RDL vs Deadlift
The short answer. Both are barbell hip hinges, but the deadlift starts each rep from the floor with more knee bend, and the RDL starts at the top and stops around the knees with soft knees. Pick the RDL to target the hamstrings in a stretch. Pick the deadlift to lift the most weight and train the whole back of the body.
Differences at a glance
| RDL | Deadlift | |
|---|---|---|
| Main muscles (differs) | hamstrings, glutes | hamstrings, glutes, lower back |
| Movement pattern | Hip hinge | Hip hinge |
| Type | Compound (several joints) | Compound (several joints) |
| Equipment | barbell, weight plates | barbell, weight plates |
| Level | Intermediate | Intermediate |
| Joint stress areas | lower back | lower back |
| Start of each rep (differs) | Standing, bar at your hips | Bar on the floor |
| Knee bend (differs) | Slight, and it stays the same | More at the start, then the knees straighten |
| Load you can use (differs) | Lighter | Heavier |
| Best for (differs) | Hamstring and glute training in a long stretch | Total pulling strength from the floor |
Muscles worked
RDL
- Hamstrings (main muscle)
- Glutes (main muscle)
- Lower back (also works)
- Forearms (also works)
- Abs (core) (also works)
Which one should you do?
Choose the rdl if
- You want to train your hamstrings and feel a strong stretch at the bottom of each rep.
- You want a hinge to follow your squat on leg day without a heavy pull from the floor.
- You like to control the bar for the whole set, with no reset on the floor.
- You want a lighter lift to learn the hip hinge.
Choose the deadlift if
- You want to build maximal strength or plan to test a heavy single.
- You want one lift that trains the hamstrings, glutes, back and grip together.
- You find it easier to start each rep from a dead stop on the floor.
Can you do both?
Many programs use both in the same week. Put the deadlift early in one session as the heavy pull, then use the RDL on another day as a lighter hinge for the hamstrings. Keep the RDL load well below your deadlift so that your lower back recovers between sessions.
How the form differs
- The deadlift starts from the floor each rep. The RDL starts standing, and you lower the bar first.
- In the RDL your knees stay soft and almost still. In the deadlift your knees bend more at the start and straighten as the bar passes them.
- The RDL usually stops at or just below the knees, at the point where your hamstrings are fully stretched. The deadlift touches the floor.
- In both lifts the bar stays close to your legs and your back stays flat.
Questions
Is the RDL harder than the deadlift?
It is not harder to learn, but it feels different. You use less weight in an RDL, and the stretch in your hamstrings makes the lowering phase tough.
Which works the glutes more, the RDL or the deadlift?
In one study at the same load, the conventional deadlift gave higher glute and quad activity than the RDL. Muscle activity is not the same as muscle growth, so both are good glute exercises.
Can the RDL replace the deadlift?
For hamstring and glute training, yes. If you want to get better at lifting a heavy bar from the floor, you still need to practice the deadlift.
Should my back be flat in both lifts?
Yes. Keep your back flat and your chest proud in both. If your back starts to round, the weight is too heavy or the range is too deep for you today.