2021年8月31日 · Is The RDL or SDL Better For Building Muscle? In my experience, both the RDL and SDL are great for building muscle on the back of the legs. But if you want to target more of the lower back, opt for the stiff leg deadlift. If you want to target the glutes, use the RDL with a wider stance and knees that are generously bent.

But what about various deadlifting variations such as Romanian deadlifts (RDL’s), American deadlifts, stiff legged deadlifts (SLDL’s), and straight leg deadlifts? How are these performed, and what are the key differences between them?

2024年4月19日 · Two popular deadlift variations that all gym goers can use to strengthen the hamstrings and glutes are the Romanian deadlift (RDL) and the stiff leg deadlift (SLDL). Although they may look like the same exercise, they have key differences.

文中會提到6種不同硬舉動作比較：傳統硬舉 VS 相撲硬舉、羅馬尼亞硬舉 VS 直腿硬舉、赤字硬舉 VS 架上硬舉，包含說明其背角、髖角和膝角的差別，發力肌群的不同。 最後還會 Bonus 說明第7種硬舉動作！

When should you use the RDL vs stiff leg deadlift in your training? This week, we released a how-to video on the Romanian deadlift (RDL) and the stiff-legged (or straight-legged) Deadlift (SLDL). Below, we will take a closer look at these lifts to highlight their similarities, differences, and how they might fit into your training program.

羅馬尼亞硬舉，簡稱「RDL」，是由羅馬尼亞舉重運動員尼古拉·弗拉德 (Nicolae Vlad) 發明的重量訓練動作。 由於該動作極具鍛鍊臀部和腿後側肌肉的功效，在健身界具有極高的聲望。 RDL 動作與傳統硬舉相似，但與傳統硬舉不同的是，RDL 動作通常只進行到膝蓋以下，而傳統硬舉則需要將重量舉過頭頂。 這使得 RDL 動作更加適合鍛鍊臀部和大腿後側的肌肉，因為這些肌肉在膝蓋以下的動作中發揮著更重要的作用。 RDL 動作可以採用槓鈴、啞鈴或壺鈴進行。 在進行 RDL 動 …

2016年9月20日 · The RDL is the solution to the problem of training the eccentric phase of the deadlift while minimizing risk of injury to the lower back. The RDL and SLDL target the same primary muscles, the glute (butt), hamstrings (back of thigh) and the lower back (additional work is done by the upper back and gripping muscles).

2022年11月9日 · A RDL activates more of the gluteal and hamstring muscles when compared with the SLDL. The SLDL, on the other hand, engages more of the glutes and the lower back, and the spinal erector muscles which increase back strength.

2023年10月9日 · Which Is Better SDL or RDL? RDL is going to be a better more applicable approach to building the posterior muscles. The stiff leg deadlift is going to train the posterior chain too.

The stiff-leg deadlift (SLDL) and Romanian deadlift (RDL), are two such examples. Both exercises can be done using either a barbell, dumbbell or kettlebells. Stiff-leg deadlifts and Romanian deadlifts are also effective exercises for targeting the posterior chain, including the hamstrings, glutes, and lower back.