Calculate your deadlift one-rep max (1RM) using proven formulas. Get strength standards, bodyweight ratios, and personalized training percentages to maximize your posterior chain strength and overall power.
Most lifters can deadlift 1.2-1.4x more than they can squat due to the shorter range of motion and greater posterior chain involvement. These standards represent your conventional deadlift 1RM as a multiple of bodyweight.
| Level | Male | Female | Typical Lifter Profile |
|---|---|---|---|
| Beginner | 1.0x BW | 0.5x BW | First few months of training |
| Novice | 1.5x BW | 1.0x BW | 6-12 months consistent training |
| Intermediate | 2.0x BW | 1.25x BW | 1-2 years structured programming |
| Advanced | 2.5x BW | 1.75x BW | 3-5 years dedicated training |
| Elite | 3.0x BW | 2.25x BW | Competitive powerlifter |
Both styles are valid and competition-legal. Your optimal style depends on your biomechanics, mobility, and personal preference. Many lifters benefit from training both.
Feet hip-width apart, hands grip outside legs. More vertical bar path.
Hamstrings, glutes, lower back, lats. Greater posterior chain emphasis.
Shorter lifters, those with good hip hinge mechanics, building overall back strength.
Good hip hinge pattern, hamstring flexibility.
Wide stance, toes out, hands grip inside legs. Shorter range of motion.
Quads, glutes, adductors. Less lower back stress, more leg drive.
Taller lifters with long limbs, those with lower back issues, maximizing leverage.
Hip mobility, ankle flexibility, adductor flexibility.
Proper setup is critical for safe, maximal deadlifts. Follow this sequence every single rep.
Bar over mid-foot (not toes). Hip-width for conventional, wide for sumo. Weight on full foot.
Double overhand, mixed grip, or hook grip. Hands just outside legs (conventional) or inside (sumo). Squeeze bar hard.
Lower hips until shins touch bar. Lift chest and pull shoulder blades back. Create tension.
Pull up on bar until you hear/feel the plates lift slightly. Arms straight, lats engaged.
Deep breath into belly, brace core hard. Drive through floor, keep bar close to body. Hips and shoulders rise together.
Start from top, lower with slight knee bend. Emphasizes hamstring stretch and hip hinge.
Stand on 1-3" platform. Increases range of motion and strengthens off the floor.
Neutral grip, more upright torso. Reduces lower back stress, allows heavier loads.
Pull from pins set at knee height. Overload lockout portion of lift.
Pause 1-2 seconds just below or at knee level. Eliminates momentum.
Wide grip increases range of motion. Builds upper back and improves positioning.
Makes it a squat-deadlift hybrid. Hips should be higher than knees but lower than shoulders. Find your optimal hip height through practice.
Most dangerous error. Maintain neutral spine by bracing core hard and keeping chest up. Reduce weight if you can't maintain position.
Creates inefficient bar path and increases injury risk. Keep bar in contact with legs throughout entire lift. Engage lats to pull bar back.
Causes form breakdown and missed lifts. Take slack out of bar first, then apply smooth, continuous force. Think "push the floor away."
Leaning back excessively stresses lower back. Lockout is achieved when hips and knees are fully extended, not by leaning back.
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