Romanian Deadlift (RDL) vs Cable Bar Romanian Deadlift
Swapping Romanian Deadlift (RDL) (Barbell) for Cable Bar Romanian Deadlift (Cable) retains 100% overlap; expect pulley-guided continuous line of pull. Compare exact 17-muscle fractional recruitment before swapping equipment mid-session.
Side-by-Side 17-Muscle Recruitment Delta
How primary mover (1.0× set) and synergist (0.5× set) allocation changes when swapping Romanian Deadlift (RDL) for Cable Bar Romanian Deadlift.
| Muscle Group | Romanian Deadlift (RDL) | Cable Bar Romanian Deadlift | Leverage Shift |
|---|---|---|---|
| Hamstrings | Primary (42%) | Primary (42%) | Matched |
| Glutes (Gluteus Maximus / Medius) | Primary (30%) | Primary (30%) | Matched |
| Lower Back (Spinal Erectors) | Secondary (18%) | Secondary (18%) | Matched |
| Forearms & Grip | Secondary (10%) | Secondary (10%) | Matched |
Load & Volume Conversion: Romanian Deadlift (RDL) → Cable Bar Romanian Deadlift
Worked weight heuristic: a 100 kg set on Romanian Deadlift (RDL) (Barbell) maps roughly to 45 kg on Cable Bar Romanian Deadlift (Cable; 2.5 kg jumps, curve: constant cable tension at peak lengthened position). Calibrate set 1 at RPE 8 so e1RM history for Romanian Deadlift (RDL) remains unskewed. Zero anatomical muscles are dropped between Romanian Deadlift (RDL) and Cable Bar Romanian Deadlift; 1:1 weekly set volume carries straight across.
Supporting Sports-Science Literature
| Study Title | Lead Author & Year | Verified Link |
|---|---|---|
| Kettlebell swing targets semitendinosus and supine leg curl targets biceps femoris: an EMG study with rehabilitation implications. | Zebis (2013) | PubMed 22736206 ↗ |
| Gluteal Muscle Forces during Hip-Focused Injury Prevention and Rehabilitation Exercises. | Collings (2023) | PubMed 36918403 ↗ |
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) | PubMed 37461495 ↗ |