RDL to Deadlift Calculator
Estimate your conventional deadlift from your Romanian deadlift — or the reverse — in seconds, with the formula and disclaimers you'd expect.
RDL to Deadlift Calculator
Enter a weight above to calculate
For best accuracy, use a weight you can lift for 3-8 reps with clean, full-range form.
RDL vs Deadlift Ratio
| Lift | % of Deadlift | % |
|---|---|---|
| Conventional Deadlift | 100% | ×1.00 |
| Romanian Deadlift (RDL) | ~65% | ×0.65 |
How the Formula Works
The calculator uses a single coefficient: the Romanian deadlift (RDL) is treated as roughly 65% of the conventional deadlift 1RM. The RDL is the weaker of the two because it has a shorter range of motion, a fixed hip hinge, no quad drive, and no floor reset — so you move less absolute weight than on the conventional pull.
Conversion Formulas
| Conversion | Formula | Example |
|---|---|---|
| RDL → Deadlift | deadlift = rdl / 0.65 | 130 kg RDL → ~200 kg deadlift |
| Deadlift → RDL | rdl = deadlift × 0.65 | 200 kg deadlift → 130 kg RDL |
Why the Ratio Varies
Population averages give a solid starting point, but your personal RDL-to-deadlift ratio can differ by 10% or more. Here's why:
Grip strength
The RDL is usually done for higher reps with long time under tension and no setting the bar down. If grip fails before your hamstrings, your RDL stays artificially low — straps push the ratio back up.
Hamstring mobility
A deeper hip hinge lets you load the RDL through a longer, heavier range. Tight hamstrings cut the range short and lower the weight you can handle.
RDL technique strictness
A strict, knees-fixed RDL for hamstring isolation sits lower in the range. Letting the knees travel turns it toward a stiff-leg or even conventional pull and raises the ratio.
Range of motion
Some lifters stop at mid-shin, others go to the floor. A shorter ROM lets you use more weight, nudging your personal ratio higher.
Training emphasis
If you train RDLs heavy and rarely pull conventional, the gap shrinks. Powerlifters who max the conventional but keep RDLs light show the widest gap.
Practical Uses for This Calculator
Three situations where converting between RDL and conventional deadlift is genuinely useful:
Setting your first RDL load
If you know your conventional deadlift but have never programmed RDLs, switch to 'Deadlift → RDL' and get a sensible starting weight so your first session isn't a wild guess.
Programming accessory volume
When the RDL is your hamstring accessory, matching it to a percentage of your conventional max keeps the relative intensity consistent week to week.
Tracking carryover
If your RDL climbs but your conventional deadlift stalls, the ratio helps you see whether your posterior chain or your full-pull skill is the limiter.
Frequently Asked Questions
How much can I deadlift if I RDL X?
On average, your conventional deadlift is heavier than your Romanian deadlift because the RDL has a shorter range of motion, no floor reset, and a fixed hip-hinge that limits how much weight you can grind. We use a 65% coefficient (the midpoint of the common 60–70% range), so a 130 kg RDL maps to roughly 200 kg conventional. Your personal ratio can differ ±10% based on grip, hamstring mobility, and how strict your RDL is.
What percentage of deadlift is RDL?
For most trained lifters the Romanian deadlift sits around 60–70% of the conventional deadlift 1RM; we use 65% as a defensible midpoint. People who train RDLs heavy and with a strong grip land toward the top of that range, while those who keep RDLs light and strict for hamstring isolation sit lower.
Why is my RDL so much lighter than my deadlift?
The RDL keeps the knees nearly fixed and emphasizes a deep hip hinge, which loads the hamstrings and glutes through a long, controlled eccentric. You don't get help from the quads or a floor reset between reps, and grip often becomes the limiter. All of that means you move less absolute weight than on the conventional pull.
Should I base my RDL weight on my deadlift?
It's a reasonable starting point, but treat it as a ballpark. Switch the calculator to 'Deadlift → RDL', plug in your conventional 1RM, and the result gives you a sensible first-session RDL load. From there, adjust by feel — the RDL should feel like a controlled hamstring stretch, not a max-effort grind.
Does grip limit my RDL more than my deadlift?
Often yes. Because the RDL is typically done for higher reps with a long time under tension and no setting the bar down, grip fatigue accumulates fast. Many lifters find their RDL is grip-limited before their hamstrings are. Straps can raise your working RDL load, which shifts your personal ratio upward.
How accurate is this RDL-to-deadlift calculator?
It's a guideline accurate within roughly ±10% for most lifters, not a tested max. RDL-to-deadlift ratios vary more than most lift conversions because RDL technique and rep ranges differ so much between people. Use it to set a starting load, then test a conservative single or top set and adjust.
Is the RDL or the conventional deadlift better for hamstrings?
The RDL is the stronger direct hamstring and glute builder thanks to its long eccentric and deep hip hinge. The conventional deadlift trains the whole posterior chain plus the quads and traps and lets you move more absolute load. Most programs use both: conventional for raw strength, RDL as an accessory for hamstring hypertrophy.
Can I use this for sumo or trap-bar deadlifts too?
The 65% figure is calibrated to the conventional deadlift. Sumo and trap-bar pulls have their own leverages and usually sit close to (sometimes above) conventional for the same lifter. Estimate your conventional deadlift here first, then apply your own sumo/trap-bar offset on top if you train those variants.
Auto-Track Your Deadlift Progression
Arvo tracks every working set, estimates your 1RM across the conventional deadlift and its variations, and auto-adjusts loads. No more manual ratio math.
Try Arvo FreeDisclaimer: This calculator gives estimates based on an average coefficient: the RDL is treated as roughly 65% of the conventional deadlift (the midpoint of the commonly cited 60–70% range). Your individual ratio can vary by ±10% or more due to grip strength, hamstring mobility, range of motion, technique strictness, and training emphasis. Always start with a conservative first attempt and adjust based on how the bar moves. Not medical or professional coaching advice.