RDL or Just a Bad Deadlift?

brunoG67 · Post by **brunoG67** » Fri Mar 13, 2026 5:56 pm

When I do RDLs, it feels like I’m just doing a bad deadlift. How do you tell the difference between the two?

ThomasM · Post by **ThomasM** » Fri Mar 13, 2026 6:26 pm

RDLs start from the top and you push your hips back. Deadlifts start from the floor, so the movement feels different.

SladeIron · Post by **SladeIron** » Fri Mar 13, 2026 6:35 pm

In RDLs your knees stay slightly bent and the focus is more on hamstrings. Deadlifts use more legs and back together.

CAngel23 · Post by **CAngel23** » Fri Mar 13, 2026 6:43 pm

The bar usually doesn’t touch the floor on RDLs. You lower it until you feel a hamstring stretch and come back up.

Jett-Muscle · Post by **Jett-Muscle** » Fri Mar 13, 2026 6:59 pm

Think of RDLs as a hip hinge exercise. If you feel it mostly in your hamstrings and glutes, you’re doing it right.

brunoG67 · Post by **brunoG67** » Fri Mar 13, 2026 7:06 pm

That makes sense. I think I might be bending my knees too much and turning it into a regular deadlift.

JaxBulk(JB) · Post by **JaxBulk(JB)** » Fri Mar 13, 2026 8:00 pm

Yeah bro keep the bar close to your legs and move your hips back. That usually fixes the form.

RobbieWD · Post by **RobbieWD** » Fri Mar 13, 2026 8:41 pm

Try using lighter weight first and focus on the stretch in your hamstrings. Once you feel that, the movement clicks.

Richardd5 · Post by **Richardd5** » Fri Mar 13, 2026 9:06 pm

Also control the negative on RDLs. Slow lowering helps you feel the difference from a deadlift.

JRsilva09 · Post by **JRsilva09** » Fri Mar 13, 2026 9:32 pm

If your lower back is doing all the work, something’s off. You should feel RDLs mainly in hamstrings and glutes.

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