focused with spinal erectors and very little leg drive off the ground Both build mass. However, I suggest a variety of movements such as multiple types of good mornings, reverse Hypers and various exercises. Most people use RDL for an assistance exercise though and hit higher reps than pushing low reps/higher weight. Hey guys. Squat is important too, but I'd prefer normal squat over split squat. RDLs seem like a suitable replacement, because they train the hip hinge pattern and keep tension on the muscles throughout the entire set, while keeping the focus on the glutes/hams instead of the erectors. I'd suggest subbing shrimp squats for pistol squats at least sometimes and/or double kb front squats or use kettlebells for your split squats. It's not an ideal exercise due to the resistance curve offered by the band. Leaving leg curls out of the equation and only doing hip extension exercises (deadlift variations) leave hamstring gains on the table. I see it all the time. As the title says which type of deadlift is better to do to increase my vertical jump, the regular conventional deadlift or the Romanian deadlift (RDL)? comments sorted by Best Top New Controversial Q&A Add a Comment That being said, I follow a 531 Program. Pro dumbell: proprioceptive efficiecy (not as effective as single limb work but still better than barbell) in that you need to use smaller stabalizer muscles to maintain your center of gravity. Stiff Leg deadlift is done with straight leg and rounded back (and low weight is advisable) though some knee bend is ok. E if I can conventional deadlift a max of 225, would my romanian deadlift max be 225? 185? 135? I often do singles with weight on only one side to work the core (mostly obliques). This can allow you to better target the spinal erectors of choice. 2-3 sets of heavy deadlifts followed by 1-2 sets of RDLs is probably a good strategy to hit the hamstrings hard. 3 deadlift sets of (pick up) down, up down, up (set down)? The deficit RDL has been my go-to deadlift on legs days for months but I tried Sumo today for the first time. Feeling thhings during an RDL shouldn’t even be the goal. e. It practically works the entire posterior chain, even then it helps strengthen your back and arms because unlike a Deadlift where the barbell comes down to the floor after one rep, you hold the barbell after one rep at shin level; all that holding will engage the arm the value of good morning's is to make the bar travel far from the center of gravity. 71 votes, 68 comments. A proper rdl looks much different and isnt the same thing as just doing a deadlift without touching the floor each rep A unique characteristic of the RDL is that you actively allow your spine to flex forward in either the lumbar or thoracic spine, and then extend as you complete the RDL almost like a Jefferson deadlift. But don’t you have to pick up the weight when you start anyway? So what’s the difference if you do 3 RDL sets of (pick up), down up, down up, down up, (set down) vs. May 1, 2011 · In ‘Starting Strength’, Rippetoe says most people should be able to do the RDL with 65-75% of their deadlift 1RM and that it should be done for 5-10 reps. That said, even Bret prescribes deadlifts and squats in his programs and has consistently maintained they’re also important in glute and holistic body development. so, if you want to focus on the eccentric (which is the case for a lot of bodybuilders Having a RDL close to your squat numbers wouldn't be unheard of. While the conventional deadlift starts and ends on the lifting RDL I feel uses more of the hamstrings and legs, compared to the conventional deadlifts which has a larger back focus, as well as legs/hams. Deadlift is a compound exercise that's pretty much an integral part of most workout plans. TLDR: If you like the conventional deadlift, do it. If you want to work your hamstrings and glutes without engaging the lower back you'll need to replace the RDL with isolation lifts for both those muscle groups. RDLs Are For Everyone. 5-4 plates on deadlifts. But overuse wont happen with RDLs and Good mornings. Although I did feel it in the glutes more, I feel a better hamstring stretch when doing RDL. I got my back injured last year with the minor disc protrusion and mild episode of sciatica for 3 months. My RDL’s are RPE 6-8 which I can do all year. they have some barry over to helping your hams and glutes fire, but they aren’t the most efficient accessory to help your squat. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Even though deadlifts and power cleans have considerable overlap in terms of muscles used, they are two distinctly different lifts and movement patterns, and deadlifts can be loaded way The problem with the deadlift is its too easy to let ego rule the movement keep it light and go for 8 reps and your back will grow like mad, I know Ronnie is a special case but I havent seen a guy that isn't a powerlifter who has a strong deadlift and a small backit has its place definitely, it just needs the correct programming for Welcome to Technique Thursday. This is most certainly not a form issue for OP, but a leverage and muscle weakness one. RDL: Where It Came From, How to Do It. RDL is a good movement for teaching the hip flexion pattern which is the majority of the deadlift basically. Taller people generally have much higher set hips which makes the ROM a lot longer. I think the barbell thrusts feel and work better and are a lot safer op Yes, same workout, those are companionship exercises, for the fatigue management just start with less sets and reps and increase overtime; For example, master nordic curl full range of motion up and down really hard, while rdl u can manage weight to hit target number of reps; I consider RDL safer than the ‘full’ deadlift because you can stop the movement once you reach your flexibility limit, whereas you have to start and end the normal deadlift on the floor. RDLs are great too, but for hamstring training a lot of people struggle with the mind-muscle connection. lunges are for quads btw, but are really good for mobility. The more there is knee extension, the more there is quad work vs hams/glutes. An RDL is simply bringing the bar from mid thigh to below the knee and back again. ass down, face up Deadlifts are good, getting the consentric, in addition to fx the RDL, might help with pushing progression. Usually in the form of 5x10-12 after my main deadlift work. I like SLDL if I'm (a) doing back squats as my primary squat exercise and (b) not really doing any other kind of deadlift in my program. I like GM's if I'm (a) using front squats as my primary squat exercise and (b) doing some kind of deadlift exercise in my program. Mar 30, 2024 · The Verdict: Deadlift vs RDL. Romanian deadlifts feel nice but they are pretty dangerous when upping the weight. Both exercises target the posterior chain, but their unique characteristics and benefits make them suitable for different athletic goals. It also makes it more of a trunk exercise than a lower body exercise because now you have to execute the movement while on one leg, and also use less weight which reduces how much you can actually load I think RDL’s will mainly add pure strength to my hamstrings which will result in a better deadlift lockout. Reason for that is my very dominant posterior chain. The hamstring also goes through a more incomplete range of motion with the RDL. If you only did trap bar deadlifts your standard deadlift would progress even if you never did it. Deadlift pro: More practice with movement, so you can learn it faster A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. you basically got it - only real difference is SLDL is from the floor and RDL is not - so a slight extra concentric ROM for the SLDL. I've always found the arguments against trap bar deadlifting probably one of the best examples of barbell-centrist type thinking. There has to be, regardless of your form. There is less tension during the most important part of the movement. I've seen the best results this way. I am trying to work RDL into my current routine, but am stumped as to roughly what percentages to use of my max. This subreddit is now private. The choice between the two depends on your individual goals and fitness level. Start with a empty bar and each set increase the weight. BodyRecomposition RDL vs SLDL. Meanwhile the reputation of the deadlift and squat have existed for far longer. For hamstring development I'd use strict good mornings, straight All the single leg RDL (and really every single leg exercise) does is make the exercise take twice as long because you have to work both sides. Not true. Variety works great. this puts a lot more torque on the working muscles compared to an RDL where the bar should be going along midfoot. I won't be another one to say "muh deadlift is king" but to say the rack pull is better than the deadlift is just silly. The data shows that trap bar deadlifts are more glute focused than sumo deadlifts but slightly less than Roman, straight-legged, or conventional deadlifts. The deadlift is a full-body movement that targets multiple muscle groups, while the RDL isolates the hamstrings and glutes. For bodybuilding of the upper back and traps, yes, the rack pull can be more beneficial. However, it's also possible, like me, you have an injury, and deadlifts are just going to hurt. This week our focus is on the Romanian Deadlift. Edit: and what it's for. For me at least RDLs have really good carryover to the deadlift, whereas I dont feel like SLDLs help my deadlift at all. I heard that goodmornings also train the hams pretty well (I’m still sore from trying them 2 days ago) and that they strengthen the spinal errectors which will hopefully result in a better posture on my squats. if not, cycle each in. The more parallel your back is, more it will have to work at the bottom of ROM. Well no matter whether you do a DB or BB RDL you're going to work your lower back because your spinal erectors have to contract to keep your back straight in an RDL. Both should be used to develop complete posterior muscle growth. I ruined my lower back doing them because I got sick of doing regular deadlifts. 87K subscribers in the Stronglifts5x5 community. Starting Strength recommends using RDLs in sets of 10 at "50-75% of your deadlift". my 1rm was an RPE 10 after a strict 8 week peaking phase. I often do a RDL or stiff legged deadlift as supplemental work if the weight is light for that cycle. My RDL’s without. But if you want to get absolutely stronger, just fucking deadlift lol a 700lb rack pull is nothing compared to a 700lb deadlift. I'll use the DC training methodology (basically 3 sets, 10-15 secs between sets focusing on overload) as a finisher for a given muscle group. RDL focuses on the eccentric but doesn't necessarily force you to keep ROM consistent and SLDL forces ROM to be consistent, but doesn't necessarily focus on the eccentric. There's value in doing one all out set beyond failure. Singles also prevent your dominant side from taking over. Depending on how near "near" is, yeah, pretty normal. they're both good workers of the posterior chain and should both be in your program ideally. I can rdl more reps than I can full dead stop deadlifts. You'll hear other things though. The reason a RDl is fine is because it is a supplemental lift. Even for general training and hypertrophy I would recommend going high intensity low reps for deadlifts and low intensity high reps for RDL's. There isn't much difference between the variations, conventional deadlifts use more muscles and less ROM, RDL/SLDL are more focused on glutes and hamstrings, don't use the quads but still load the upper and lower back. There's some confusion about how it's performed. Not that this is a bad thing, they’re great for overall strength and countering the issues that come with lots of sitting (office work, sedentary lifestyle), but I could see the booty focused lifters being worried about growing their traps and forearms unintentionally. I've heard conflicting results/ varying benefits for doing either high rep deadlifts or RDL as the T2. I guess it just dependa what you value more; I switch between the two depending on what Im training for. I am a somewhat strong person (315lb deadlift, 305lb squat @ 135lbs bodyweight) but I have been struggling with single leg… Once you've locked in the feeling of flexing your glutes from the glute bridges transition to the RDL's and focus on that same type of glute contraction to raise the weight back up. If you like deadlifts just do them , if you would like to have less fatiguing, faster done deadlift variation , do that. Then there's the resistance band RDL/good morning. But that an RDL started at the top and controlled the eccentric. The Romanian Deadlift, aka the RDL, is widely considered to be 100 kinds of awesome for developing total back strength. That said, bad form is super common on deadlifts, and does cause lower back pain. Platform: The RDL. According to that post, RDL is the best for hammies. I think the stabilizers you work in deadlifts and squats are especially essential. I’ll keep it brief: I “deadlift” twice a week: one session is sets of 8 RDL; the second session is sets of 4 Stiff Leg. Quoting Rip: the RDL is like the "squat version" of the rackpull. I get into great… We have the one-leg RDL, which has a significant stability factor, so we can remove that one. Romanian Deadlift. I understand Jim not using it in forever as a supplemental lift. Deficit is good for power off the ground. Sumo deadlift vs rdl I am looking for hypotrophy as i feel when i do sumo deadlift lifts (or conventional) i dont feel any muscles working and i have checked my form But rdls i feel in my hams and glutes Especially for the posterior chains. Normal kettlebell deadlifts just won't do a whole lot especially in the rep range they prescribe. Click here to find out why we have gone dark"… The difference between SLSB and RDL is RDL starts at the top and doesn't go all the way down, whereas SLSB starts at bottom and has a full range of motion, but otherwise looks idenitical to RDL (maybe bar tracks a little less forward). This is supposed to put the emphasis on the hammies. Going for a 1RM on RDLs is unusual, but e. Romanian deadlifts are also called straight legged deadlifts, meaning you keep your legs straight, although not locked. RDL’s are usually started from a standing position and hip hinging motion is intended to target the glutes and hamstrings. Even then, RDL's work on the last 2/3rd's part of a Deadlift. On the day I'm not doing squats or Bulgarian split squats, I do Sumo deadlifts. Perfecting the Romanian Deadlift. So for RDL's you start at the top, and lower without letting the plates touch down. box squats vs back squats, RDL vs conventional deadlift), and eliminate some "vanity" work (i. A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. I have the same "problem" as OP. So I will preface the question with my basic understanding of the lift vs RDL. But do switch to proper deadlifts after some time. Conventional deadlifts require you to bend your knees and drive through your feet. I guess my point is: you do you. Deadlifts are worth investing in early on in your training. Oly lifters generally use it to develop back strength in the rigid arched position. Alan Thrall has a pretty shit deadlift for a 240lb guy that has been training for like a decade. This comprehensive comparison will shed light on That is completely pointless. I was told by my physiotherapist to add single deadlifts instead of regular deadlifts as they will not add more compression to your back. Most of the RDL technique descriptions seem to use RDL as a posterior chain builder vs a Snatch technique training tool. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! There are exercises that hit the erectors better than the standard deadlift like rack pulls and good mornings. g. A romanian deadlift isn't a ego lift like the conventional. One of the habits I'm trying to overcome is that I think I used to hinge too much in the snatch. RDL wins in this scenario. What are your experiences with how much you can conventional deadlift and how much you can RDL? I. I think ill change it to RDL after squats (lower 1) and deadlift at lower 2. This won’t matter for people with good flexibility though. Trap bar deadlifts are a great exercise and are not as much like a squat as commonly talked about. I use about the same amount of weight I would use for standard deadlifts. Lot's of great advice already in here but if you'd like a visual and breakdown of my thought process when performing RDL's check out the RDL technique video I created. It’s a variation of the deadlift. That is not a short position exercise (closer to max contraction point like Spider curl) where you feel intense contraction. It literally deadlift in the name. Straight leg deadlifts basically look like the stiff leg with back rounding allowed but no knee bend at all. It won't hinder your gains at all! Actually, it would help you gain more if you increase hip mobility and hamstring/glute strength through the RDL than if you were to continue doing deadlifts with Even with an SLDL/RDL you still want a slight bend to the knees, lifting like this with locked knees is going to get dangerous as you increase the weight. Train the romanian deadlift on the squat day because you’re already hitting a deadlift pattern on the heavy deadlift day. So, if I’m picking one, in the context of an overall well designed program, I go with the curls. Deficit vs Snatch vs RDL vs ____ What's r/fitnesses opinion on the best deadlift to strengthen pulls of the ground? Deficit is usually the answer, but i've heard snatches are more effective, while RDLS are the best for hamstring ROM. This is because when you start the deadlift from the floor, the quad is responsible for initiating knee extension, which is how you should begin the movement. So theyre just doing not full range of motion regular deadlifts and going up and down. calves) if I'm tight on time. In this movement you will being bending your waist and your RDLs put more focus on the lower back, hamstrings, and glutes. Stiff leg deadlifts are just normal deadlifts without leg drive so will make the spinal erectors work more. Unfortunately I am unable to feel anything in regular RDL but I tried a B-stance yesterday and it worked! So now I’m wondering is single leg/b-stance RDL as good as regular RDL and can it replace squats on one of my leg days or is it more of a secondary exercise as hip thrust or Bulgarian split squat? Also, which one is better? A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. I really like the regular RDL, because I can really feel the heavy load on both of my hamstrings, but if there really is some relevant benefit of the SLRDL over the RDL for basketball performance/vertical jump, then should I switch it out in my program? Thanks! Based on my research of lifting for athleticism, the trap/hex bar deadlift and Romanian deadlift in your program will provide you with the best of both worlds in terms of deadlift benefits (ground force production and hip hinge power) without the injury risk of a conventional deadlift. Reply reply If you regressed on your exercise, RDL in this case because: 1st less weight available with DBs 2nd discomfort holding heavier DBs Then it is just that, regression. edit: About hams/glutes/quads. I can safely work through a longer ROM with a stiff legged deadlift because I can get a nice brace between reps, when the weight is on the floor. Romanian Deadlift: “Nipples Up” Fixes RDL Technique In a deadlift or Rdl. It’s fine. Stiff legged deadlifts too. OP is doing beginner LP program and ask if RDL = DL in effectiveness for this program. For this reason, they don't kill me for the rest of the week. So just a regular deadlift with more straight legs. Because they're done at a lower weight, other supporting muscles, like the upper back and forearms won't get as good a workout. deadlift. Do you think he’s saying that a 5-10 rep set of RDLs should be do… Sep 16, 2024 · Both RDLs and deadlifts work the same muscles: your hips, hamstrings, and entire back, including your spinal erectors. I think that the idea is to have, as in the squat, an eccentric movement first [the conventional deadlift starts concentric] followed by the concentric phase. I think that they're very different. 70sBig The RDL. While doing romanian deadlift you will really want to feel your hamstrings working. The first difference between the deadlift and Romanian deadlift is what they look like when they’re being performed. Whether it's easier or not is dependent on how strong your legs are compared to your back. . RDL is a really good alternative for the deadlift because it emphasizes an important movement mechanism that pertains to the deadlift: the hip hinge. Apr 28, 2023 · Difference 1: Deadlift Vs RDL Performance. If you’re new A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. If you can do 10 reps with 75% of your deadlift max, then your RDL 1RM is not far below your deadlift 1RM. Then a SDL started at the bottom, like a normal deadlift and didn't control the eccentric any more than a regular deadlift. Good mornings Ive done and I enjoy, but I dont do them often. Romanian deadlift is done with straight back and some knee bend. my low volume deadlift is with a belt. These aren’t the only differences, and each exercise has many more applications. Sldls (stiff legged deadlifts) and Rdls (Romanian deadlifts) are just more suitable for hypertrophy with shorter warm ups , better sfr (stimulus to fatigue ratio), a bit more focused towards glutes and hams. Yes, there is a big difference. Just began a homemade 4 day program with two leg days. You could pull 700 trap bar and still pull in the 600s standard deadlift. The girls you see doing rdl are doing what they think is a regular rdl but just not putting it back down. ExRx Romanian Deadlift. Reverse Hypers are going to be superior to RDL specifically for the low back. Current plan is to start the SBS beginner hypertrophy routine, keeping reps in the default 8-12 rep range, pick excercises that are less fatiguing (i. There is no perfect deadlift-RDL ratio. If you train legs twice a week, do a heavy squat 1 day and a heavy deadlift the other day. “Form” is form. Experiment with weight and volume and have fun. You hold the weight, start from the shins then lift the weight. (I'm doing romanian deadlifts right now as a substitute for normal deadlifts because I'm trying to fix my patelar tendonitis, and standard deadlifts interfere with that) As a result I don't really know exactly what I could deadlift now. Stiff leg is something different, not an RDL. I'm 17M, 180lbs, and running GZCLP. i found that RDL's helped me So it seems the big difference between RDLs and deadlifts are RDL starts in a standing position. And I do normal deadlifts on my back day. My deadlift T1 is at 195lbs (light I know but I'm still new), and I'm wondering how I should be doing the T2 version for the OHP days. with the "low" handles, trap bar deadlifts involve lifting a comparably heavy weight through an identical range of motion as a conventional deadlift, but somehow, because it's not a 7' machined barbell, it's inferior. Typically in powerlifting programmes you wont see any high rep high set deadlifts simply due to the fact that the deadlift is a taxing exercise. The combination of RDL variations and leg curls will likely result in better posterior development long term. It's not enough a difference to stress about. What's helped me most with deads (doing them properly anyway) was a Buff Dudes, or maybe Alan Thrall video where they went over RDL vs Dead. There are diminishing returns on mass as you get stronger. Deadlifts, hamstring curls and calf raises. Pause deadlifts are really good for back, but decent for hamstrings. The difference is that RDLs emphasize your hamstrings, whereas deadlifts emphasize your butt and back. So I have never felt the need to do Romanian deadlifts, and instead on another day I so stiff leg deadlifts. Unlike the stiff-leg deadlift vs Romanian deadlift which have a similar performance, the deadlift and RDL are much more different. Regular deadlifts aren’t going bias any particular muscle group, because of this they can be loaded much heavier. What reps do you recommend for RDL for after squat? Right now I do RDL 3x8 (maybe ill raise to 3X10?) And deadlift ill do 3x5- should it be max weight for 3 sets or increasing each set? I am doing warmup with lower weight either way for 2 sets. Stiff legged deadlifts are much more concentric, back and glute focused for me, whereas Romanian deadlifts are much more eccentric and hamstring focused for me. RDLs are less annoying to rep out and easier to get volume with. RDL vs Stiff legged deadlift Mainly I’m wondering what the key differences are and if there is any purpose doing both in the same day. Any dumbbell vs barbell movement has pros for each. Thoughts anyone? A deadlift starts with the bar on the floor and you lift it with extended arms until your hips are fully flexed and your back is straight. Doing so will put on mass on your traps, erectors, glutes and hamstrings. I enjoy Romanian deadlifts with both legs because I can move a lot more weight that way, and that just makes it more fun ;) (Edited for typo) It doesn't matter what type of deadlift it is, all that matters is the angle your lower back is to the ground and the weight in your arms. RDL is inferior to DL in this program, and if OP does not understand why this is, he should deadlift instead of trying to make programs for individual focus, goals, weaknesses. With a weight way too high you won't achieve that. I. Aug 20, 2024 · Its cousin the Romanian deadlift (RDL) has a different start and end point — but it’s still a rockstar of a pulling exercise. Both the deadlift and the RDL are valuable exercises for building a strong and muscular backside. But don't feel like you MUST deadlift. On the standard dead, he did a whole rant about how when you go down, you should be performing an RDL for most of the movement until you need to drop your hips, you can't just drop the weight to the ground Mar 10, 2024 · The quads are the one main muscle group that is recruited more in the Romanian deadlift vs. Dec 1, 2023 · But slight shifts in form and range of motion can make certain deadlift variations—like the Romanian deadlift (RDL)—better for minimizing pain and risk of injury, and maximizing time under tension on the glutes and hamstrings for more targeted gains. Although it could be due to your injury, I doubt your flexibility is that bad. This allows to benefit from the stretch reflex ("bounce"). I would also disagree that smith machine is better here, in general a barbell movement is always going to be superior to a machine as it incorporates your stabilizing muscles, lifting with a I'd urge you to post a form check. In this movement you are only bending at the waist. But everyone should hit at least 3. Your deadlift problems are very likely fixable to such an extent that the lift will become doable and tolerable at least. Most people I've seen keep there shoulder blade pinched and a slight arch in the lower back, and a slight bend in the knee. Try them as a mobility warmup. yes. Regardless it is a compound lift that will benefit a lifter it trains many of the same muscles as the deadlift save the quads. Obviously, the RDL is more specific to the deadlift. SL RDL = Single Leg Romanian Deadlift (holding kettlebells) vs GHR (eccentrics or reducing lean so i can rep it) Im currently doing an A/B split three times a week like this: A: HeSPU, Pullups, Bulgarian Split Squat B: FL variation, PL variation, SL RDL or GHR (3 sets of 3-8 reps on each exercise) Anyone have some input on this? Apr 17, 2024 · The quest for building athletic prowess often leads to the crossroads of two foundational exercises: the Romanian deadlift (RDL) and the conventional deadlift. i prefer to do rdl’s before i squat or deadlift and focus on light weight with a super slow tempo to stretch out my hams and lower back. Shame there's no Webster's dictionary for lift definitions. Stiff legged are probably just slightly better, but both can definitely work, and by far most people are not strong enough for deadlifts to be too fatigueing or dangerous Deadlifts also work the back, forearms and hamstrings as much as they work the glutes. You don’t get double the gains by doing double the workload. But RDL also kills my lower back before I can really load up the bar in order to get a good leg lift in. Using that ratio if you back squat 405, your deadlift should be about 485, so hitting a RDL of about 405 maybe more or less wouldn't be crazy. True. You need to space them out. zrfu eirrs pbxyr sljvfzb qpbr wdvhiq azsi afneveh flyni sxcpfo