Sumo Deadlift 1RM Calculator
Calculate your sumo deadlift one rep max with exercise-specific tips and guidance.
Calculate Your 1RM
Enter your weight and reps above to calculate your estimated 1RM
For best accuracy, use a weight you can lift for 3-10 reps
About 1RM Formulas
Epley Formula: Most accurate for lower rep ranges (1-6 reps). Commonly used in strength training.
Brzycki Formula: More conservative estimates. Better for higher rep ranges (6-12 reps).
Lander Formula: Middle ground between Epley and Brzycki. Good all-around accuracy.
Note: These are estimates. Your actual 1RM may vary based on factors like fatigue, technique, and training experience. Always use a spotter when testing maxes.
Form Tips
- ✓Use a wide stance with toes pointed out
- ✓Keep torso more upright than conventional
- ✓Drive knees out over toes
- ✓Sumo may equal or exceed conventional 1RM depending on leverages
Common Mistakes
- ✗Hips rising faster than shoulders
- ✗Knees caving inward
- ✗Starting with hips too low (like a squat)
Form Cues
Formula Accuracy
Moderate-High accuracy. Similar to conventional deadlift but technique variations can affect results.
Average Strength Levels
Male
Female
Frequently Asked Questions
How do I calculate my Sumo Deadlift 1RM?
To calculate your Sumo Deadlift 1RM: enter the weight you lifted and the number of reps completed. The calculator will apply the Epley, Brzycki, and Lander formulas to estimate your one rep max.
How accurate is the 1RM calculator for Sumo Deadlift?
Moderate-High accuracy. Similar to conventional deadlift but technique variations can affect results.
What muscles does Sumo Deadlift work?
Sumo Deadlift primarily targets: Quads, Glutes, Adductors, Back.
What is a good Sumo Deadlift 1RM?
For men: beginner 100kg, intermediate 160kg, advanced 220kg. For women: beginner 55kg, intermediate 95kg, advanced 145kg.
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