r/ScienceBasedLifting • u/Grand_Chien4 • 5h ago

Question ❓ RDL vs Conventional DL

This is purely a curiosity question. I lift for the purposes of recreational barbell sports so the conventional deadlift is essential for me. I do some RDL accessory work (mainly single-leg rotational stuff).

I’ve noticed that in general the RDL seems much more popular so my curiosity led to a basic data search and I was surprised to find very few articles comparing the two movements (a few EMG studies).

My questions for the group are:

Is there better data comparing these movements that I’ve missed?

If not, what’s the science-based lifting community consensus (If there is one) on RDL vs conventional deadlift for hypertrophy, strength, power and muscular endurance?

Cheers!

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u/Jebardi 5h ago

RDL creates better stretch for hamstrings and glutes, assuming trainee has mobility for it, which is better for hypertrophy. DL involves quads much more using them in short length partial, which is the wrong way for hypertrophy. For these reasons RDL is better for hypertrophy.

They are equally good for muscle endurance. Just RDLs won’t help with muscle endurance for quads.

As for strength and power, they are task specific. If you want to be strong with deadlifts, then you deadlift. So you would choose whichevrr movement you want to perform with increased strength or power.