Why Use a Deadlift-Specific 1RM Calculator?
The Deadlift is notoriously taxing on the Central Nervous System (CNS). Unlike the Bench Press, testing a "True 1RM" on Deadlift can take weeks to recover from.
Using a Deadlift 1RM Calculator allows you to:
- Estimate your max using safer, sub-maximal loads (e.g., a 3-rep or 5-rep max).
- Plan your training cycles without "burning out" on heavy singles.
- Switch between Conventional and Sumo stances without risking injury from form breakdown at 100% intensity.
Pro Tip: Deadlift Formulas
For Deadlifts, the Epley Formula (default in our calculator) is generally very accurate for reps below 5. If you are doing high-rep deadlifts (Touch-and-Go), the estimate may be inflated. We recommend performing dead reps (full stop) for the most accurate calculation.
How to Increase Your Deadlift 1RM
Once you have your number, focus on these accessories to drive it up:
Weak off the Floor?
Incorporated **Deficit Deadlifts** (1-2 inches) and **Paused Deadlifts** (pause at shin).
Weak at Lockout?
Add **Block Pulls**, **Rack Pulls**, and **Glute Bridges** to strengthen the hips and upper back.
Ready to build a program? Check out our Strength Training Phase which is perfect for increasing your Deadlift.
Important Medical Disclaimer
The training programs, techniques, and nutritional information provided on this website are for educational and informational purposes only. They do not constitute medical advice or professional training instruction.
Resistance training involves inherent risks of injury. You should consult with a qualified healthcare professional or physician before starting any new exercise program, especially if you have a history of heart disease, high blood pressure, or other medical conditions. By using this information, you agree that the authors and website owners are not liable for any injuries, damages, or losses sustained in connection with the use of this content. Always listen to your body and stop immediately if you experience pain, dizziness, or shortness of breath.