The RDL and SLDL are supplemental lifts for the deadlift. They use much of the same muscle mass and close to the same range of motion. So what's the difference?

The RDL starts from the rack at about the height of your mid thigh. You take the bar out of the rack, step back, unlock your knees slightly, and bend at the hips to slide the bar down your legs. The lifter must maintain a rigid back and fixed knees during the entire movement.

The SLDL starts from the floor, with the bar over the middle of the lifter’s feet, just like the deadlift. The “stiff legged” or “straight legged” deadlift is a little bit misleading, as few lifters will be able to deadlift from this position with completely straight legs. To set up for the SLDL, unlock your knees only enough to allow you to set your back. Your goal is to set up with vertical shins.

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