Exercise guide
Romanian Deadlift
Learn how to use romanian deadlift in training, choose practical loads, avoid common mistakes, and track progress in RackMath.
At a glance
How to use this lift in training.
Position and movement cues
- Grip
- Grip just outside the thighs and keep arms long like straps connecting you to the bar.
- Feet
- Use hip-width feet and keep pressure through midfoot and heel.
- Back and chest
- Brace, keep lats tight, and maintain a consistent trunk position while hips move back.
- Range of motion
- Lower until hamstrings limit the hinge or the back position would change, then stand by driving hips forward.
- Speed
- Use a slow, controlled lower and a smooth return. This lift should not bounce off the bottom.
- Elbows and knees
- Keep elbows straight and knees slightly bent but not turning the lift into a squat.
Common mistakes
- Reaching for the floor at the expense of back position
- Too much knee bend
- Letting the bar drift away
- Rushing the eccentric
How to practice it
Start each set by finding the same setup: stable feet, balanced grip or handles, a braced trunk, and a repeatable start position. Stop the set when the lift no longer looks like the first good rep.
For a heavy barbell lift, use the empty bar, then a few smaller jumps before your working weight. For dumbbells or machines, use one or two lighter feeler sets.
Loading and progression
Use 3-6 reps for strength practice, 6-12 reps for most muscle-building work, and 10-15+ reps for lighter accessories or skill practice.
Pick a load that feels like RPE 7-8 on the final set. Add weight only when the target reps, range of motion, and positions stay consistent.
Track it in RackMath
RackMath keeps previous weights, reps, RPE, plates, warmups, and PRs connected to the exercise so the next session starts with context.
Plate examples
Common barbell loading examples.
Use these as quick references. For custom plates, collars, kg plates, or specialty bars, use the RackMath plate calculator.
| Target | 45 lb bar setup |
|---|---|
| 95 lb | 25 per side |
| 135 lb | 45 per side |
| 185 lb | 45 + 25 per side |
| 225 lb | 45 + 45 per side |
Ready to track it?