The Deadlift to Squat Ratio Calculator helps lifters compare their deadlift and squat strength to determine if their strength balance is within a normal range. This ratio is useful for powerlifters, weightlifters, bodybuilders, and strength athletes to assess performance and identify weaknesses.
A balanced ratio indicates well-rounded lower body strength, while an unusual ratio may suggest the need for training adjustments. Coaches and athletes use this tool to ensure proportional strength development and injury prevention.
Formula of Deadlift To Squat Ratio Calculator
To calculate the Deadlift to Squat Ratio, use the following formula:
Deadlift to Squat Ratio = Deadlift 1RM / Squat 1RM
Where:
- Deadlift 1RM = Maximum weight lifted for a single repetition in the deadlift.
- Squat 1RM = Maximum weight lifted for a single repetition in the squat.
Interpretation of the Ratio:
- ~1.2 → Well-balanced strength
- Above 1.5 → Strong deadlift relative to squat
- Below 1.0 → Uncommon unless training specificity applies (e.g., Olympic lifters prioritizing squats)
This ratio allows lifters to determine whether their deadlift is significantly stronger than their squat or vice versa, helping adjust training accordingly.
Deadlift to Squat Ratio Reference Table
Below is a table showing common 1RM values and their corresponding Deadlift to Squat Ratios.
| Deadlift 1RM (kg) | Squat 1RM (kg) | Deadlift to Squat Ratio | Interpretation |
|---|---|---|---|
| 100 | 100 | 1.0 | Squat-focused |
| 120 | 100 | 1.2 | Well-balanced |
| 140 | 100 | 1.4 | Deadlift-dominant |
| 150 | 100 | 1.5 | Strong deadlift |
| 100 | 120 | 0.83 | Squat-dominant |
| 200 | 150 | 1.33 | Slight deadlift strength advantage |
This table helps athletes quickly evaluate their strength balance without manually calculating their ratio each time.
Example of Deadlift To Squat Ratio Calculator
A lifter has the following 1RM values:
- Deadlift 1RM = 180 kg
- Squat 1RM = 150 kg
Using the formula:
Deadlift to Squat Ratio = 180 / 150
Deadlift to Squat Ratio = 1.2
Interpretation:
- A ratio of 1.2 suggests a well-balanced lower body strength profile.
If another lifter has:
- Deadlift 1RM = 200 kg
- Squat 1RM = 140 kg
Deadlift to Squat Ratio = 200 / 140
Deadlift to Squat Ratio = 1.43
Interpretation:
- A ratio of 1.43 suggests a strong deadlift relative to the squat, indicating potential weaknesses in squat mechanics or quad development.
Most Common FAQs
A ratio of 1.2 is considered well-balanced. Ratios significantly above or below this value may indicate a strength imbalance that could impact performance or injury risk.
A deadlift-to-squat ratio above 1.5 suggests that the posterior chain (hamstrings, glutes, and lower back) is stronger than the quads. This could be due to body proportions, training style, or biomechanics.
If your squat is much weaker, consider focusing on quad strength, mobility, and squat depth. If your deadlift is significantly weaker, work on hamstring activation, deadlift mechanics, and posterior chain strength.