Hey all you cool cats and kittens. Today we're going to talk about the difference between an RDL and a straight leg deadlift. So the difference with the RDL is that it starts from the top. So we're going to go ahead, set the bar up in the rack. We're going to un-rack the bar, take a small step backwards, and then from this position we're going to take a big breath. We're going to set that back nice and tight, and we're going to reach our hips back to the bar gets just below our knees right there. We're going to come right back up. So nice and slow and controlled on the way down. Big breaths set your back down nice and slow. Come right back up. So the benefit with these is that we can use these to help someone set their back better on the dead lift. If they have issues setting their back from the floor this helps because it's easier to set your back at the top and hold it as we slowly lower that weight down and then come back to that starting position. The RDL is great for a hypertrophy phase in your program specifically for the glutes and the hamstrings. So conversely with the straight leg deadlift we're going to start from the floor this time. So Aaron's going to bend down, grab the bar, she's going to keep her knees almost straight so that there's almost no knee extension coming off the floor. Whereas in the deadlift we're going to have a little bit of knee extension to help push that bar off the floor. Here we're not. So those hamstrings are going to get worked a whole lot here. So you got to be careful with how you load the volume and intensity on these so you're not really sore. So from here Aaron's going to take a big breath in, squeeze all the slack out, get her back nice and tight and drag that bar up her legs. Okay, slow lower back down, big breath in, squeeze the slack, back tight, drag it up. Good. While the RDL and the straight leg deadlift are both good for hypertrophy the RDL is focusing on setting the upper back and extension. So for the RDL we're going to be better off using five sets of three or something along those lines. But the straight leg deadlift we're using more muscle mass over a great range of motion. So for the straight leg deadlift we're going to do three sets of eight reps. For more how to dead the videos click the link up here.