Romanian deadlift vs barbell deadlift
Both lifts hinge at the hips with a barbell, but they start from opposite ends. The conventional deadlift begins on the floor and uses the legs and back together; the Romanian deadlift starts standing, lowers only as far as the hamstrings allow, and never rests the bar.
Short answer
Pick the Romanian deadlift to train the hamstrings and glutes with moderate weight and a stretch at the bottom. Pick the conventional deadlift to lift the most weight and train the whole back side at once.
Side by side
| Romanian deadlift | Barbell deadlift | |
|---|---|---|
| Target muscle in GymTribe | Hamstrings | Lower back |
| Also works | Glutes, Lower back, Upper back, Forearms | Glutes, Hamstrings, Quads, Traps, Forearms |
| Equipment | Barbell and plates, or a rack set at hip height | Barbell and plates |
| Level in the app | Intermediate | Intermediate |
| Logged as | Weight and reps | Weight and reps |
What is different
- Where the rep starts and ends
- A deadlift starts from a dead stop on the floor and ends standing; every rep resets. An RDL starts standing, lowers the bar down the thighs to around mid-shin, then comes back up, with the plates staying off the floor for the whole set.
- Knee bend
- The deadlift bends the knees enough to get the hips down to the bar, so the quads help break the floor. The RDL keeps a soft, nearly fixed knee, so the hips do almost all of the work and the hamstrings reach a long stretch.
- How heavy it goes
- The deadlift is usually the heaviest lift in the gym. Most lifters RDL at roughly 60 to 75% of their deadlift for sets of 6 to 12, because the fixed knee and the stretched position limit the load.
- What GymTribe counts it toward
- In the muscle map, each set of the deadlift counts toward the lower back and each set of the RDL toward the hamstrings, which matches where each lift's effort lands.
Which one to pick
Pick the Romanian deadlift when…
- You want hamstring and glute size with a controlled stretch at the bottom.
- Your lower back is tired from squats or heavy pulls and you want a hinge that loads it less.
- You train for sets of 8 to 12 and want the weight to stay manageable.
Pick the deadlift when…
- You want to lift the most weight possible and track a one-rep max.
- You are training for strength sports or a test that uses the deadlift.
- You want one lift that trains the back, glutes, hamstrings and grip together.
Running both
Most programs run both: a heavy deadlift day for 3 to 5 reps and an RDL on another day for 6 to 12 reps. If you only have room for one, deadlift for strength, RDL for muscle, and swap every 8 to 12 weeks.
Track both and see which moves
Log the weight and reps of every set in GymTribe. Romanian deadlift and barbell deadlift each keep their own charts and personal records, and the muscle map shows how many sets went to each muscle this week, so you can see which lift is doing the work for you.
More comparisons
Technique here is common practice, not a prescription. If a lift hurts, stop and ask a qualified coach or clinician.
Romanian deadlift vs barbell deadlift: questions people ask
Is the Romanian deadlift better than the deadlift for hamstrings?
For hamstring growth, usually yes. The RDL keeps the knees nearly straight, so the hamstrings lengthen under load on every rep; the deadlift shares the work with the quads and back and stops short of that stretch.
Can RDLs replace deadlifts?
For building the back side of the body, yes. For strength tests and maximum weight, no: the conventional deadlift lets you lift far more, and the skill of pulling from the floor only comes from pulling from the floor.
How much should I RDL compared with my deadlift?
Around 60 to 75% of your deadlift for sets of 6 to 12 is typical. If your RDL weight is close to your deadlift, the knees are probably bending and the lift has turned into a conventional pull.
Should the bar touch the floor on an RDL?
No. Lower until the hamstrings stop you, usually around mid-shin, with a flat back, then come up. Touching the floor means the knees bent or the back rounded to get there.