Should You Do a RDL or Deadlift? Experts Explain the Differences and Benefits

The deadlift belongs in the same league as its cousin, the Romanian deadlift (RDL). Both exercises are classic strength moves that work your posterior chain, the muscles at the back of your body, including your hamstrings, glutes, and lower back.

But if you get to know them better, you’ll see that they do have subtle differences. So how do you know when to choose an RDL over a deadlift? Is one better than the other? Do they count as the same move in a lower-body workout?

Here, we’ll break down the biggest differences and similarities between the RDL and conventional deadlift, and help you decide which deadlift is best for you.

What are the main differences between the RDL and conventional deadlift?

If you’re not familiar with RDLs and deadlifts, the two movements may look very similar. But there are a few key differences that set them apart.

Form

“The main form difference between the RDL and the conventional deadlift is the movement of the knees and hips,” says Jermaine. “The conventional deadlift starts with the bar on the ground, with a noticeable bend in the knees as you lift. The bar moves closer to the body as you drive through the legs and hips.”

With the RDL, however, you start standing with a lot less knee bend. “The emphasis is on hip flexion and moving the hips back as you lower the bar, focusing on the hamstrings and glutes,” he says. (You can also do the RDL with dumbbells instead of a barbell.)

Muscles Worked

Because of the minimal knee flexion, the RDL focuses more on working the hamstrings and glutes. “The limited knee flexion and hip hinge pattern puts constant tension on these muscles throughout the movement,” says Jermaine. “This makes the RDL great for isolating and strengthening the hamstrings and glutes.”

The traditional deadlift, on the other hand, works a wider variety of muscles, “including the quadriceps, hamstrings, glutes, lower back, and upper body muscles like the trapezius and lats,” he says.

Range of Motion

The traditional deadlift lets your body move through a wider range of motion than the RDL. You start by placing the weight (usually a barbell) on the ground and then lift until your hips and knees lock out. As you lower your back, the weight plates on the barbell usually touch the ground between reps. You may hear fitness trainers say to use your feet and legs to lift the weight.

However, with the Romanian deadlift, you start by placing the weight in front of your hips and then lower it to about mid-calf before lifting it back up, according to the American Council on Exercise (ACE). In other words, the weight doesn’t touch the ground between reps. You may have heard this exercise described as more of a hip stretch.

Benefits

Both moves help build lower body strength. But they also have their own unique benefits.

Because the conventional deadlift is a compound exercise that works multiple muscle groups at once, it can provide more total-body strength, power, and muscle mass, Jermaine says.

“RDLs are more specialized, focusing on the hamstrings and glutes, improving posterior chain strength and flexibility,” he says.

In fact, a small 2018 study in the Journal of Exercise Science and Fitness found that deadlifts work more muscles than Romanian deadlifts.

Similarities Between RDL and Conventional Deadlifts

That being said, there’s no denying that the RDL and conventional deadlift have a lot in common.

Form

“Both use a hip hinge mechanism, which means the movement starts at the hips, not the knees,” Jermaine says. “This technique is essential for developing lower back and posterior chain strength.”

To take advantage of the hip hinge, you’ll want to stand with your feet hip-width apart and facing forward in both exercises.

You’ll also want to keep your spine in a neutral position during both moves, “to prevent injury and ensure proper form,” he says. This requires keeping your core engaged so you don’t accidentally arch or round your back.

In both exercises, you want to keep the weight you’re using close to your body, usually just in front of your calves.

While beginners can certainly learn how to do deadlifts and RDLs, the form of both exercises can be a little difficult to learn at first. Both movements need to be performed slowly and with control in order to be safe and effective.

Try doing both exercises in front of a mirror so you can keep an eye on your form as you become more comfortable with the movements. You can also video yourself and make adjustments after watching the replay.

Muscles Worked

Both exercises work your hamstrings, glutes, and lower back muscles. They also work your core “because they emphasize balance,” Jermaine says.

Benefits

The RDL and conventional deadlift build strength in the lower body, especially in the back of the body. This is especially important for runners and cyclists, who tend to focus on their quadriceps. In fact, according to a 2020 Journal of Sports Science and Medicine study, variations of the deadlift are one of the most effective lower-body exercises for activating the gluteus maximus (the largest, strongest muscle in the buttocks).

You’ll also improve your posture and build core strength with both exercises, and you’ll build forearm and grip strength, according to ACE. And, you can use a variety of different types of resistance tools to complete both exercises, including barbells, dumbbells, kettlebells, and resistance bands.

Whichever exercise you choose, you’ll gain strength to complete everyday tasks, like lifting a heavy bag of cat litter, mowing the lawn, or throwing your carry-on luggage into the overhead bin on your next flight.

Benefits of Romanian Deadlifts

In addition to all the good news above, according to ACE, RDLs can help you:

• Learn how to properly hinge at the hips.
• Activate your glutes while keeping your spine stable, which is important for preventing injuries when bending over or leaning over to pick something up.
• Build strength and stability in your spine.

An additional benefit of RDLs? You can do single-leg Romanian deadlifts, which will help isolate your hips further and be more challenging for your balance.

Benefits of Deadlifts

In addition to the benefits above, according to ACE, conventional deadlifts can help you:

Lift a lot of weight. They’re one of the moves used in competitive weightlifting for a reason!

Reduce your risk of lower back pain or injury (because you’ve strengthened those muscles).

Burn some calories because you’re working a lot of different muscle groups at once.

RDL vs. Deadlift: How Do You Choose?

Jermaine says deciding which lower body exercise to do really depends on your goals. “If your goal is overall strength and power, the conventional deadlift is better. For targeting specific muscles, such as the hamstrings and glutes, the RDL is more beneficial.”

As a runner, he focuses on the RDL during race season to strengthen his posterior chain muscles. But he also does conventional deadlifts to increase muscle mass. “Combining the two exercises provides a balanced approach to strength training that addresses different aspects of muscle development,” he says.

One way to do this is to alternate between the two moves. “For example, do conventional deadlifts on one day to increase overall strength and muscle mass, then do RDLs on another day to focus on strength in the hamstrings and glutes. Make sure to allow for adequate recovery between workouts to prevent overtraining,” he says.

You can then repeat the entire sequence the following week. “By integrating both lifts, you can optimize your strength training routine to effectively target both general strength and specific muscle groups,” Jermaine adds. You may not want to do both exercises in the same workout plan, as they are similar, but if you completely swap one for the other, you’ll miss out on the unique benefits of that move.

Regardless, “prioritize proper form and technique to prevent injury and maximize benefits,” he says. This means sticking to weights you can lift safely and with control.

Don’t forget that RDLs and deadlifts are just part of your plan to reach your goals: “A well-rounded fitness program that includes mobility, flexibility, and core stability exercises can greatly complement these lifts,” says Jermaine.

Conclusion

The conventional deadlift and Romanian deadlift are two similar lower-body exercises that strengthen your hamstrings, glutes, and back (or posterior chain), improve your posture, and increase your grip strength.

They can both be part of your fitness program; the conventional deadlift is better for building overall strength, while the RDL is better for isolating your glutes and hamstrings.

The conventional deadlift starts with the weight on the floor and requires more knee bend, while the deadlift starts with the weight in the hands in front of the hips, with a smaller range of motion and less knee bend.

Whichever move you choose, make sure you use perfect form to get the most benefit and protect yourself from injury.