As a strength and conditioning coach, I use the traditional deadlift for my athletes who need vertical performance, such as jumping. The RDL is better for glute strength and preventing hamstring-related injuries for athletes.
Be sure to read to the end because if you don't fully understand these exercises, you could be wasting time and missing out on gains.
Table of Contents
The Bottom Line: Which Should You Do?
- Do Conventional Deadlifts If: Your goal is maximum full-body strength, powerlifting competition, or improving vertical jump (leg drive).
- Do Romanian Deadlifts (RDL) If: Your goal is hypertrophy (muscle growth) in the glutes and hamstrings, or if you want to limit lower back stress.
- Ideally: A balanced strength program should eventually include both movements.
Below, you'll learn the starting positions, range of motion, and tips from my experience coaching world-class powerlifters.
Deadlift vs. RDL: What's The Difference?
The main difference is the starting position and movement direction. The conventional Deadlift starts from the floor and focuses on the concentric (upward) pulling portion. The Romanian Deadlift (RDL) starts from a standing position and focuses on the eccentric (lowering) portion of the lift.
And note that deadlifts are usually done with barbells, but there are variations for kettlebells and dumbbells. We cover many of these variations in more detail in our powerlifting exercise guides.
Quick Comparison Cheat Sheet
| Feature | Conventional Deadlift | Romanian Deadlift (RDL) |
|---|---|---|
| Starting Position | Floor (Dead stop) | Standing (Top down) |
| Primary Muscle Groups | Quads, Glutes, Back | Hamstrings, Glutes |
| Mechanics | Push (off floor) + Pull | Pull (Hip Hinge) only |
| Knee Bend | Moderate Bend | Slight Bend (Soft knees) |
1. Starting Position
The deadlift starts from the floor (dead stop), whereas the Romanian deadlift starts from a standing position (usually out of a rack). Note that your neck stays at the neutral position throughout.
2. Movement Direction
The deadlift starts with a ‘concentric' range of motion (lifting up against gravity). The Romanian deadlift starts with an ‘eccentric' range of motion (controlling the weight down with gravity).
3. Push vs. Pull Mechanics
The deadlift is often taught as a ‘push' off the floor (using the quads/knees) before the hips take over. The Romanian deadlift is strictly a ‘pull' movement initiated by hinging the hips backward.
4. Shoulder Position
In the conventional deadlift, your shoulders should be directly over or slightly in front of the barbell. In the RDL, because your hips are pushed much further back, your shoulders will end up significantly further in front of the barbell to maintain balance.
5. Muscles Used (Quad vs. Hamstring)
Both the deadlift and Romanian deadlift involve similar muscles. However, the deadlift uses more quad activation, whereas the Romanian deadlift uses more glute and hamstring activation.
Read more: The Best Accessories to Improve Your Deadlift
Similarities: Deadlift vs. RDL
Despite the differences, these exercises share the same DNA:
- Posterior Chain: Both heavily target the back of the body (glutes, hamstrings, lower back).
- Hip Hinge: Both rely on the ability to hinge at the hips rather than flex the spine.
- Compound Strength: Both are multi-joint movements that allow for heavy loading and high strength returns.
- Grip Demand: Both require significant grip strength (though RDLs often require straps as the set durations are longer).
Deadlift: Everything You Need To Know
How To Do a Conventional Deadlift
- Stance: Place your feet hip-width apart with the barbell directly over your mid-foot (where your shoelaces are tied).
- Grip: Bend over and grab the bar just outside your legs.
- Knees: Bend your knees until your shins touch the bar. Do not let the bar roll away.
- Chest Up: Lift your chest to straighten your back at the top of the lift. Do not squeeze your shoulder blades; just put them in your back pockets (engage lats).
- Pull: Take a deep breath, brace your core, and push the floor away with your feet. Drag the bar up your legs until you are standing tall.
Standard Deadlift Technique: Tips
- Mid-foot Balance: Always ensure the bar starts over the middle of your foot. If it starts forward (near the toes), you will lose balance and strain your back.
- Use Your Quads: The initial inch off the floor should feel like a Leg Press. Push with your legs!
- Lat Tension: Keep the bar close. Imagine you are trying to squeeze an orange in your armpit to engage your lats.
Common Deadlift Mistakes
- Rounding the Back: Usually caused by a weak core or starting with hips too high.
- Squatting the Weight: Starting with hips too low makes the bar travel around your knees. It should be a vertical line.
- Hitching: Resting the bar on thighs to re-grip or pull. This is dangerous and illegal in powerlifting.
Romanian Deadlift (RDL): Everything You Need To Know
How To Do a Romanian Deadlift (RDL)
- Unrack: Start with the bar in a rack at thigh height. Grip it, stand up, and step back.
- Set the Knees: Unlock your knees slightly. Freeze this knee angle. Your knees should not bend further, nor should they lock out.
- Hinge: Push your hips backward as if you are trying to close a car door with your butt.
- Lower: Allow the torso to drop as the hips move back. Keep the bar sliding down your thighs.
- Stop: Stop when you feel a maximal stretch in your hamstrings (usually when the bar is just below the kneecap).
- Drive: Squeeze your glutes to drive your hips forward and return to standing.
Related: Are RDLs Harder Than Traditional Deadlifts?
RDL Technique Tips
- Range of Motion: Do not force the bar to the floor. The RDL range of motion ends when your hips stop moving back. For most, this is mid-shin level. Going lower usually causes the back to round.
- Heel Pressure: Keep your weight in your heels to better load the posterior chain.
- Tuck the Chin: Don't look at the mirror. Keep your neck neutral to protect your spine.
Common RDL Mistakes
- Bending Knees Too Much: This turns the movement into a “squat” and removes tension from the hamstrings.
- Locking Knees: This turns the movement into a “Stiff Leg Deadlift,” which places higher stress on the lower back. Keep knees “soft” but rigid.
- Letting Bar Drift: If the bar floats away from your legs, the load on your lower spine increases dramatically. Keep it glued to your thighs.
Frequently Asked Questions
Which is better for glutes: RDL or Deadlift?
The Romanian Deadlift (RDL) is generally better for glute hypertrophy. Because the RDL focuses on the eccentric (lowering) phase and a deep hip stretch, it creates more muscle damage and growth signaling in the glutes and hamstrings than the conventional deadlift.
Is the RDL safer for your back?
For many people, yes, the RDL is safer. Because you start from the top and control the range of motion, you can stop *before* your back rounds. The conventional deadlift requires picking weight off the floor, which demands mobility that many beginners lack, often leading to lumbar rounding.
Can I do RDLs and Deadlifts in the same workout?
It is possible, but not recommended for heavy training. Both exercises tax the lower back heavily. It is usually better to split them (e.g., Deadlifts on Leg Day 1, RDLs on Leg Day 2) or perform RDLs as a lighter accessory move after your main squats.
Why are my hamstrings so sore after RDLs?
RDLs cause high levels of Delayed Onset Muscle Soreness (DOMS). This is because the exercise emphasizes the eccentric (lengthening) load under tension. Eccentric exercises are known to cause more micro-tears in muscle fibers, leading to greater soreness but also great growth potential.
References
Almstedt, H, Canepa, J., Ramirez, D., Shoepe, T. 2011. Changes in Bone Mineral Density in Response to 24 Weeks of Resistance Training In College-Age Men And Women. Journal of Strength & Conditioning Research. 25(4), 1098-1103.
Fisher J., Bruce-Low, S., Smith, D. 2013. A randomized trial to consider the effect of Romanian deadlift exercise on the development of lumbar extension strength. Physical Therapy in Sport. 14(3), 129-145.
Thompson, B., Stock, M., Shiels, J, Luera, M., Munayer, I., Mota, K., Jacob, C., Elias, O. 2015. Barbell Deadlift Training Increases The Rate of Torque Development and Vertical Jump Performances In Novices. Journal of Strength & Conditioning Research. 29(1), 1-10.
