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Thread: Romanian DL's, aka Keystone DL's

  1. #1
    En botella whey! Max-Mex's Avatar
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    Romanian DL's, aka Keystone DL's

    Anyone have opinions of this lift? I usually do SLDL's myself but I think this might work better for my hams. Also, it seems the RDL's are easier on lower back.
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  2. #2
    Strongman PowerBuilder bob2624's Avatar
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    they are easier on the lower back and work your hams really well... if that's what you are looking for, go for em.
    hmmmmmmm... will i ever be big enough?

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  3. #3
    Trying to figure this out JohnCollins's Avatar
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    My understanding (which could be off base) of the diff between them is with romanian dls you keep your back rigid and your knees locked, and you keep the barbell pretty much against your body and don't let it swing away from you. That's what makes it easier on your back.

    With SLDLs as you lean forward, the barbell just hangs where it will due to gravity, so the leverage relative to your back is greater. I like the RDLs. I don't do the SLDLs and my back is fine and I can really feel it in my hams/glutes.
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  4. #4
    Party of "No." Tryska's Avatar
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    i'm planning on switching up to RDLs actually. as the weight on my SLDL has gone up, my back's been coming into player more than my hammies, and i do them for hammies and glutes, and not necessarily low back.
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  5. #5
    bone crusher
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    hmm well look like i have been doing these all along

  6. #6
    Think Tank TMan's Avatar
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    Originally posted by JohnCollins
    My understanding (which could be off base) of the diff between them is with romanian dls you keep your back rigid and your knees locked, and you keep the barbell pretty much against your body and don't let it swing away from you. That's what makes it easier on your back.
    You bend the knees slightly for the RDL. You never want to keep the knees locked when doing RDLs or SLDLs. Puts too much stress on the knees.

    Here's a good explanation of RDLs: http://www.olympus.net/personal/cablebar/RL.htm

  7. #7
    En botella whey! Max-Mex's Avatar
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    Thanks for the link TMan. I tried them today and I felt it more in my hams. The tension was pretty amazing.
    Burritos are the bomb for bulking!
    My Food Journal


    PB's&Goals

    Deadlift: PR 1@440, Goal 1@450
    Squat: PR 1@375, Goal 1@400
    Bench: PR 2@275, Goal 1@300

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