{"id":21014,"date":"2022-10-20T09:00:42","date_gmt":"2022-10-20T08:00:42","guid":{"rendered":"https:\/\/www.bulk.com\/uk\/the-core\/?p=21014"},"modified":"2026-05-07T11:17:06","modified_gmt":"2026-05-07T10:17:06","slug":"romanian-deadlift-vs-deadlift","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/uk\/the-core\/romanian-deadlift-vs-deadlift\/","title":{"rendered":"Romanian Deadlift vs Deadlift: What&#8217;s the difference?"},"content":{"rendered":"<p><span style=\"font-weight: 400\">There are no shortages of deadlift variations. From stiff-leg to paused, sumo to conventional, the list is exhaustive. Each of them serves a different purpose. The Romanian deadlift has seen a growth in popularity, appearing on a variety of programmes with both muscle growth and strength in mind. But how does it differ from a traditional deadlift? Find out here. It&#8217;s Romanian deadlift vs deadlift.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Before we go into more detail on each of the lifts, here is a quick summary of the key differences between a Romanian deadlift and a deadlift.<\/span><\/p>\n<h2><b>Difference between a Romanian deadlift vs deadlift<\/b><\/h2>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">RDLs are essentially conventional deadlifts done in reverse, without the bar or plates touching the floor.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Deadlifts tend to have a heavier load and incorporate more of the quadricep muscles in the bottom portion of the lift. This is because you are encouraged to bend the knees and explode upwards.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">RDLs are an accessory for the deadlift.<\/span><\/li>\n<\/ul>\n<h2><b>What is a Romanian deadlift?<\/b><\/h2>\n<p><span style=\"font-weight: 400\">The Romanian deadlift (RDL) is a barbell lift used to develop the strength of the posterior chain muscles, including the erector spinae, gluteus maximus, hamstrings and adductors. When done correctly, the RDL is an effective exercise that helps strengthen both the core and the lower body with one move.\u00a0<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-21071 \" src=\"https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2022\/10\/3110-How-to-Increase-your-Deadlift-533x355.jpg\" alt=\"romanian deadlift vs deadlift\" width=\"754\" height=\"502\" srcset=\"https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2022\/10\/3110-How-to-Increase-your-Deadlift-533x355.jpg 533w, https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2022\/10\/3110-How-to-Increase-your-Deadlift-1012x674.jpg 1012w, https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2022\/10\/3110-How-to-Increase-your-Deadlift-768x512.jpg 768w, https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2022\/10\/3110-How-to-Increase-your-Deadlift-640x427.jpg 640w, https:\/\/www.bulk.com\/uk\/the-core\/wp-content\/uploads\/2022\/10\/3110-How-to-Increase-your-Deadlift.jpg 1200w\" sizes=\"auto, (max-width: 754px) 100vw, 754px\" \/><\/p>\n<h2><b>How to do a Romanian deadlift<\/b><\/h2>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Load the bar up.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Stand with a roughly shoulder-width stance with your feet pointed out (about 10 degrees).<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Grip the bar with your arms just inside the width of your legs. <\/span>If the load is heavy, you may want to use <strong><a href=\"https:\/\/www.bulk.com\/uk\/products\/lifting-straps\/bace-lstr-blac-ones\" target=\"_blank\" rel=\"noopener\">Lifting Straps<\/a><\/strong>.<\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ensure the bar is directly over the middle of your foot &#8211; it should stay there for the entirety of the vertical lift.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Before initiating the negative lift, brace by lifting your chest and stomach up. This will help get your spine in the optimal position. Maintain this spinal position throughout the lift.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Begin the negative by pushing your hips back. Visualising pushing your hips back is better than \u2018lowering the bar\u2019 because it helps keep your body in the ideal position.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">During the negative, keep your shins vertical.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">A slight bend in the knees is a good thing, but be careful not to overdo it. You don&#8217;t want your knees to travel forward like they would in a squat.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Only lower the bae to the point where you can maximally set your hips back. This is to avoid your lower back moving position &#8211; either go around or forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The bar should reach just below knee-level, or mid-shin. The plates should not be hitting the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Once you maximise your range of motion, reverse the motion by pushing your hips forward and lifting your chest up.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">The bar should finish in your natural lock-out position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Repeat the rep.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">If you&#8217;re using the RDL as a deadlift accessory, it&#8217;s a good idea to be more aggressive with the reverse motion, pushing your hips forward and clenching the glutes at the top.<\/span><\/li>\n<\/ul>\n<h2><b>What do Romanian deadlifts work?<\/b><\/h2>\n<p><span style=\"font-weight: 400\">RDLs develop the strength of the posterior chain muscles, including the erector spinae, glutes, hamstrings and adductors. It will also train the core. The RDL is an excellent accessory movement used to strengthen a lifter&#8217;s traditional deadlift.<\/span><\/p>\n<p><span style=\"font-weight: 400\"><div class=\"product-list\"><h4>Related Products<\/h4><div class=\"products\"><div class=\"border-bottom m-bottom p-bottom\">\n                        <a class=\"product_img\" href=\"https:\/\/www.bulk.com\/uk\/products\/lifting-straps\/bace-lstr-blac-ones\" title=\"Lifting Straps\">\n                            <img decoding=\"async\" width=\"230\" title=\"Lifting Straps\" src=\"https:\/\/www.bulk.com\/media\/catalog\/product\/cache\/70bdbbc6c41b12806d0f4369970286a6\/L\/i\/Lifting_Straps_500x500_png_b220.png\" alt=\"Lifting Straps\">\n                        <\/a><h2 class=\"product_title text-size--normal text-brand--secondary\"><a href=\"https:\/\/www.bulk.com\/uk\/products\/lifting-straps\/bace-lstr-blac-ones\" title=\"Lifting Straps\">Lifting Straps<\/a><\/h2><!-- Yotpo - BottomLine --><div class=\"yotpoBottomLine\"><div class=\"yotpo bottomLine bottomline-position\" data-product-id=\"3955\" data-url=\"https:\/\/www.bulk.com\/uk\/products\/lifting-straps\/bace-lstr-blac-ones\"><\/div><\/div><!--\/ Yotpo - BottomLine --><a class=\"btn btn--primary display--inline--block relative\" href=\"https:\/\/www.bulk.com\/uk\/products\/lifting-straps\/bace-lstr-blac-ones\">Shop Now - \u00a34.99<\/a><\/div><div class=\"border-bottom m-bottom p-bottom\">\n                        <a class=\"product_img\" href=\"https:\/\/www.bulk.com\/uk\/products\/weightlifting-belt\/bace-lbel\" title=\"Weightlifting Belt - L\">\n                            <img decoding=\"async\" width=\"230\" title=\"Weightlifting Belt - L\" src=\"https:\/\/www.bulk.com\/media\/catalog\/product\/cache\/70bdbbc6c41b12806d0f4369970286a6\/B\/A\/BACE_LBEL_THUMBNAIL_ALL_80ae.png\" alt=\"Weightlifting Belt - L\">\n                        <\/a><h2 class=\"product_title text-size--normal text-brand--secondary\"><a href=\"https:\/\/www.bulk.com\/uk\/products\/weightlifting-belt\/bace-lbel\" title=\"Weightlifting Belt - L\">Weightlifting Belt - L<\/a><\/h2><!-- Yotpo - BottomLine --><div class=\"yotpoBottomLine\"><div class=\"yotpo bottomLine bottomline-position\" data-product-id=\"4272\" data-url=\"https:\/\/www.bulk.com\/uk\/products\/weightlifting-belt\/bace-lbel\"><\/div><\/div><!--\/ Yotpo - BottomLine --><a class=\"btn btn--primary display--inline--block relative\" href=\"https:\/\/www.bulk.com\/uk\/products\/weightlifting-belt\/bace-lbel\">Shop Now - \u00a329.99<\/a><\/div><div class=\"border-bottom m-bottom p-bottom\">\n                        <a class=\"product_img\" href=\"https:\/\/www.bulk.com\/uk\/products\/half-gallon-water-bottle\/bace-hgwb\" title=\"Half Gallon Water Bottle - Clear\">\n                            <img decoding=\"async\" width=\"230\" title=\"Half Gallon Water Bottle - Clear\" src=\"https:\/\/www.bulk.com\/media\/catalog\/product\/cache\/70bdbbc6c41b12806d0f4369970286a6\/B\/A\/BACE_HGWB_THUMBNAIL_ALL_91be.png\" alt=\"Half Gallon Water Bottle - Clear\">\n                        <\/a><h2 class=\"product_title text-size--normal text-brand--secondary\"><a href=\"https:\/\/www.bulk.com\/uk\/products\/half-gallon-water-bottle\/bace-hgwb\" title=\"Half Gallon Water Bottle - Clear\">Half Gallon Water Bottle - Clear<\/a><\/h2><!-- Yotpo - BottomLine --><div class=\"yotpoBottomLine\"><div class=\"yotpo bottomLine bottomline-position\" data-product-id=\"7415\" data-url=\"https:\/\/www.bulk.com\/uk\/products\/half-gallon-water-bottle\/bace-hgwb\"><\/div><\/div><!--\/ Yotpo - BottomLine --><a class=\"btn btn--primary display--inline--block relative\" href=\"https:\/\/www.bulk.com\/uk\/products\/half-gallon-water-bottle\/bace-hgwb\">Shop Now - \u00a37.99<\/a><\/div><\/div><\/div><\/span><\/p>\n<h2><b>Is a Romanian deadlift harder than a regular deadlift?<\/b><\/h2>\n<p><span style=\"font-weight: 400\">It depends on what you mean by \u2018harder\u2019. You can certainly lift more weight doing a conventional deadlift, since the full strength of your legs are more utilised in the latter. In RDLs, the bar does not touch the ground, meaning there\u2019s more tension on your muscles for longer.<\/span><\/p>\n<p><span style=\"font-weight: 400\">In terms of technique, they are very similar, so there\u2019s not much difference in terms of difficulty there.\u00a0<\/span><\/p>\n<h2><b>What is a conventional deadlift?<\/b><\/h2>\n<p><span style=\"font-weight: 400\">A deadlift is a compound exercise in which you pull a load, usually a barbell loaded with plates, and is lifted from the ground to the hips, with the knees fully locked out. In a conventional deadlift, the legs and feet are kept narrow, around shoulder width apart.<\/span><\/p>\n<h2><b>How to deadlift correctly<\/b><\/h2>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Load up the barbell. About 500kg if you\u2019re Eddie Hall, a little lighter if you\u2019re not.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Stand a touch narrower than shoulder-width apart, with the bar going straight through your midfoot. Your feet can be facing straight or toes out a little, whichever feels more comfortable.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Without bending your knees (yet), drop your arms vertically until they touch the bar. You want your arms to be completely straight.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Next, sink your hips and bend your legs so that your shin is touching the bar. While doing this, do not move the barbell.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">This movement should mean your knees are tucked into the insides of your elbows. If they are not touching, it\u2019s likely your initial width was too far apart. Adjust until you are in the correct position.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Now you\u2019re crouched, it&#8217;s time to tighten up. To do this effectively, there are some cues to think about. The first is to grip the bar until you feel \u2018<\/span><i><span style=\"font-weight: 400\">heavy in your hands<\/span><\/i><span style=\"font-weight: 400\">\u2019. The other is to visualise lifting your chest up. This should get your hips and back in a position where it feels tight and solid. You should feel nice and tight, ready to explode off the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">It\u2019s time to lift. Rip the bar off the floor as powerfully as you can. A great cue for this is to imagine you&#8217;re doing a leg press, pushing the Earth against you below. In this pulling motion, your arms should only be acting as hooks.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Lift the bar past the knees, pushing your hips forward, then lock your knees out. That\u2019s a rep.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Once locked out, lower the bar. But rather than just collapsing with the weight and bending your knees, tip the bar down with your knees only slightly bent, imagining your hip as a hinge. Once the bar passes the knees, sink down with your knees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Ensure the bar is \u2018dead\u2019 before you lift it again. Otherwise, it\u2019s an \u2018alive lift\u2019, and those don\u2019t count. (Terrible joke, sorry).<\/span><\/li>\n<\/ul>\n<p>To learn <a href=\"https:\/\/www.bulk.com\/uk\/the-core\/how-to-increase-deadlift\/\">how to increase your deadlift<\/a>, see our guide.<\/p>\n<h2><b>What are deadlifts good for?<\/b><\/h2>\n<p><span style=\"font-weight: 400\">Number one, deadlifts are great fun. Once you nail down the technique and see the weight going up, it feels pretty great to see those big loads come off the floor.<\/span><\/p>\n<p><span style=\"font-weight: 400\">But in terms of physical fitness, deadlifting increases core strength, stability and improves your posture. The deadlift trains pretty much every muscle in the legs, lower back and core. These are all muscles responsible for posture, which will help keep your shoulders, spine, and hips in positive alignment.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Essentially, it trains everything. If you walk into the gym with any kind of physical ailment, from your latissimus dorsi to your big toe, it&#8217;s going to hinder your deadlift. That says a lot about how much it does for you. As the king of compound lifts, increasing your Deadlift will see pretty much every other lift go up too &#8211; whether it be Bench Press, Squat or variations.\u00a0<\/span><\/p>\n<h2>Frequently Asked Questions<\/h2>\n<h3><b>Where does the Romanian deadlift name come from?<\/b><\/h3>\n<p><span style=\"font-weight: 400\">The Romanian deadlift was named after the Romanian weightlifter Nicu Vlad, an Olympic medalist. After training his clean and jerk, Vlad had been spotted performing these flat-backed deadlift-like exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400\">He was asked by a few other lifters what exactly the exercise he was doing was called, but he never named the movement. He only said that they did it because it made Nicu\u2019s back strong for the clean. Later, other athletes and coaches started calling it a Romanian deadlift.<\/span><\/p>\n<h3><b>Are Romanian deadlifts safe?<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Some people are worried about RDLs being unsafe for the back. This is a little unfounded. The Romanian deadlift is a hip-dominant movement, so when it\u2019s performed correctly, direct loading on the back is minimal.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">If you&#8217;re a beginner in this movement, ensure you use an easy load until you get a handle on the technique. If you don&#8217;t have a partner, try filming yourself from side-on to see the different angles of your leg and back. Never go too heavy until you\u2019re confident with the movement.\u00a0<\/span><\/p>\n<h3><b>Can you do a Romanian deadlift with dumbbells?<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Yes, just treat the dumbbells in the same manner as a barbell. Lower dumbbells in front of shins, keeping them close to the body. Once the dumbbells pass the knees, do not allow the hips to sink further.<\/span><\/p>\n<p><span style=\"font-weight: 400\"><div class=\"product-list\"><h4>Related Products<\/h4><div class=\"products\"><div class=\"border-bottom m-bottom p-bottom\">\n                        <a class=\"product_img\" href=\"https:\/\/www.bulk.com\/uk\/products\/lifting-straps\/bace-lstr-blac-ones\" title=\"Lifting Straps\">\n                            <img decoding=\"async\" width=\"230\" title=\"Lifting Straps\" src=\"https:\/\/www.bulk.com\/media\/catalog\/product\/cache\/70bdbbc6c41b12806d0f4369970286a6\/L\/i\/Lifting_Straps_500x500_png_b220.png\" alt=\"Lifting Straps\">\n                        <\/a><h2 class=\"product_title text-size--normal text-brand--secondary\"><a href=\"https:\/\/www.bulk.com\/uk\/products\/lifting-straps\/bace-lstr-blac-ones\" title=\"Lifting Straps\">Lifting Straps<\/a><\/h2><!-- Yotpo - BottomLine --><div class=\"yotpoBottomLine\"><div class=\"yotpo bottomLine bottomline-position\" data-product-id=\"3955\" data-url=\"https:\/\/www.bulk.com\/uk\/products\/lifting-straps\/bace-lstr-blac-ones\"><\/div><\/div><!--\/ Yotpo - BottomLine --><a class=\"btn btn--primary display--inline--block relative\" href=\"https:\/\/www.bulk.com\/uk\/products\/lifting-straps\/bace-lstr-blac-ones\">Shop Now - \u00a34.99<\/a><\/div><div class=\"border-bottom m-bottom p-bottom\">\n                        <a class=\"product_img\" href=\"https:\/\/www.bulk.com\/uk\/products\/weightlifting-belt\/bace-lbel\" title=\"Weightlifting Belt - L\">\n                            <img decoding=\"async\" width=\"230\" title=\"Weightlifting Belt - L\" src=\"https:\/\/www.bulk.com\/media\/catalog\/product\/cache\/70bdbbc6c41b12806d0f4369970286a6\/B\/A\/BACE_LBEL_THUMBNAIL_ALL_80ae.png\" alt=\"Weightlifting Belt - L\">\n                        <\/a><h2 class=\"product_title text-size--normal text-brand--secondary\"><a href=\"https:\/\/www.bulk.com\/uk\/products\/weightlifting-belt\/bace-lbel\" title=\"Weightlifting Belt - L\">Weightlifting Belt - L<\/a><\/h2><!-- Yotpo - BottomLine --><div class=\"yotpoBottomLine\"><div class=\"yotpo bottomLine bottomline-position\" data-product-id=\"4272\" data-url=\"https:\/\/www.bulk.com\/uk\/products\/weightlifting-belt\/bace-lbel\"><\/div><\/div><!--\/ Yotpo - BottomLine --><a class=\"btn btn--primary display--inline--block relative\" href=\"https:\/\/www.bulk.com\/uk\/products\/weightlifting-belt\/bace-lbel\">Shop Now - \u00a329.99<\/a><\/div><div class=\"border-bottom m-bottom p-bottom\">\n                        <a class=\"product_img\" href=\"https:\/\/www.bulk.com\/uk\/products\/half-gallon-water-bottle\/bace-hgwb\" title=\"Half Gallon Water Bottle - Clear\">\n                            <img decoding=\"async\" width=\"230\" title=\"Half Gallon Water Bottle - Clear\" src=\"https:\/\/www.bulk.com\/media\/catalog\/product\/cache\/70bdbbc6c41b12806d0f4369970286a6\/B\/A\/BACE_HGWB_THUMBNAIL_ALL_91be.png\" alt=\"Half Gallon Water Bottle - Clear\">\n                        <\/a><h2 class=\"product_title text-size--normal text-brand--secondary\"><a href=\"https:\/\/www.bulk.com\/uk\/products\/half-gallon-water-bottle\/bace-hgwb\" title=\"Half Gallon Water Bottle - Clear\">Half Gallon Water Bottle - Clear<\/a><\/h2><!-- Yotpo - BottomLine --><div class=\"yotpoBottomLine\"><div class=\"yotpo bottomLine bottomline-position\" data-product-id=\"7415\" data-url=\"https:\/\/www.bulk.com\/uk\/products\/half-gallon-water-bottle\/bace-hgwb\"><\/div><\/div><!--\/ Yotpo - BottomLine --><a class=\"btn btn--primary display--inline--block relative\" href=\"https:\/\/www.bulk.com\/uk\/products\/half-gallon-water-bottle\/bace-hgwb\">Shop Now - \u00a37.99<\/a><\/div><\/div><\/div><\/span><\/p>\n<p><span style=\"font-weight: 400\">We believe in sharing, and we\u2019d love to know what you think, so don\u2019t forget to tag us when using <\/span><b>Bulk\u2122<\/b><span style=\"font-weight: 400\"> products, whether it be <\/span><a href=\"https:\/\/www.bulk.com\/uk\/protein\"><b>protein powder<\/b><\/a><span style=\"font-weight: 400\"> or <\/span><a href=\"https:\/\/www.bulk.com\/uk\/accessories-clothing\/gym-clothing\"><b>gym accessories<\/b><\/a><span style=\"font-weight: 400\">. Check out <\/span><a href=\"https:\/\/www.instagram.com\/bulk\/\" target=\"_blank\" rel=\"noopener\"><b>@bulk<\/b><\/a><span style=\"font-weight: 400\"> for more recipes, ambassador workouts and tips. Join our community of fitness lovers and foodies by tagging <\/span><span style=\"font-weight: 400\">#TeamBulk.<\/span><\/p>\n<h3>Related articles<\/h3>\n<p>Eager to learn more? We believe that every person, with support, has the right to transform their lives through fitness. That&#8217;s why we&#8217;ve put together hundreds of articles with expert advice, all to help you on your fitness journey.<\/p>\n<table dir=\"ltr\" border=\"1\" cellspacing=\"0\" cellpadding=\"0\">\n<colgroup>\n<col width=\"623\" \/><\/colgroup>\n<tbody>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;How can knee wraps support your lifting?&quot;}\" data-sheets-hyperlink=\"https:\/\/www.bulk.com\/uk\/the-core\/how-knee-wraps-can-support-your-lifting\/\" data-sheets-hyperlinkruns=\"{&quot;1&quot;:0,&quot;2&quot;:&quot;https:\/\/www.bulk.com\/uk\/the-core\/how-knee-wraps-can-support-your-lifting\/&quot;}\"><a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/how-knee-wraps-can-support-your-lifting\/\" target=\"_blank\" rel=\"noopener\">How can knee wraps support your lifting?<\/a><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Best gym accessories&quot;}\" data-sheets-hyperlink=\"https:\/\/www.bulk.com\/uk\/the-core\/best-training-accessories-fitness-enthusiasts\"><a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/best-training-accessories-fitness-enthusiasts\" target=\"_blank\" rel=\"noopener\">The best gym accessories<\/a><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Muscle memory and gym&quot;}\" data-sheets-hyperlink=\"https:\/\/www.bulk.com\/uk\/the-core\/muscle-memory-gym\/\"><a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/muscle-memory-gym\/\" target=\"_blank\" rel=\"noopener\">Muscle memory and gym<\/a><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Christmas gifts for gym lovers&quot;}\" data-sheets-hyperlink=\"https:\/\/www.bulk.com\/uk\/the-core\/christmas-gifts-for-gym-and-fitness-lovers\/\"><a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/christmas-gifts-for-gym-and-fitness-lovers\/\" target=\"_blank\" rel=\"noopener\">Christmas gifts for gym lovers<\/a><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;How to use lifting straps&quot;}\" data-sheets-hyperlink=\"https:\/\/www.bulk.com\/uk\/the-core\/how-to-use-lifting-straps\/\" data-sheets-hyperlinkruns=\"{&quot;1&quot;:0,&quot;2&quot;:&quot;https:\/\/www.bulk.com\/uk\/the-core\/how-to-use-lifting-straps\/&quot;}\"><a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/how-to-use-lifting-straps\/\" target=\"_blank\" rel=\"noopener\">How to use lifting straps<\/a><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;How to use wrist wraps&quot;}\" data-sheets-hyperlink=\"https:\/\/www.bulk.com\/uk\/the-core\/how-to-use-wrist-wraps\/\" data-sheets-hyperlinkruns=\"{&quot;1&quot;:0,&quot;2&quot;:&quot;https:\/\/www.bulk.com\/uk\/the-core\/how-to-use-wrist-wraps\/&quot;}\"><a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/how-to-use-wrist-wraps\/\" target=\"_blank\" rel=\"noopener\">How to use wrist wraps<\/a><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;How to increase your deadlift&quot;}\" data-sheets-hyperlink=\"https:\/\/www.bulk.com\/uk\/the-core\/how-to-increase-deadlift\/\" data-sheets-hyperlinkruns=\"{&quot;1&quot;:0,&quot;2&quot;:&quot;https:\/\/www.bulk.com\/uk\/the-core\/how-to-increase-deadlift\/&quot;}\"><a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/how-to-increase-deadlift\/\" target=\"_blank\" rel=\"noopener\">How to increase your deadlift<\/a><\/td>\n<\/tr>\n<tr>\n<td data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Gym bag essentials&quot;}\" data-sheets-hyperlink=\"https:\/\/www.bulk.com\/uk\/the-core\/10-essential-products-you-need-in-your-gym-bag\/\"><a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/10-essential-products-you-need-in-your-gym-bag\/\" target=\"_blank\" rel=\"noopener\">Gym bag essentials<\/a><br \/>\n<span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Deadlift muscles worked&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:1057665,&quot;3&quot;:{&quot;1&quot;:0},&quot;10&quot;:1,&quot;11&quot;:3,&quot;12&quot;:0,&quot;16&quot;:10,&quot;23&quot;:1}\" data-sheets-hyperlink=\"https:\/\/www.bulk.com\/uk\/the-core\/deadlift-muscles-worked\/\"><a class=\"in-cell-link\" href=\"https:\/\/www.bulk.com\/uk\/the-core\/deadlift-muscles-worked\/\" target=\"_blank\" rel=\"noopener\">Deadlift muscles worked<\/a><\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"<p>There are no shortages of deadlift variations. From stiff-leg to paused, sumo to conventional, the list is exhaustive. Each of them serves a different purpose. The Romanian deadlift has seen&#8230;<\/p>\n","protected":false},"author":93,"featured_media":21015,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[1975],"tags":[1379,1541,2122],"class_list":["post-21014","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitnesstraining","tag-deadlift","tag-lifting-straps","tag-romanian-deadlift"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/21014","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/users\/93"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/comments?post=21014"}],"version-history":[{"count":14,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/21014\/revisions"}],"predecessor-version":[{"id":25287,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/posts\/21014\/revisions\/25287"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/media\/21015"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/media?parent=21014"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/categories?post=21014"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/uk\/the-core\/wp-json\/wp\/v2\/tags?post=21014"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}