For soccer
For soccer, single-leg RDL rates higher on our research criteria: easier to learn and fit in.
Both are good choices that work the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Single-Leg RDL. Hamstring and hip strength with balance on one leg, the base for sprinting and sudden stops.
Trap Bar Deadlift. A strength base with a lower learning curve than the barbell deadlift.
For running, single-leg RDL rates higher on our research criteria: easier to learn and fit in.
For golf, single-leg RDL rates higher on our research criteria: easier to learn and fit in.
For American football, trap bar deadlift rates higher on our research criteria: more carry-over to American football. Single-leg RDL does more to prevent injuries.
For soccer, single-leg RDL rates higher on our research criteria: easier to learn and fit in. Both are good choices that work the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
Trap bar deadlift is easier: it’s easy to learn, while single-leg RDL takes some practice.
Single-leg RDL needs dumbbells, so a home gym covers it. Trap bar deadlift needs a trap bar, so for most people it’s a gym exercise.
About the same: both rate Strong for injury protection in our research rubric.