Barbell Deadlift vs Romanian Deadlift
The deadlift starts on the floor and straightens both knees and hips. The Romanian deadlift starts at the top and barely bends the knees — it's a hip hinge that stretches the hamstrings.
| Barbell Deadlift | Romanian Deadlift | |
|---|---|---|
| Muscles | glutes, hamstrings, spinal erectors, traps, grip | hamstrings, glutes; spinal erectors hold the hinge |
| Equipment | Barbell | Barbell |
| Entry bar | 3/3 technique decides — start light and film a set | 2/3 give the technique a couple of weeks |
| Pick it when | Your goal is strength, maximum weight, powerlifting. | Your goal is hamstrings and glutes, volume and reps, or you're protecting your lower back. |
The main difference
In the deadlift every rep starts from the floor, from a dead stop, and almost your whole body works — you'll lift the most here. In the RDL you lower the bar only to mid-shin or until you feel the stretch, knees slightly bent and fixed, and the work goes to the hamstrings and glutes. The RDL is easier on the lower back and suits 8–12 reps; the deadlift suits strength work in 1–5.
Can you do both
Yes, and it's a good pair: deadlifts heavy once a week, RDLs on another day for hamstring volume. Don't put both heavy in one session — your lower back will tire before your legs do.
In which programs
Log both in the diary — your estimated max will show which one is growing faster for you.