What the RDL?!
Ever been confused about the differences between certain movements that seem to be similar
on the surface, but when you break them down, they are actually different?
Or maybe you didn’t know that there were differences?
Here, you are going to learn what the difference is between the Romanian Deadlift and the Conventional Deadlift,
and why one maybe programmed over the other.
Romanian Deadlift (RDL) Vs Conventional Deadlift:
Watching someone perform these movements, you may think that they look the same…
But they have many differences, hence why one is programmed over the other.
The RDL is done by starting in the standing position. The knees are straighter as this lift is
performed, and as you hinge at the waist, the weight, whether it be a barbell or dumbbells,
stop just below your kneecaps to mid shin. This deadlift targets the muscles of your posterior chain
specifically - this includes your hamstrings, glutes, and lower back. It forces you to work on your hip drive,
as the weight does not go all the way to the floor, and it also encourages you to work on your hip flexion
because of the movement beginning in the standing position.
The Conventional Deadlift is done by starting the lift from the floor. The plates of your barbell
will touch the floor with this movement. This deadlift targets your entire body. Yes, you read
that right! Because it is begun from the floor, one must activate every single muscle group in
their body in order to have a safe, efficient lift.
So why would you choose one over the other? While both deadlifts work the entire posterior
chain, the RDL specifically targets the muscles of your posterior chain while the Conventional Deadlift targets the musculature
of the entire body, and the RDL uses. Because of the differences in the body mechanics (and muscles used) of each
movement, one can typically expect to lift more weight with the Conventional Deadlift, and therefore the conventional deadlift
is better for working on overall strength.
When you see RDL or Conventional Deadlifts programmed on the board for a workout, now you
have an idea of what the intention is behind Kari programming such movement. Everything is
intentionally programmed at the GLP so that you can live a more mobile, healthy, golden life.