Many people interchange the usage of the RDL and the SLDL. Is this accurate? In a word, no. Let’s examine the lifts and their heritage. The RDL comes from Russia or Romania (depending on who you ask what the R stands for) and the SLDL comes from the bodybuilding world.
The RDL is meant to simulate the top of the second pull in the clean and the snatch. The RDL is a heavy version of the kettlebell swing. The RDL SHOULD be executed down to the top of the knees with a moderate tempo and up with a quick, explosive movement, much like the kettlebell swing. The feet stay on the ground as the hips drive the bar up to the high pocket position. Remember, it is a partial movement lift prescribed to assist the second pull in the clean and snatch.
The SLDL is designed to load the glutes and hams throughout the entire ROM of the backside chain. The knees MUST be UNLOCKED in order to load the muscles and tendons and NOT the ligaments and discs. Executed from the ground or on a small box depending on the flexibility of the hamstrings. Proper form is to shift the weight back loading the heels while hinging at the hip. The lumbar spine should NOT flex, the core should stay braced throughout the entire movement. The grip should be shoulder width and the tempo should be controlled.
So, in essence, the two lifts come from different heritages and are designed for two different reasons, impacting vastly different neural patterns. While using the same musculature, the ROM, loads and tempo of movement should be very different in execution.
If you want a nice butt and hams, do both lifts. If you want a bigger, faster, better clean or snatch, focus on the RDL.
NO NO NO – Legs too straight!! Single leg version of the SLDL Traditional Version of the SLDL