Dead lift confusion

[Newbie]

What is the difference between the "Dead Lift" and the "Romainian Dead Lift"? Other than starting position on the first rep., it appears to the be the same exercise to me. Other starting the first rep with the weight on the ground in one exercise and starting the wieght in the finished position for the other, aren't the movements and execution of the exercise the same? What am I missing/doing wrong? And why are there 2 dead lift exercises in Workout B of FL I? I just feel like I'm doing the same exercise twice in the same workout.

[Lisa~]

A conventional deadlift has more knee bend and lower hips in the down position, and involves more midback in the pull.

A RDL keeps the knees at a slight bend throughout the movement, putting more emphasis on the glutes and less in the back during the pull. RDLs usually don't go all the way to the floor on each rep.

Here's a pretty good looking conventional dead (not the best [I'd want him to have his shoulders over the bar more in his start position], but it gets the idea across): conventional deadlift

Here's a Romanian Deadlift that looks pretty good: RDL

Does that help?

Lisa~

[Lisa~]

Craig has a discussion of several different types of deadlifts, although there is no picture of a Romanian Deadlift.

The Deadlift: 1 Exercise, 18 Variations

[Newbie]

Lisa,

Thank you. The different photos and Craig's extended descriptions were very helpful. My technique on the RDLs was off. I think you (and Craig) answered my question. I'm ready to try them again now.

I'm not knocking Lou's description of the exercise. But the first time I tried it, I felt a twinge in my lower back and not in a good way. So, I figured I was doing something wrong. I've had back spasms in the past and don't want to go down that road again. That's one of the reasons I picked up NROL.

Anyway, thanks again. I think I have good idea of what I was doing wrong and how to do them right now. Appreciate your help.

[Lisa~]

You're welcome. I'd love to hear how the exercise feels to you next time you try them. You should always be concerned about the health of your back.

The exercises with the greatest potential benefit are often the exercises with the greatest potential for injury. Good form is essential.

Lisa