Here is a VERY basic comparison of trap bar deadlifts vs RDL’s. Both of these exercises strengthen and develop the posterior chain muscles.
Before introducing any barbell or trap bar deadlifting variations, I highly recommend mastering other hip hinging movements first.
A good progression could be:
1️⃣ Bodyweight hip hinges
2️⃣ Band/cable pull-throughs
3️⃣ Dumbbell/kettlebell block pulls
4️⃣ Dumbbell/kettlebell RDL’s
5️⃣ Landmine RDL’s
I could add in other exercises.
Here is an extremely basic breakdown of trap bar deadlifts vs RDL’s. To be clear, there will be individual differences in “optimal form.”
Trap Bar Deadlifts
- The body is inside the hex shaped bar, and the weight is on either side of the body.
- More of a hinge/squat hybrid.
- The torso is more upright.
- There is more ankle dorsiflexion.
- The knees are ahead of the ankles.
- There is more knee movement.
- More quadriceps involved.
RDL’S (one of my favorite variations)
- The weight (barbell) is in front of the body (but should remain tight to the body).
- Pure hinging movement.
- The shins are in a relatively vertical position (there is limited ankle dorsiflexion).
- The knees remain roughly over the ankles.
- There is less knee movement.
- Less quadriceps involved.
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