Romanian Deadlift vs Good Morning
Both are near-straight-leg hinges for the hamstrings and glutes. In the RDL the bar is in your hands sliding down your legs; in the good morning it sits on your traps.
| Romanian Deadlift | Good Morning | |
|---|---|---|
| Muscles | hamstrings, glutes; spinal erectors hold the hinge | hamstrings, glutes, spinal erectors |
| Equipment | Barbell | Barbell |
| Entry bar | 2/3 give the technique a couple of weeks | 3/3 technique decides — start light and film a set |
| Pick it when | You want to load your hamstrings and glutes heavily with simple technique. | You already hinge with confidence and want more spinal-erector work. |
The main difference
In the RDL the bar hangs in your hands close to your legs, so the lever is short and you can go heavy. The hamstrings stretch, the glutes drive the hips through, and your back holds the hinge. The technique is easier to learn, and the grip is often the limit — use straps.
In the good morning the bar is on your back, far from your hips, so the lever is long: the same hinge with much less weight loads your spinal erectors harder. It's for people who already hold a flat back in a hinge with confidence. Start with an empty bar and bend only as far as your back stays flat.
Can you do both
Yes, but not both heavy on one day: they load the same chain. The RDL is the main hamstring accessory; the good morning goes light for 8–12 on another day or after squats.
In which programs
Log both in the diary — your estimated max will show which one is growing faster for you.
Prefer Telegram? Open the bot — same diary.