Romanian deadlifts (RDLs) and good mornings are both excellent exercises for strengthening the posterior chain, which includes the hamstrings, glutes, and lower back. However, there are some key differences between the two exercises.
Barbell Placement
The most obvious difference between RDLs and good mornings is the placement of the barbell. In RDLs, the barbell is held in the hands, with the arms extended straight down. This places the weight closer to the body’s center of gravity, which makes the exercise more challenging for the hamstrings and glutes.
In good mornings, the barbell is placed on the upper back, similar to where you would place it for a back squat. This places the weight further from the body’s center of gravity, which makes the exercise more challenging for the lower back.
Range of Motion
RDLs are typically performed with a slightly shorter range of motion than good mornings. This is because the barbell is held in the hands, which can limit the depth of the descent.
Good mornings can be performed with a slightly deeper range of motion. This is because the barbell is placed on the upper back, which allows for more freedom of movement.
Muscular Emphasis
RDLs place a greater emphasis on the hamstrings and glutes than good mornings. This is because the barbell is held in the hands, which forces the hamstrings and glutes to work harder to stabilize the weight.
Good mornings place a greater emphasis on the lower back than RDLs. This is because the barbell is placed on the upper back, which forces the lower back to work harder to maintain spinal extension.
Which Exercise is Right for You?
The best exercise for you will depend on your individual goals and preferences. If you are looking to target the hamstrings and glutes, RDLs are a good choice. If you are looking to target the lower back, good mornings are a good choice.
Here is a table summarizing the key differences between RDLs and good mornings:
| Feature | RDLs | Good Mornings |
|---|---|---|
| Barbell placement | Hands | Upper back |
| Range of motion | Slightly shorter | Slightly deeper |
| Muscular emphasis | Hamstrings, glutes | Lower back |
Tips for Performing RDLs and Good Mornings
- Keep your back straight and your core engaged throughout the entire movement.
- Do not bend your knees.
- Lower the weight until you feel a stretch in your hamstrings and glutes.
- Drive back up to the starting position with your hamstrings and glutes.
Conclusion
RDLs and good mornings are both excellent exercises for strengthening the posterior chain. The best exercise for you will depend on your individual goals and preferences.
I hope this blog post has helped to clarify the difference between RDLs and good mornings. If you have any questions, please feel free to leave a comment below.