Romanian Deadlift vs Deadlift: Differences and When to Use Each

The conventional deadlift and the Romanian deadlift (RDL) look similar at a glance. Both are hip-hinge lifts with a barbell, and both work the back of your body hard. But they differ in where each rep starts, how far the bar travels, how much your knees bend and how much weight you can use. Here's how they compare, how to do each one and how to fit both into your training.

The Quick Answer

• Conventional deadlift: starts from the floor, uses more knee bend and lets you lift the most weight. It's a full-body strength lift and one of the three powerlifting lifts.
• Romanian deadlift: starts standing, keeps a soft, mostly fixed knee bend, and lowers the bar only as far as you can keep a flat back, usually around the knees to mid-shin. It puts more emphasis on the hamstrings and glutes and uses lighter weight.

Key Differences

How to Do a Conventional Deadlift

1. Stand with the bar over the middle of your foot, feet about hip-width apart.
2. Hinge down and grip the bar just outside your shins.
3. Bring your shins to the bar, set a flat back and pull the slack out of the bar.
4. Brace, then push the floor away, keeping the bar close to your legs.
5. Stand tall to finish, then lower the bar back to the floor under control.

For more on getting stronger at this lift, see How to Increase Your Deadlift.

How to Do a Romanian Deadlift

1. Start standing with the bar at your hips. You can deadlift it from the floor or take it from a rack.
2. Soften your knees slightly and keep that bend through the rep.
3. Push your hips back and lower the bar down your thighs, keeping it close to your legs.
4. Stop when you feel a strong stretch in your hamstrings or when you can't keep your back flat, usually around the knees to mid-shin.
5. Drive your hips forward to stand back up. Don't let the bar touch the floor between reps.

Control the lowering part of the rep; that slow, stretching phase is a big part of what makes the RDL effective.

Which Muscles Does Each Work?

Both lifts train the glutes, hamstrings, back and grip. Because the conventional deadlift uses more knee bend, it involves the quads more. Because the RDL keeps the knees nearly fixed and focuses on the hip hinge, it puts more emphasis on the hamstrings. Many lifters feel RDLs most in the back of the thighs.

Which One Should You Do?

• If you want a bigger deadlift or plan to compete: make the conventional (or sumo) deadlift your main lift and add RDLs as an accessory.
• If your goal is building hamstrings and glutes: RDLs are an excellent main hinge exercise.
• If you train for general strength: use both. Many programs pair a heavy deadlift day with a lighter RDL day.

How to Program Both in One Week

• Day 1: Conventional deadlift 3–4 sets of 3–5, plus rows.
• Day 2 or 3: Romanian deadlift 3 sets of 8–10, plus squats or lunges.

Keep the RDL day moderate so it supports your deadlift rather than wearing you down.

Grip: Where Straps and Chalk Help

On both lifts, grip can give out before your hamstrings and back do, especially on higher-rep RDL sets. That's where lifting straps are useful: they let you finish the set and keep the focus on your legs and hips. Many lifters use straps for RDLs and heavy back work, and keep some strapless deadlift sets to train their grip. Liquid chalk helps on strapless sets. Read more in How to Improve Grip Strength for Deadlifts.

Common Mistakes

• Turning the RDL into a squat: if your knees bend more as you lower the bar, you're squatting. Keep the bend steady and push your hips back.
• Going too low on RDLs: lower only as far as you can keep your back flat.
• Letting the bar drift forward: keep it close to your legs on both lifts.
• Using RDL weights for deadlifts and vice versa: RDLs typically use noticeably less weight.

Bay Gear Co. Gear for Pulling Day

Our lifting straps are padded lasso straps, 24 inches long, $19.99 a pair. Pair them with liquid chalk, and for heavy deadlifts check out our 10mm lever belt ($129.99) or a quick locking belt ($34.99). New to straps? Start with our lifting straps buyer's guide.

FAQ

Is the Romanian deadlift easier than the deadlift?

RDLs use lighter weight but are demanding in a different way, especially on the hamstrings.

Can I use straps for RDLs?

Yes. Straps are common on RDLs so your grip doesn't limit the set.

Can I do deadlifts and RDLs in the same week?

Yes. Many programs do a heavy deadlift day and a lighter RDL day.

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