OneRepMax

Calculate Your Strength

Deadlift 1RM Calculator

Calculate your deadlift one-rep max using proven scientific formulas. Get accurate estimates with confidence intervals and personalized warm-up recommendations.

Deadlift Calculator

Weight you lifted (in lb)

Repetitions performed

Deadlift Form & Safety Guide

Proper Form Guidelines

Setup Position
  • • Stand with feet hip-width apart, bar over mid-foot
  • • Hinge at hips, keep chest up and back straight
  • • Grip bar just outside your legs
  • • Set shoulders back and down
Movement Pattern
  • • Push through your feet, not pull with your back
  • • Keep bar close to your legs throughout
  • • Stand up straight, don't lean back
  • • Control the descent back to the floor
Breathing & Bracing
  • • Take deep breath and brace core before lift
  • • Hold breath during the pull
  • • Exhale at the top of the movement
  • • Maintain core tension throughout

Safety Considerations

⚠️ Critical Safety Rules
  • • Never round your lower back
  • • Use proper warm-up progression
  • • Have a spotter for heavy attempts
  • • Stop if form breaks down
Common Mistakes
  • • Starting with hips too low (squatting)
  • • Pulling with your back instead of legs
  • • Letting the bar drift away from legs
  • • Not maintaining neutral spine
Progression Tips
  • • Start with 3-5 reps for accuracy
  • • Focus on perfect form over weight
  • • Increase weight gradually (5-10%)
  • • Allow adequate recovery between tests

Deadlift Strength Standards

Experience Level Beginner Intermediate Advanced Elite
Bodyweight Ratio 1.0x 1.5x 2.0x 2.5x+
Example (150 lb person) 150 lb 225 lb 300 lb 375 lb+

Note: These are general guidelines. Individual results may vary based on genetics, training history, and body composition.

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