- 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，而一个 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
要计算 Deadlift to Squat Ratio，使用以下公式：
硬拉与深蹲比率 = 硬拉 1RM / 深蹲 1RM
地点：
- 硬拉1RM = Maximum weight lifted for a single repetition in the deadlift.
- 深蹲1RM = Maximum weight lifted for a single repetition in the squat.
Interpretation of the Ratio:
- 〜1.2 → Well-balanced strength
- 1.5以上 → Strong deadlift relative to squat
- 下面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
下表显示 common 1RM values 及其对应的 Deadlift to Squat Ratios.
| Deadlift 1RM (kg) | Squat 1RM (kg) | Deadlift to Squat Ratio | 解释 |
|---|---|---|---|
| 100 | 100 | 1.0 | Squat-focused |
| 120 | 100 | 1.2 | 均衡 |
| 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 次.
Example of Deadlift To Squat Ratio Calculator
A lifter has the following 1RM values:
- 硬拉1RM = 180公斤
- 深蹲1RM = 150公斤
使用公式：
Deadlift to Squat Ratio = 180 / 150
Deadlift to Squat Ratio = 1.2
解读：
- 比率为 1.2 建议一个 匀称 lower body strength profile.
If another lifter has:
- 硬拉1RM = 200公斤
- 深蹲1RM = 140公斤
Deadlift to Squat Ratio = 200 / 140
Deadlift to Squat Ratio = 1.43
解读：
- 比率为 1.43 建议一个 strong deadlift relative to the squat, indicating potential weaknesses in squat mechanics or quad development.
最常见的常见问题解答
比率为 1.2 被认为 匀称. Ratios significantly above or below this value may indicate a strength imbalance that could impact performance or injury risk.
A deadlift-to-squat ratio 在1.5之上 建议 posterior chain (hamstrings, glutes, and lower back) is stronger than the quads。 这可能是由于 body proportions, training style, or biomechanics.
如果你的 squat is much weaker, consider focusing on quad strength, mobility, and squat depth。 如果您的 deadlift is significantly weaker, 工作 on hamstring activation, deadlift mechanics, and posterior chain strength.