Beginners Guide to the Deadlift: Romanian vs Stiff Leg
When you hear someone say they do "deadlifts" that can mean a lot of things. There are different variations, each done for a different reason with differing technique. James Grage goes over two popular versions in this detailed tutorial, where we explore the nuances between the Stiff Leg Deadlift (SLDL) and the Romanian Deadlift (RDL).
James breaks down each variation step-by-step, highlighting the subtle yet crucial differences in form and execution. Whether your goal is simply strength building, or targeting muscle growth (bodybuilding) understanding these variations is key. Learn how to choose the right deadlift for your fitness journey, backed by expert insights and technique-focused guidance.
Remember, mastering the basics is the foundation of any successful workout program.
Chapters:
0:00 - Introduction to Deadlift Variants
1:15 - Stiff Legged Deadlift Technique
2:30 - Engaging the Posterior Chain
3:45 - Executing the Stiff Legged Deadlift
5:00 - Movement and Muscle Engagement
6:15 - Demonstrating the Romanian Deadlift
7:30 - Key Differences: Stiff Legged vs. Romanian
8:45 - Hyperextension Machine Technique
10:00 - Focusing on Hamstrings and Low Back
11:15 - Stiff Legged Deadlift: Pros and Cons
12:30 - Personal Preference and Final Thoughts
13:45 - Preview of the Next Deadlift Comparison
Пікірлер: 42
I would appreciate a whole beginner’s guide to lifting series and I would politely ask for a basic split squat tutorial. Thank you very much
@jackoo99295
6 ай бұрын
I second this
@housinauthority5258
6 ай бұрын
He begins the video saying there are many videos already out there on YT.
@Daniel.Servantez1733
6 ай бұрын
@@housinauthority5258 no one can stand people like you!
@JamesGrage
6 ай бұрын
Awesome. Sounds good. I'm leaning toward doing a whole "beginners guide" series. Any ideas for a name?
@CarribeanDreamer163
6 ай бұрын
@@JamesGrage are you kidding or is this really true? If so, I will get on knees and thank you personally! I would really appreciate a beginners guide and I would love to see when you make the guide as long winded and in depth as the failproof course with in depth educational videos etc.
Great video, James. It’ll be awesome. If you did a comparison of all these exercises using bands, but using your current guidance.
@JamesGrage
6 ай бұрын
That would be a great video. I'll probably do that for the Undersun Fitness channel.
I wish I’d had these explainations YEARS ago! But grateful for them now. 🙏
@JamesGrage
5 ай бұрын
👊💥
more beginner content please
@JamesGrage
6 ай бұрын
You got it!
please add video of trap bar deadlift as well as for me it is the safest in terms of pressure on spine, love the great work you do buddy
@JamesGrage
6 ай бұрын
You got it!
Good instructions!
@JamesGrage
6 ай бұрын
Appreciate it my friend
Often I don't know what I want you to demonstrate ... until you do. I started watching your videos in late 2018 and when a new one comes out, I look forward to watching it when I can give it my full attention. Tonight's video didn't disappoint. The video on the 'regular dead lift' should be a great insight as well.
@JamesGrage
6 ай бұрын
Thank you my friend! I appreciate the support through the years
Love the shirt brother!
@JamesGrage
6 ай бұрын
Appreciate it brother!
I have a beginner question that I am quite serious about. It's probably my number one struggle in the gym: what's the "fun" part of lifting weights? I haven't gotten past the "I don't mind it" phase but I can't imagine actually having fun doing it. Is it seeing the improvement? Kind of a "look at what my body can do"? Absolutely love your videos by the way!
@JamesGrage
6 ай бұрын
Hey my friend! Great question. I think the answer is obviously going to vary from person to person but I can share with you what I enjoy about it... To get results in the gym you're forcing adaptation by pushing your body to do more than it is used to doing. This is uncomfortable, which is why a lot of people don't enjoy it. Most of us seek out comfort, not the opposite. Now, we all know that if we want to grow (physically, mentally, spiritually) we need to push ourselves out of our comfort zone. In other words, learning how to make ourselves do something that we know that we should do but don't necessarily want to do it. If you think of it that way, it's learning a form of self-mastery. When I go into the gym and push myself, and feel that burn in the muscle, or that exhaustion, I've come to associate that with positive results or change, so I seek out that feeling instead of wanting to avoid it.
@KonstantinZander
6 ай бұрын
@@JamesGrage one hell of an answer! Cheers
That's why I prefer glute-ham raises instead of hyper extensions or even reverse hypers over back extensions. I think Romanian dls are better than stiff legged and standard dls too
@JamesGrage
6 ай бұрын
Yeah it definitely comes down to personal goals and preferences. I'm with you - I don't enjoy regular deadlifts or SLDL's but I've always incorporated the Romanian in my training for hamstring/glute dev
What happened to the resistance bands?
Did you decide against making a Train Like Mike Mentzer video series?
@JamesGrage
6 ай бұрын
Yes and no. I'm still going to do some content around it discussing pros/cons/tips for those that want to try, but probably not going to do a 4-8 week series out of it.
Where can we get the t-shirt????
@JamesGrage
6 ай бұрын
I believe the name of the company is "Combat Iron"
I am from Romania😊
@JamesGrage
6 ай бұрын
Good to meet you my friend
@radudebu5551
6 ай бұрын
@@JamesGrage for the last 2 years I train only with bands....they are the best
Nice shirt, dude!
@JamesGrage
6 ай бұрын
Appreciate it my friend!
T-shirt is dope.
@JamesGrage
6 ай бұрын
Thanks brother. I believe the brand is called "Combat Iron"