Deadlift Max
Calculate your deadlift one-rep max and get training percentages for your deadlift programming.
Deadlift Strength Standards
| Level | Multiplier | Example (80kg person) |
|---|---|---|
| Beginner | 1.0x BW | 80 kg |
| Intermediate | 1.5x BW | 120 kg |
| Advanced | 2.5x BW | 200 kg |
| Elite | 3.0x BW | 240 kg |
Deadlift Form Tips
- Hip hinge, not squat: The deadlift is a hip-dominant movement. Push your hips back, don't drop them like a squat.
- Keep the bar close: The barbell should scrape your shins on the way up. A straighter bar path is more efficient.
- Neutral spine: Maintain a flat back throughout the lift. Rounding the lower back under heavy load causes injuries.
- Grip strength: Use mixed grip or hook grip for heavy singles. Straps are fine for training volume.
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