Deadlift Variations Explained: Conventional vs Stiff-Leg vs Romanian vs Sumo

Deadlift Variations Explained: Conventional vs Stiff-Leg vs Romanian vs Sumo

The deadlift is one of the most effective strength exercises in the world, but not all deadlifts are the same. Different variations change how your muscles work, how the movement feels, and what kind of results you can expect.

Today, we’ll break down four of the most common and useful deadlift variations:

• Conventional Deadlift

• Stiff-Leg Deadlift

• Romanian Deadlift (RDL)

• Sumo Deadlift

1. Conventional Deadlift

What it is

The classic deadlift performed with a hip-width stance and hands outside the knees.

Movement Standard

• Feet hip-width apart

• Barbell starts close to the shins

• Lower hips, keep chest up

• Push the floor away and stand tall

• Lower the bar with control while keeping a neutral spine

Primary Muscles Worked

• Glutes

• Hamstrings

• Spinal erectors

• Traps

• Lats

• Core

• Forearms (grip)

Training Purpose

• Builds total-body strength

• Great for athletes, powerlifters, and general strength training

• Allows the heaviest loads of all variations

Conventional deadlifts are the best choice when the goal is maximum strength and total body development.

2. Stiff-Leg Deadlift

What it is

A deadlift where the knees stay almost straight, placing more load on the hamstrings and lower back.

Movement Standard

• Knees barely bend (but not locked)

• Hinge deeply at the hips

• Bar travels close to the legs

• Lift using hamstrings and glutes, not lower back

Primary Muscles Worked

• Hamstrings (main)

• Glutes

• Spinal erectors

Training Purpose

• Develops hamstring strength and posterior chain stability

• Teaches proper hip hinging

Because the knees hardly bend, the stiff-leg deadlift loads the hamstrings and lower back more directly than any other deadlift variation.

3. Romanian Deadlift (RDL)

What it is

Often confused with stiff-leg deadlifts, the RDL allows a slight knee bend but keeps tension on the hamstrings throughout the movement.

Movement Standard

• Slight knee bend (fixed throughout the lift)

• Push hips back while maintaining a flat back

• Stop when hips cannot travel further without back rounding

• Bar stays close to the legs

• Stand up by driving hips forward

Primary Muscles Worked

• Hamstrings (primary)

• Glutes

• Spinal erectors

Training Purpose

• Ideal for building posterior chain strength and hypertrophy

• Excellent for improving lockout strength in conventional deadlifts

Compared to stiff-leg deadlifts, the RDL feels smoother and safer because it reduces lower-back stress while increasing hamstring tension.

4. Sumo Deadlift

What it is

A wide-stance deadlift with feet flared out and hands placed between the knees.

Movement Standard

• Feet wide, toes turned out

• Shins vertical at the start

• Grip the bar with hands inside the legs

• Push knees out and drive through the floor

• Keep torso upright and lock out at the top

Primary Muscles Worked

• Glutes (major focus)

• Adductors (inner thighs)

• Quadriceps

• Hamstrings

• Lower back (less stress compared to conventional)

Training Purpose

• Shortens the range of motion

• Makes the lift more upright (less lower-back strain)

• Often allows stronger lockout for some lifters

Sumo deadlifts are popular among powerlifters and lifters with limited hip or lower-back mobility.

How They Compare

Which Should You Choose?

If your goal is…

Maximum full-body strength:
→ Conventional Deadlift

Hamstring dominance & posterior chain development:
→ Stiff-Leg Deadlift or Romanian Deadlift

Safer deadlifting with less lower-back stress:
→ Sumo Deadlift

Better deadlift lockout strength:
→ Romanian Deadlift

Final Thoughts

There is no “one best” deadlift—each has its own purpose. The smartest approach is to:

• Train the variation that matches your goal

• Rotate variations to prevent plateau

• Master hip hinging before adding heavy load

Whether you’re training for strength, size, athletic performance, or health, including different deadlift styles keeps your training balanced and effective.