The most important concept to understand is that these three deadlift variations have different purposes: Euqinom. With stiff-leg deadlifts, you lean forward without moving your hips to the rear. In other words, the RDL is a semi-stiff-legged deadlift (SSDL) since the knees are slightly bent! The biceps femoris long head, biceps femoris short head, semimembranosus and semitendinosus are the four muscles located on the back of the thighs that are collectively referred to as … SLD vs. RDL. As such, the RDL focuses on the eccentric part of the exercises while the stiff leg focuses on the concentric. Having previously examined proper technique for the Clean Style Deadlift, I want to look at two related (and often confused) movement that are somewhat related to the deadlift.Those two movements are the Romanian Deadlift (RDL) and the Stiff-legged deadlift (SLDL). This lift is performed in a similar manner to the stiff-legged deadlift, but there are differences. The stiff leg deadlift starts from the floor. The average stiff leg deadlift entered by men on Strength Level is heavier than the average single leg romanian deadlift. That can lead to greater medial calf strength. They involve the hamstrings and glutes more than a conventional deadlift, and they put less strain on your lower back. The professional fitness resource website RxDx offers no tangible distinction between the two. Stiff Leg Deadlift. Confused yet? The real difference between the RDL and SSDL is … Hamstring Curl Vs. Romanian Deadlifts for the Upper & Lower Hamstrings. There is a lot of misinterpretation of the weight training terms used by strength and conditioning coaches. Romanian Deadlift vs. Stiff-Legged Deadlift. The average romanian deadlift entered by women on Strength Level is less heavy than the average stiff leg deadlift. 3.Deadlifts target the soleus and the quads while Romanian deadlifts improve the flexibility of the hamstrings and glutes. The straight-leg or stiff-legged deadlift is not only the most useless exercise in existence, it's also one of the most counterproductive things you could do. But there is one big difference between the two – the stiff leg deadlift requires a minimal bend in the knees (straight but not locked legs are ideal), and it also implies that the bend of the knees should not change throughout the movement. Some articles I have read say these terms are interchangeable for the same exercise, whereas others state there is a difference. Anyhow, rumor has it that the most you can achieve with a Romanian is a semi-stiff condition anyway, which is at least true in the weight lifting world! However, there is no mystery that many athletes can have carryover to both lifts when performing only the good morning or only the Romanian deadlift. Since the Romanian Deadlift involves both the knee and hip joint, it is a compound exercise. Is there any difference between a stiff legged deadlift and a Romanian deadlift? In the Straight Back Stiff Legged Deadlift, the knees remain fixed (though not locked) during the exercise. 2.Regular deadlifts include the bending of the knees while Romanian deadlifts are more like stiff-legged lifting. Both will train the same muscle groups and will have similar benefits. Stiff Legged Deadlift or Straight Leg Deadlift (SLDL) Dean September 20, 2016. The Romanian Deadlift and Stiff (or Straight) Legged Deadlift are two movements that look nearly identical, yet each has its own unique benefits and disadvantages. The stiff leg deadlift is a variation of the deadlift and an exercise used primarily to target the muscles of the hamstrings.. The Romanian Deadlift allows flexing of the knees during the down phase (descent) and extension of them during the up phase (ascent). 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