Estimate your conventional, sumo, or trap bar deadlift one-rep max from a recent set, plus training percentages.
| % of 1RM | Weight | Typical use |
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Deadlift estimates behave differently than presses. A heavy hinge taxes more than your back and legs — grip, bracing, and total-body fatigue climb fast, so this deadlift calculator is tuned for the shorter, cleaner sets that give the most reliable numbers.
On a bench press, you can often keep the same bar path and pace for several reps. In deadlifts, the first rep is usually the cleanest — reps two through eight can turn into small changes in position, with hips drifting, the bar moving away from the body, or your breath pattern collapsing. That's why a crisp set of 2–6 reps is easier to interpret than a set of 12 that turns into a conditioning grind.
Both are deadlifts, but they're different movement patterns. Conventional demands more from the posterior chain and back position. Sumo shortens the range of motion for many lifters and shifts emphasis toward the hips and adductors. The formulas still work for both, but treat them as separate lifts for tracking — your sumo estimate doesn't automatically convert to your conventional max, and the reverse is true too.
Trap bar deadlifts often let you stay more upright and move more load for reps because the center of mass is different — great for training, but not a clean stand-in for a straight-bar deadlift max. A Romanian deadlift (RDL) is a controlled hinge with a deliberate stop point; use the calculator to estimate an RDL rep max, but don't treat it like your conventional deadlift 1RM.
Deadlifts respond well to clear percentages and plenty of rest. Strength work often sits around 75–90% with lower reps and longer breaks. For volume work, reduce the percentage and keep reps clean — deadlifts reward quality more than grind.
Deadlifts hit different limiters — grip, bracing, and total-body fatigue — and reps degrade faster than in presses, especially with touch-and-go pulls or drifting position. Deadlift estimates are usually more stable with fewer reps (2–6) and a full reset between each one.
No, the same rep max formulas apply to both. What differs is how you should interpret and track the result — sumo and conventional are different movement patterns, so treat their 1RM estimates as separate numbers rather than interchangeable ones.
Yes, but keep in mind a trap bar 1RM often runs higher than a straight-bar deadlift for the same lifter, due to the more upright position. Compare trap bar estimates to your trap bar history, not your conventional deadlift numbers.