What's the difference? Think all deadlifts are created equal? Think again. Here's the difference between conventional, Romanian and stiff-legged deadlifts

Muscle & Fitness/Hers, April, 2003 by Joe Wuebben

Sometimes a slight change in terminology can make a big difference. Take, for example, iced tea: If you're at a restaurant and your server brings you a Long Island iced tea instead of the plain old standby you were expecting, you're in for a big shock. Just as you should know what beverage you're ordering, you should know exactly what exercise you're doing and what muscles it targets--the results could be significant. To start, take a few minutes to learn the difference between three seemingly identical exercises all lumped under the common label deadlift. Conventional deadlift. Romanian deadlift. Stiff-legged deadlift. For Pete's sake, what's the difference? Read on and we'll tell you. Remember, it pays to be observant in small vocabulary variations, whether it's in a restaurant or in the gym.

conventional deadlift

If you're looking for an exercise that will firm up your entire lower body--hamstrings, glutes, quads, you name it--this is it. Think of the conventional deadlift as a variation of the squat, except that you use your back and shoulders for stabilization, too.

"One of the best exercises a woman can do for her lower body is the [conventional] deadlift," agrees Lori Gross, LPTA, LATC, CSCS, vice president of Human Performance Specialists Inc. in Sunrise, Florida. "Deadlifts require several large muscle groups, including your back, to work in a coordinated fashion. This exercise helps you create not only a great physique but also a functional one, good for sports that require running and jumping, as well as everyday activities like lifting a heavy box off the ground or picking up a child."

The main difference between the conventional deadlift and its stiff-legged and Romanian counterparts is that the latter two require much less, if any, involvement of the quadriceps.

To Start:

* Find an open area of at least 4X8 feet and select a light barbell.

* Position your feet just inside shoulder-width with your toes pointing slightly outward and the bar over your toes.

* Move into a deep squat position with your feet flat on the floor. Grasp the bar with an overhand (palms-down) grip just outside your legs, arms straight.

* Keep your back flat or arched slightly, with your shoulders back and your chest out.

Execution:

* Looking forward, take a deep breath and hold it as you pull the weight off the ground by pushing through your heels as you contract your thighs and glutes. Keep the bar close to your body and your back flat.

* Lift the bar in one fluid motion until you're standing erect, but don't lock out your knees. Exhale.

* Inhale as you slowly return the bar to the starting position and repeat.

training tips:

* "Don't let your hips 'kick up' before your shoulders start to move. They should move together as a unit," instructs Gross.

* Don't bounce the bar off the ground at the end of the lift.

* Make sure your form is strict; the last thing you want is a back injury.

* Rely on your torso muscles, not a lifting belt, for stability.

here's the difference:

The conventional deadlift is similar to the squat, only you hold the bar in front of your body with straight arms. Use this exercise for strengthening and firming your hamstrings, glutes and quads.

romanian deadlift

Let's say you're looking for an exercise to target the glutes and back of the thighs. Our advice: Go Romanian.

"The Romanian deadlift is the exercise that Olympic lifters do to develop strong hamstrings and glutes," Gross explains. "It's just like the stiff-legged deadlift, except you keep the barbell in contact with your legs throughout the lift."

Perform the Romanian version with your legs fairly straight. The biomechanics involved take stress off your lower back, making the exercise ideal for someone with lower-back problems. "When you lower the bar while it's touching your legs and your knees are straight, you have to push your hips back farther, which in turn takes stress off the lower back," remarks M & F HERS Science Editor Jim Stoppani, PhD.

here's the difference:

During the Romanian deadlift, your knees are straight and you slide the bar down your legs, pushing your hips back farther than in the stiff-legged version. Use this when you want to target the glutes and hamstrings without placing added stress on your lower back.

To Start:

* Stand upright with your feet about shoulder-width apart. Grasp a light barbell with an overhand grip.

* Keep your legs completely straight and maintain the natural curve in your lower back throughout the movement.

Execution:

* Slowly lower the bar by pushing your hips back and centering your weight over your heels, keeping the bar in contact with your legs.

* Lower the bar until it touches just below your knees and you feel a good stretch in your hamstrings.

* Lift the bar back up to the starting position by contracting your hamstrings and glutes, forcing the weight of your body down through your heels as you push your hips forward.

training tips:

* Keep the natural curve in your back throughout the exercise--don't round it.

* Focus on keeping your weight centered over your heels. If you're out on your toes, bring your hips back.