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Old 05-06-2009, 05:01 PM   #1
Emily Mattes
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Default RDL or Straight-legged deadlfit for posterior chain?

Would the Romanian deadlift (as defined here) or the straight/stiff-legged deadlift (as defined here) be better for posterior chain development?

I prefer whichever exercise uses the erector spinae as little as possible. I have reason to believe that my deadlift form problems come from a weak posterior chain and an overdeveloped erector spinae, which results in me "backing" the deadlift.
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Old 05-06-2009, 05:39 PM   #2
Allen Yeh
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If looking at these 2 options I would opt with the RDL.

Lyle McDonald had a good write up comparing the 2 not that long ago.
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Old 05-06-2009, 06:02 PM   #3
Emily Mattes
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I do a different type of SLDL than the one Lyle mentions--mine is like the one in the video I linked, only I touch the plates to the floor. Back is kept straight, spinal erectors locked in a lumbar curve (as they would be with an RDL), and rather than allowing the back to round in order to touch the floor I push my hips back thus achieving a stretch.
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Old 05-06-2009, 08:18 PM   #4
Dave Van Skike
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Quote:
Originally Posted by Emily Mattes View Post
I have reason to believe that my deadlift form problems come from a weak posterior chain and an overdeveloped erector spinae, which results in me "backing" the deadlift.

in the history of the world...this has never happened. it's like the concept of "quad dominant"....bike racers and speed skaters are quad dominant....which is another way of saying, weak hamstrings.

if you're biased towards lifting with your back there's a number of things that might be going on,

maybe you have long legs, long arms and a short back..congrats, you're made to pull,

could be you have weak hamstrings and just as likely,

you have weak quads and lower leg, (calf and anterior compartment).

luckily the prescription probably the same, RDL's and front squats.

almost nobody does stiff legs correctly.RDL's reinforce good lifting whereas stiff legs are a bit hard to translate.
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Old 05-06-2009, 10:19 PM   #5
Blair Lowe
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I say the stiff leg not the straight leg DL. Some knee bend and try to keep the knee at the same angle throughout by pushing the butt back.

Based on those videos, the RDL would be easier to learn/do/teach. Simpler movement.
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