Daily Mobility Exercises by Dr. Kelly Starrett Forums General BASL: Difference between Conventional, Romanian , Stiff-Legs-Deadlift

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    • #70811

      Hey Supples,

      today i read an article from Bret Contreras where he described several types of deadlift variations :


      When i compare the cues to the deadlift instructions of Kellys BASL, then they all seem to be very similar.

      E.g. Romanian DL:
      -for the descent you want to sit the hips back allowing the torso to drop down
      -The knees will bend slightly but the shins remain vertical throughout
      -Keep the chest up and the shoulders back.

      Stiff – Leg- DL :
      -bend over while trying to keep tension on the hamstrings.
      -The knees will bend, the shins will stay vertical, your hips will sit back, and you will try to keep the hamstrings as stiff as possible throughout the movement.
      -With this variation, you can descend all the way to the floor or stop just short of the floor

      To me, in BASL it sound as if there is only “one” correct version of doing dealifts.

      What is Kelly’s opinion of these variations? Does he also distinguish or use these variations in his training?

      thanks in advance.


    • #74194

      There are deadlifts and variations of the deadlift.
      For the DL there as with any skill there are technique standards.
      Variations of the deadlift are use as accessory lifts in power lifting, Olympic lifting, and other skills.
      Which type of deadlift you use will depend on your programming, goals, objective for the particular workout.
      Variations of the deadlift are used to challenge position, and hit specific training objectives.

    • #74213


      To answer your question – I’m sure Kelly knows the differences between the lifts and uses them appropriately depending on the training goals. The issue you’re bringing up is in regards to the text explanation – which I agree is not very good. The text doesn’t explicitly differentiate (for the novice) between movement, goal and skill characteristics between each of the variations.

      I hope that future versions of the book address this point.

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