What’s the difference between rdls and deadlifts? Are RDLs more difficult than deadlifts?

Have you ever wondered how the deadlift differs from the Romanian deadlift? Or how to perform either workout properly?

What's the difference between rdls and deadlifts
What’s the difference between rdls and deadlifts

This article compares and contrasts the two exercises, which are among the most effective for glute strengthening, and explains how to perform each one safely and successfully.

How to do a Deadlift?

How to do a Deadlift?
  1. Directly beneath the barbell, place your mid-foot.
  2. Stand with your feet shoulder-width apart or slightly wider than shoulder-width apart.
  3. With your hands right outside your shins, grab the bar.
  4. Take a deep inhale, hold it, and then forcefully exhale without letting out any air to engage your core.
  5. Return to the starting position by lowering your hips.
  6. Keep your back straight and your shoulders slightly in front of the barbell.
  7. “Flex your armpits” to engage your lats.
  8. When you’re ready, use your knees to push the floor away, making sure your hips don’t rise quicker than the barbell.
  9. Consider thrusting your hips forwards and locking your hips and knees at the same time when the barbell is at the knees.

How to do a Romanian Deadlift?

How to do a Romanian Deadlift?
  1. Begin by resting the barbell on the pins of a power rack.
  2. Approach the barbell and take a hold of it slightly outside your thighs.
  3. The pins should be put at a height that allows you to bend your knees slightly.
  4. Take a deep breath, fortify your core, and extend your knees to lift the barbell from the pins.
  5. In 2-3 steps, walk the weight back from the rack, keeping your feet shoulder-width apart.
  6. Bend your knees slightly — you’ll hold this bent-knee position for the duration of the action.
  7. To bring the barbell to the knee, hinge at the hips and retain the weight on your heels.
  8. While your shoulders go over the barbell, the barbell should remain on your thighs.
  9. To feel the stress in your glutes and hamstrings, try thrusting your hips back.
  10. Squeeze your glutes to propel your hips up and forwards once the barbell is just below the knee.
  11. At the peak, don’t stretch your knees; you should still have the modest bend you started with.

Glutes Strengthening

The Romanian deadlift (RDL) and the classic deadlift are two of the most efficient exercises for strengthening glutes in the sagittal plane via hip extension motion. While these exercises may have terrifying titles, it’s crucial to remember that the names come from the fact that the weight begins in a static position with no movement, not from any negative effects that may occur as a result of doing the exercise.

Glutes Strengthening

The main difference between the two exercises is that the deadlift begins with the weight held in front of the hips, whereas the RDL begins with the weight held in front of the hips. These exercises are similar in that they demand the spine to remain stable and non-moving throughout the whole range of motion while engaging the glutes and upper legs, making them beneficial for building the muscles that move and stabilise the core region.

The Basic Movement Pattern

The hip hinge action pattern is used in the deadlift. In addition to hip joint mobility, appropriate technique for the lift necessitates ankle and thoracic spine mobility to allow for proper movement mechanics and spine extension throughout the lift.

The Basic Movement Pattern

The load is top-down in a squat because it is put on top of the spine, either on the front of the shoulders in a front squat or along the top of the shoulder blades and cervical spine in a back squat. The front or back squat with weight might be a beneficial exercise for strengthening the muscles that support the spine.

However, because the weight rests on top of the spine, if good form is not maintained throughout the range of motion, it could result in catastrophic damage. Because there is no downward, compressive stress on the spine, the deadlift and RDL may be safer than the squat.

Is it better to do an RDL or a deadlift?

Is it better to do an RDL or a deadlift?

For persons with low back discomfort, Romanian deadlifts are the safest alternative. Romanian deadlifts are an excellent choice for persons who wish to improve hip mobility and glute strength, which is advantageous in tasks that require bending down, such as squatting.

Are RDLs more difficult than deadlifts?

Are RDLs more difficult than deadlifts?

Romanian deadlifts are more challenging than regular ground deadlifts because your back and legs must shift the direction of the bar without coming to a complete halt on the ground, and the eccentric is the focus, making it a more hamstring, glute, and lat-focused exercise.

What’s the difference between rdls and deadlifts: Review

What’s the difference between rdls and deadlifts: Review

Romanian deadlift training, sometimes known as RDL, is a cornerstone of Olympic weightlifting programmes. Absolute pulling strength was developed using both conventional and Romanian deadlifts.

The mechanics are a little different this time. Clean grip, snatch grip, RDL, Sumo, Stiff Leg, deadlift from a deficit, and even pull from the rack are some of the exercises I recommend.

F.A.Q what’s the difference between rdls and deadlifts:

How heavy should RDLs be?

Start with an Olympic-size bar weighing around 20kg and work your way up as your strength and expertise allow. RDLs of 150+ kg are not unusual among really strong athletes. The most common technique error is overbending the knees and sliding the bar down the thighs to the knees.

Should you feel RDL in lower back?

If you perform it correctly, you should feel tightness in your hamstrings and across your back (lower and middle, especially around the shoulder blades).

Are sumo deadlifts cheating?

Sumo deadlifts are not a form of cheating. All powerlifting federations, including the International Powerlifting Federation, have authorised them as a lift (IPF). It simply differs from a standard deadlift in that it necessitates more mobility, time under stress, and technique mastery.


Finally, before progressing to employing external resistance, learn how to complete a standing hip hinge without weight. Follow this recommended progression to gain ideal strength while reducing the chance of injury:

  • Glute bridge
  • Hip thrust
  • Body-weight RDL
  • RDL
  • Deadlift

And this article will help you answer the following questions about what’s the difference between rdls and deadlifts:

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  • difference between romanian deadlift and stiff leg deadlift
  • romanian deadlift vs deadlift for glutes
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  • romanian deadlift vs deadlift reddit

Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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