06/18/2026
A lot of people throw around the word “deadlift” like they’re all the same thing, but they actually hit a little differently. 👏
If your goal is growing your glutes, building stronger hamstrings, or just understanding why your coach has you doing one variation over another, this is for you.
🍑 SDL (Stiff-Legged Deadlift) = More hamstring stretch and less knee bend.
🍑 RDL (Romanian Deadlift) = My go-to for glutes and hamstrings. This is the one you’ll see me programming the most for my ladies.
🍑 Conventional Deadlift = More overall strength, more knee bend, and more quad involvement.
None of them are “better” than the others. It just depends on what you’re trying to accomplish.
That’s why I always tell my clients… don’t just go through the motions. Understand WHY you’re doing an exercise and what muscle you’re trying to target.
Train with intention, not just exhaustion
Which one do y’all love (or hate👀) the most?
