RDL vs SDL [Forum Archive]

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RDL vs SDL

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Posted by: Soul of Sol

Ok, I have been doing SDLs for a while and realized I was doing them wrong. So I did a search for both "Teh Google" and realized I can't tell the differance between the two.
I started watching videos
by this dude. Under one of the comments someone explained RDLs perfectly, never lose the arch in your lower back. I tried this and totally felt the life in my hams.

So my basic question is...what the hell is the differance between SDL/RDL?

Posted by: P-funk

the differences are very slight. the SLDLs are done with straight legs, the RDLs have a slight bend in the knee.

Traditionally SLDLs were done standing on a platform, straight legs and with a round back.

Posted by: DOMS

Quote:

Originally Posted by P-funk

the differences are very slight. the SLDLs are done with straight legs, the RDLs have a slight bend in the knee.

Traditionally SLDLs were done standing on a platform, straight legs and with a round back.

That doesn't sound too safe.

Posted by: shiznit2169

I don't know if anybody noticed but he said SDL so i thought he means Sumo Deadlift?

Posted by: Squaggleboggin

Quote:

Originally Posted by shiznit2169

I don't know if anybody noticed but he said SDL so i thought he means Sumo Deadlift?

I simply read it as SLDL. I don't think he'd have a hard time deciphering between the sumo and RDL.

I use SLDL and RDL interchangeably at times, but in my Journal and whatnot I have the proper terminology of RDL (or at least I've had it since I was corrected). It shouldn't make a big difference in most contexts though IMO.

About round-back lifting: I know that some people actually train it. Strongman competitors do, for one. Such events as lifting the boulders onto platforms of varying heights and whatnot require a round back to perform due to the nature of the object. I imagine they'd do some type of training with a round back in the form of lifting weights and in the form of lifting awkward objects as well. However, it seems like lifting the objects would be safer for some reason. Maybe because they're braced against the body or something.

Posted by: P-funk

Quote:

Originally Posted by DOMS

That doesn't sound too safe.

it isn't!

Posted by: fufu

Some people believe that on RDL's you keep a divide between the leg and the bar and on SLDL's you keep the bar close/touching the body.

My own personal believe is that on RDL's you stand a bit wider(not sumo) and really push your hips and and have a crack in the knees.

and on SLDL's you have only the slightest bending of the knees and keep a closer stance and concentrate on the bar's depth rather than pushing the hips back.

I think both should have the bar close to the body.

Posted by: Squaggleboggin

Quote:

Originally Posted by fufu

I think both should have the bar close to the body.

I don't see why not. It would improve leverage and probably equate to a lot less unnecessary stress on the body, wouldn't it?

Posted by: fufu

Quote:

Originally Posted by Squaggleboggin

I don't see why not. It would improve leverage and probably equate to a lot less unnecessary stress on the body, wouldn't it?

Yep, the farther the bar travels from the body, the more the torque increases on the lumbar putting it in a more vunerable position.

There may be a benefit from doing an RDL having the bar drift from the body. Even if that is the case, submaximal weight should be used to be safe.

Posted by: AKIRA

Uhhhhh.....

SLDL = Stiff Legged Deadlift
SLDL = Straight Legged Deadlift

You guys really gotta think about this shit. And so do I.

Posted by: KarlW

Quote:

Originally Posted by AKIRA

Uhhhhh.....

SLDL = Stiff Legged Deadlift
SLDL = Straight Legged Deadlift

You guys really gotta think about this shit. And so do I.

me too.

I always called SLDL "Stiff Legged Deadlift" which are really RDL's. I knew there was also "Straight Legged Deadlift" but never do them so never had to abbreviate it.

What exactly is the point of Straight Legged Deadlift's? Seems to me that RDL's target the hammies AND lumber much more effectively and safely.

Posted by: Squaggleboggin

Quote:

Originally Posted by AKIRA

Uhhhhh.....

SLDL = Stiff Legged Deadlift
SLDL = Straight Legged Deadlift

You guys really gotta think about this shit. And so do I.

SLDL = stiff-legged deadlift almost whenever it's used on this board. I don't think anyone here would do it with straight legs. You risk hyperextension of the knees for one thing, which is certainly not good. Assume SLDL is stiff-legged deadlift and that it can be used interchangeably with RDL in most cases. Usually people are referring to the same exercise but just call it different things.

Posted by: Soul of Sol

OK, thanks for the clarification on the diff between the two. Another question, if you keep the bar close to the body, how do you maintain the arch in the lower lumbar region? If I keep the arch, I really feel the exercise in my hammies. But if I attempt to keep the bar close to my body, my back always becomes rounded and I don't feel it in the hammies as much. Does height have anything to do with it?

So many questions, so little time to kill all the people on my list....

Posted by: Squaggleboggin

Quote:

Originally Posted by Soul of Sol

OK, thanks for the clarification on the diff between the two. Another question, if you keep the bar close to the body, how do you maintain the arch in the lower lumbar region? If I keep the arch, I really feel the exercise in my hammies. But if I attempt to keep the bar close to my body, my back always becomes rounded and I don't feel it in the hammies as much. Does height have anything to do with it?

So many questions, so little time to kill all the people on my list....

It's probably just a flexibility issue. Try doing some static stretches (though not before lifting) often enough to increase your flexibility in the hammies and anything else that may be tight. See if that helps.

It definitely could be due to a body that's not designed for such an exercise, though. That doesn't mean you can't do it - just that you'll have to work a little harder to prepare for it.

Posted by: KarlW

Quote:

Originally Posted by Soul of Sol

May have to do with flexibility in the hammies and glutes. Gotta stick your ass way out there.

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