Romanian & Conventional Deadlifts: Explained
Benefits of Each and How to Do Them
Romanian and conventional deadlifts are both effective exercises that can help you build strength and power. However, there are some key differences between the two exercises that make them more or less effective for different purposes.
Romanian Deadlifts
Romanian deadlifts are performed by standing with your feet hip-width apart and your knees slightly bent. The bar should be held in front of your shins, with your hands shoulder-width apart. From here, you will lower the bar by hinging at your hips, keeping your back straight. Continue lowering the bar until it reaches just below your knees. Then, reverse the motion and return to the starting position.
Romanian deadlifts primarily target the hamstrings and glutes. They are also a good exercise for developing core strength and flexibility.
Conventional Deadlifts
Conventional deadlifts are performed by standing with your feet hip-width apart and your knees slightly bent. The bar should be held in front of your shins, with your hands shoulder-width apart. From here, you will lower the bar by hinging at your hips, keeping your back straight. Continue lowering the bar until it reaches the ground. Then, reverse the motion and return to the starting position.
Conventional deadlifts are a full-body exercise that targets the hamstrings, glutes, quadriceps, and back. They are also a good exercise for developing core strength and grip strength.
Which Exercise Is Right for You?
The best exercise for you depends on your fitness goals and individual needs. If you are new to weightlifting, Romanian deadlifts may be a better option as they are easier to learn and put less stress on your lower back. If you are looking to build overall strength and power, conventional deadlifts may be a better choice.
No matter which exercise you choose, it is important to learn proper form to avoid injury. If you are unsure how to perform either exercise, consult with a certified personal trainer.
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