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Deadlift from Squat Estimator

Predict your deadlift max from your squat using a typical ratio.

How it is calculated

The estimate multiplies the squat by one fixed ratio: deadlift = squat × 1.2. Both values are in kilograms and the result is rounded to one decimal. This means the tool assumes a deadlift 20 % heavier than the squat for everyone, and nothing about limb length, stance (conventional or sumo), equipment, training age or sex changes it. A squat of zero or less gives no result. Because the ratio is fixed, the estimate scales in a straight line: double the squat and the estimate doubles. Use it as a rough benchmark to compare with your tested lifts, not as a prediction of what you will pull on the day.

Worked example

A lifter has a squat one-rep max of 150 kg. Multiplying by 1.2 gives 150 × 1.2 = 180, so the estimated deadlift is 180.0 kg. If the lifter's real deadlift is only 165 kg, the gap suggests the pull may be lagging behind the squat. If it is 200 kg, the lifter is already pulling more than the typical ratio suggests.

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Common mistakes

  • Using a squat set of several reps as a one-rep max. The ratio is meant for a 1RM, and a multi-rep set underestimates the true figure.
  • Expecting this tool to be the exact inverse of the squat-from-deadlift one. They use independent fixed ratios (1.2 and 0.85), so converting back and forth will not return the starting number.
  • Comparing a high-bar squat, a front squat or a box squat as if they were the same lift. Pick the squat variation you actually test.
  • Treating the estimate as a safe opening weight. It is a ratio guess and can be well above what you can pull today.
  • Typing pounds into the kilogram field and getting a number that is 2.2 times too high.

About this calculator

Across large strength-training datasets, the deadlift-to-squat ratio for most lifters tends to fall around 1.15-1.3× — meaning a lifter's deadlift 1-rep max is typically 15-30% higher than their squat 1RM, since the deadlift starts from a dead stop and doesn't require controlling a heavy bar on the way down the way a squat does. The exact ratio shifts with limb length, training history and lifting style — sumo pullers and lifters with long arms tend to sit toward the higher end.

Powerlifting coaches and lifters use this ratio as a quick sanity check: if your deadlift is only 5-10% above your squat, your deadlift technique or posterior-chain strength may be lagging relative to your squat; if it's 40%+ higher, your squat may be the weaker link worth prioritizing in programming.

A typical squat-to-deadlift ratio is applied to your squat 1RM to estimate your deadlift 1RM, a benchmark to hold against what you actually pull.

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