Deadlift vs. RDL; What's the Difference?
The similarities;
Both of these lifts are hinge movement patterns & fall under the umbrella of a deadlift. The conventional deadlift being the most common/traditional version & RDLs becoming extremely popular in recent years.
Both of these lifts hit the posterior chain (back side of body) & challenge specifically the glutes & hamstrings.
Both are considered “functional” movements because of how they so clearly occur in day to day life like when picking up a laundry basket or closing the door with your glutes/hips.
The differences;
The Conventional Deadlift;
The conventional deadlift is the more “traditional” deadlift variation of the two being discussed.
In many cases it involves walking up to a barbell, standing with feet hip width, gripping outside the knees & pulling the bar/weight off of the floor.
The barbell in the conventional deadlift restricts how far forward your knees/shins can travel, which can be uncomfortable for some individuals. In this case, you may be familiar with the trap-bar conventional deadlift or kettlebell/dumbbell deadlift (as shown here).
No matter what equipment you’re using, the conventional deadlift starts from the floor:
You set up your barbell/kettlebell/etc. then walk up to it & get yourself set.
From there you grip the bar/kettlebell & the deadlift rep starts from the bottom as you pull up to standing. The rep finishes when you replace the weight back on the ground.
In the barbell conventional deadlift you will end up recruiting more quad engagement than in the RDL.
The Romanian Deadlift (RDL);
The RDL has hit a popular streak in mainstream media in recent years for glute growth (they’re not wrong) & posterior chain training.
RDLs can also be done with many different types of equipment; barbell, dumbbells, kettlebells, etc.
However, in the RDL we have a more limited range of motion (ROM) & we start & finish the rep without touching the floor (as shown here).
In most cases to get set for your RDL you’ll do a traditional deadlift to get the load off of the floor then potentially reset to a narrower stance & begin your RDL reps.
In the RDL reps you’re focused only on how far you’re able to hip hinge to move the load; we don’t care how close to the ground you do or don’t get. In doing this we’re placing & keeping tension on the glutes & hamstrings & minimizing the quad engagement (although remember we never “turn off” muscles, so they’re still firing for support!)
Check them out side by side & see if you can spot the differences (& similarities):
Both conventional deadlifts & Romanian deadlifts are important pieces to a well-rounded program. Some of my favorite variations of each of these involve a kettlebell like shown in the graphics on this blog.
Do you have questions about conventional deadlifts or RDLs? Want some form feedback from a certified personal trainer? Drop a comment or email me here!
Hey, I’m Kirsi!
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