The Barbell Base

Deadlifts vs RDLs — what’s the difference?

Both are powerful lifts, but they hit the body differently.

Conventional Deadlifts
Start from the floor.
You’re using a mix of glutes, hamstrings, quads, lats, and your entire posterior chain to lift heavy.
It’s a great full-body strength movement.

Romanian Deadlifts (RDLs)
Start from standing.
The knees stay soft but don’t bend much.
It’s a hip hinge movement that puts more emphasis on hamstrings and glutes with less quad involvement.

So which should you do?
Both.
RDLs build the posterior chain and help focus on the hinging movement.

Conventional deadlifts build strength, power, and total-body coordination.

Monday night was a vibe