Deadlift vs. SLDLs

[the_general64]

Are there better reasons to do one or the other in your routine? Or should you alternate between the two?

 

[danzik17]

They're all called deadlift, but they really are different movements. From my experience, SLDL puts more emphasis on the lower back, regular deadlifts put more on the quads, and RDL puts more on the hamstrings.

I personally prefer RDL since my quads get plenty of work from squats. I do know that you should not use as much weight as normal when doing SLDL.

 

[Gazhole]

Both have their place, both are good movements.

 

[jondy]

Possibly do deadlifts (either from the floor or the rack) on your back day and stiff leg dealifts on the day you do hamstrings. If done properly stiff legs are great for building up the hamstrings.

 

[Pound for Pound]

Can someone elaborate on the difference between the two? I hear them used interchangeably.

I do SLDLs/RDLs on leg day.

I do them with a slight bend in the knee and a fairly flat back.

 

[danzik17]

Not doing Straight Leg Deadlifts then if you have a bent knee

SLDL focuses more on the lower back rather than the legs - I personally really don't like directly working my lower back like that. Probably because I'm not 100% confident on my deadlift forms.

RDLs are great for working the hamstrings. Just bend until you feel the tension in your hams. You really don't need a lot of weight for them, in fact I get better progress going lighter. I dropped from doing 155lb RDL to 135LB RDL and I can feel it far more in the target muscles.