For hamstring growth
For hamstring growth, B-stance Romanian deadlift and Romanian deadlift score the same.
B-stance Romanian deadlift is easier on the joints; Romanian deadlift is easier to progress.
Both are good choices that train the hamstrings the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
B-Stance Romanian Deadlift. Most of the load on one leg gives each hamstring a deep stretch with half the weight a regular RDL needs.
Romanian Deadlift. Hinging with soft knees loads the hamstrings deep in their stretch. Heavy sets tire the lower back and grip.
For hamstring growth, B-stance Romanian deadlift and Romanian deadlift score the same. B-stance Romanian deadlift is easier on the joints; Romanian deadlift is easier to progress. Both are good choices that train the hamstrings the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
B-stance Romanian deadlift is easier: it’s easy to learn, while Romanian deadlift takes some practice.
B-stance Romanian deadlift needs dumbbells, so a home gym covers it. Romanian deadlift needs a barbell, so for most people it’s a gym exercise.
B-stance Romanian deadlift: it rates Strong for joint and recovery cost in our research rubric, against Good for Romanian deadlift.