Classic Deadlift / RDL ( Romanian Dead Lift) KNOW THE DIFFERENCE!

Classic Deadlift:

From the floor. Using bumpers so that bar start position is mid shin is IMPORTANT.

https://youtu.be/op9kVnSso6Q?si=8hKbqqGyUvO_AeVr

RDL:

DIFFERENT then the deadlift.

https://youtube.com/shorts/_TchJLlBO-4?si=-Qeo-JGvBeLMsYPK

Both focus on hip hinge and posterior chain.

Deadlift is ALWAYS from the floor and more leg focused. Drive from your legs off the ground is the biggest focus!!

RDL is typically lighter weight and strengthens the hamstring more focused.

1. Movement Pattern & Purpose:

• Romanian Deadlift (RDL): Primarily a hip hinge exercise. Focuses on eccentric hamstring lengthening and glute/hamstring development. The barbell typically stays close to the body, and the knees are slightly bent throughout. You don’t usually lift the bar from the floor every rep; you start from standing and lower to mid-shin or just below the knees, depending on hamstring flexibility.

• Classic Deadlift (Conventional Deadlift): A full-body lift starting from the floor. It trains strength in the posterior chain, quads, back, and grip. Knees bend more than in an RDL, hips start lower, and the bar travels from the floor to standing in one motion.

2. Range of Motion:

• RDL: The barbell mostly moves vertically along the thighs, stopping mid-shin, emphasizing hamstrings and glutes.

• Deadlift: The barbell moves from floor to standing, involving both hip and knee extension, distributing load between quads, glutes, hamstrings, and back. USING YOUR LEGS!!

3. Knee Angle:

• RDL: Slight knee bend, fixed throughout the movement.

• Deadlift: Larger knee bend at the start, straightening as you lift.

4. Load & Purpose:

• RDL: Usually lighter than a deadlift, prioritizing hamstring stretch and control.

• Deadlift: Heavier, aimed at overall maximal strength.

Summary: RDL = hip-dominant, stretch-focused, mid-shin range. Classic deadlift = full-body, floor-to-stand, maximal strength lift.