05/08/2026
WEDNESDAY WORKOUT TIPS 🏋️♀️ Conventional Deadlift vs RDL 🧠
The main difference is where the movement starts, how much the knees bend, and what your training focus is.
Conventional deadlift ⬇️
🔸 Starts from the floor, with greater flexion in the knees.
🔸 Muscles used - Glutes, Hamstrings, Quads, Spinal Erectors, Lats, Traps & Core
🔸 Important for strength development, sport specific and posture chain.
RDL⬇️
🔸Starts from an upright standing position, using a slight knee bend throughout the downward phase.
🔸Muscles used - Hamstrings, Glutes, Spinal Erectors, Lats & Core.
🔸This exercise has a primary focus of targeting Hamstrings & Glutes.
🔸Important for building strength in Hamstrings/Glutes and developing our hip hinge ability.
I’ve had a lot of clients recently asking for a refresher on these exercises or aren’t fully sure about the difference.
Take a look at these videos and see if you can spot the difference in both set up position and movement phase. Watch out for an upcoming walk through videos for a step by step guide💪🏻
Remember if you’re a beginner or not fully confident. Take a step back and simplify this movement down to using for example a kettlebell.
Any questions fire away 😀
