Stiff ou RDL: Qual a Diferença e Qual Fazer

Stiff-Legged Deadlift (Sleep-Legged Deadlift) or Romanian Deadlift (RDL): What's the Difference and Which One Should You Do in Your Training? I explain the real difference between the stiff-legged deadlift and the Romanian Deadlift (RDL) and why many people think they are the same when, in practice, there are important adjustments in execution and movement intention. Understanding this difference completely changes the stimulus to the hamstrings. I show that both the stiff-legged deadlift and the RDL primarily work the hamstrings and glutes, but the way the knee behaves and how you control the descent alter the biomechanics of the exercise. In the stiff-legged deadlift, the knee tends to be more extended and the focus on stretching the hamstrings is greater. In the RDL, there is slight knee flexion and more emphasis on hip control. Throughout the video, I explain how the RDL is usually more efficient for those who want balance between glutes and hamstrings with greater safety for the spine. The stiff-legged deadlift, on the other hand, requires more mobility and control, and when poorly executed can generate lumbar overload. I detail the most common mistakes, such as turning the movement into a "regular deadlift," losing spinal alignment, overdoing the load, or going down beyond your ability to maintain control. These mistakes make the exercise seem heavy, but reduce the real stimulus to the posterior chain. I also explain which one to choose depending on your goal: more focus on stretching and maximum tension of the hamstrings or more stability and overall hip control. Finally, I practically organize when to use stiff-legged deadlifts, when to use RDL (Restricted Deadlifts), and how to perform each correctly to generate more results and less risk. ⏱️ Video Chapters: 00:00 - Are stiff-legged deadlifts and RDL the same thing? 01:39 - Difference in execution between stiff-legged deadlift and RDL 03:12 - Role of the knee and hip 04:56 - Which one activates the hamstrings more? 06:28 - Mistakes that hinder the exercise 08:04 - Which one to choose in your workout 09:40 - Conclusion 🧩 In this video: Understand the difference between stiff-legged deadlift and RDL Discover which exercise to use in your workout Learn how to perform stiff-legged deadlift and RDL correctly See how to better activate the hamstrings Follow me:   / andrealbuquerque_   https://t.me/andrebiomecanica   / andrealbuquerquebiomecanica   If you want to know everything about biomechanics, remember to subscribe to the channel! Access Personal Trainer Academy: https://pos.personaltraineracademy.co... Biomechanics - What is Biomechanics?    • Biomecânica - O Que é Biomecânica   Stiff-Legged Deadlift or RDL: What's the Difference and Which One to Do?    • Stiff ou RDL: Qual a Diferença e Qual Fazer