Deadlift vs Romanian Deadlift: A Complete Comparison
If you’re training for strength, power, or muscle mass, you’ve likely encountered two major staples: the conventional deadlift and the Romanian deadlift (RDL).
They might look similar—but they target different muscles, serve different purposes, and should be programmed differently. Here’s everything you need to know about deadlift vs Romanian deadlift, including how to do them properly, which muscles they work, and what gear helps you perform each lift safely and effectively.
What Is a Deadlift?
The conventional deadlift starts with the barbell on the ground. You pull it from a dead stop, using a combination of leg drive and hip extension to stand tall.
Muscles Worked:
- Glutes
- Hamstrings
- Quads
- Lower back
- Core
- Lats and traps
Best For:
- Building total-body strength
- Power development
- Athletic performance
What Is a Romanian Deadlift?
The Romanian deadlift (RDL) starts at the top—standing with the bar in hand—and focuses on hip hinging to stretch and strengthen the posterior chain, especially the hamstrings and glutes.
Muscles Worked:
- Hamstrings (primary)
- Glutes
- Lower back
- Core
- Forearms (grip)
Best For:
- Targeting hamstring and glute growth
- Improving hip mobility and control
- Strengthening the posterior chain with less joint stress
Deadlift vs Romanian Deadlift: Key Differences
| Feature | Conventional Deadlift | Romanian Deadlift |
|---|---|---|
| Start Position | Bar starts on the floor | Bar starts at hip level |
| Knee Bend | Deep bend | Slight bend |
| Muscle Focus | Full-body strength | Hamstrings & glutes |
| Range of Motion | Floor to lockout | Hip hinge to mid-shin |
| Load | Heavier | Lighter, more controlled |
| Purpose | Max strength, power | Hypertrophy, posterior chain work |
How to Perform Each Lift Properly
How to Do a Conventional Deadlift
You’ll Need:
Steps:
- Stand with feet hip-width apart, mid-foot under the bar.
- Hinge at the hips, bend knees, and grab the bar just outside your legs.
- Flatten your back, brace your core, and pull through the floor.
- Lock out by driving hips forward and standing tall.
- Lower with control—don’t drop the bar unless using bumper plates on a platform.
How to Do a Romanian Deadlift (RDL)
You’ll Need:
- Same bar + plates as above
- Adjustable Lever Arms (optional for variation)
Steps:
- Start standing with the bar in your hands, arms straight.
- Slightly bend your knees and keep your back flat.
- Hinge at the hips, pushing your glutes back.
- Lower the bar to mid-shin or until hamstrings stretch—don’t touch the floor.
- Drive through your heels to return to standing.
When to Use Deadlifts vs RDLs in Your Program
Use Deadlifts When You Want To:
- Build raw strength and power
- Train multiple muscle groups at once
- Improve athleticism and heavy lifting capacity
Use Romanian Deadlifts When You Want To:
- Focus on hamstring and glute development
- Improve hip hinge technique
- Add volume without frying your nervous system
Pro Tip:
Use both lifts! Start your week with heavy deadlifts, then add RDLs later in the week for hypertrophy and posterior chain development.
Equipment to Boost Your Deadlift Training
If you’re serious about improving either lift, your setup matters. Here’s what we recommend:
| Griffin Product | Benefit |
|---|---|
| Griffin Bar 2.0 | Strong, durable, multi-purpose barbell |
| Competition Bumper Plates | Low bounce and perfect calibration |
| Adjustable Lever Arms | Add deadlift variations like belt squats or rows |
| Dip Attachment | Add upper body accessories for balance |
Final Thoughts: Which Lift Is Best?
There’s no “winner” in the deadlift vs Romanian deadlift debate. Each one serves a unique purpose:
- Deadlifts = Max strength, full-body development
- RDLs = Hamstring/glute focus, technique work, and injury prevention
If you want a complete physique and bulletproof strength, train both.
