Deadlift Calculator

Deadlift Variations Explained

Conventional Deadlift

The most common deadlift variation. Feet are hip-width apart, hands grip the bar outside the legs. This variation emphasizes the posterior chain and is often considered the "standard" deadlift.

Sumo Deadlift

Wide stance with toes pointed out, hands grip inside the legs. This variation allows for a more upright torso and can be easier on the lower back while emphasizing the quads and glutes more.

Trap Bar Deadlift

Uses a hexagonal bar that allows you to stand inside it. This variation is more quad-dominant and allows for a more natural pulling position, making it great for beginners.

Romanian Deadlift

Starts from the top position and focuses on the eccentric (lowering) portion. Excellent for hamstring and glute development with less stress on the lower back.

Common Deadlift Mistakes

• Bar drifting away from body: Keep the bar close throughout the entire movement
• Rounding the back: Maintain a neutral spine with natural arch
• Hyperextending at the top: Stand tall but don't lean back excessively
• Looking up during the lift: Keep neck in neutral position
• Not engaging lats: "Protect the bar" by pulling shoulders down and back
• Incorrect bar position: Bar should be over mid-foot, not over toes

Deadlift Programming

Frequency

Most lifters benefit from deadlifting 1-2 times per week. The deadlift is very taxing on the nervous system and requires adequate recovery.

Volume and Intensity

Beginners should focus on 3-5 sets of 3-5 reps at 70-85% 1RM. Advanced lifters can handle singles and doubles at higher intensities.

Accessory Work

Include Romanian deadlifts, good mornings, hip thrusts, and back extensions to support your deadlift development.

Choosing Your Deadlift Style

Body Type Considerations

Taller lifters with longer limbs often prefer sumo deadlifts, while shorter lifters may find conventional more natural. Experiment with both to find your strongest variation.

Mobility Requirements

Sumo deadlifts require good hip mobility and ankle flexibility. Conventional deadlifts need good hip hinge mobility and hamstring flexibility.

Strength Goals

If your goal is maximum strength, choose the variation that allows you to lift the most weight safely. For muscle development, both variations are effective.