Difference Between SLDL and RDL

The difference between RDL (Romanian Dead Lift) and SLDL (Stiff Legged Dead Lift), Lot's of people discuss about the difference between these two exercises – The stiff legged dead lift and the romanian dead lift. Mark Rippetoe is the acknowledged expert on strength training, many people still disagree with his definitions of these two exercises. Here are the main point of RDL and SLDL exercise explained by Mark Rippetoe:

Romanian Dead Lift (Isolation exercise)

RDL - Romanian Dead Lift Exercise

• starting position is from the hang position, not with the bar on the floor
• keep knees straight but not locked
• double overhand grip
• back remains in neutral position
• set is one fluid motion without bar ever resting on ground between reps

Stiff Legged Dead Lift (compound exercise)

SLDL - Stiff Legged Dead Lift Exercise

• starting position is bar on the floor
• knees bent at bottom, straightened at top
• double overhand grip
• back remains in neutral position
• each rep starts again with bar resting on ground
• bar does not touch legs till its higher than the knees

Some people have different opinion and describe the RDL as also starting from the hang rather than with the bar on the floor.  Many folks do not keep the back in the neutral position in the SLDL but roll the back over like a hissing cat to allow the bar to go lower. Some people to the RDL with the knees bent rather than straight which really blurs the line between the SLDL and the RDL. So, what's your favorite exercise? SLDL or RDL?

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