Free ratio calculator
Sumo Deadlift to Conventional Deadlift Ratio Calculator
Enter a sumo deadlift 1RM and Trainnode estimates a balanced conventional deadlift target from the same calculator data used on the free strength ratio calculator.
Quick answer
A balanced Deadlift is about 100% of Sumo Deadlift.
Because both lifts are in the hip hinge family, this is mostly a specificity and carryover check. In reverse, Sumo Deadlift is about 100% of Deadlift. Treat the number as a coaching guideline and use Trainnode's 10% tolerance band to flag lifts that are meaningfully out of line.
Formula
Conventional Deadlift 1RM / Sumo Deadlift 1RM. Divide Deadlift 1RM by Sumo Deadlift 1RM; Trainnode uses 100% as the balanced target for this page.
How to use it
Helpful when a lifter alternates sumo and conventional pulling styles.
Calculator coverage
Trainnode's free calculator supports 25 common barbell, dumbbell, machine, and weighted bodyweight lifts.
Programming read
Sumo Deadlift to Deadlift: same-pattern carryover
Deadlift will usually sit below Sumo Deadlift in a balanced profile. Since both lifts are hip hinge movements, use this ratio to judge whether Sumo Deadlift is carrying over to Deadlift, or whether the lifter needs more specific practice, setup work, or loading exposure on Deadlift.
Interactive
Build your own strength ratio profile
This calculator is preconfigured for Sumo Deadlift to Conventional Deadlift. You can switch anchor lifts, add more supported exercises, change units, or move into bodyweight standards without leaving the page. Need to estimate your 1RM first?
Enter what a client actually lifts (optional) to see whether each lift is balanced, over- or under-developed against the ±10% band. The basis selector adjusts expected targets by movement pattern.
Every lift supported by the free calculator
Trainnode keeps these pages tied to the same supported lift set as the public calculator, so every ratio page reflects what the tool can actually calculate.
Squat pattern
- Back Squat100%
- Front Squat85%
- Box Squat105%
- Hack Squat140%
- Bulgarian Split Squat45%
- Leg Press250%
Hip hinge
- Deadlift125%
- Sumo Deadlift125%
- Trap-Bar Deadlift130%
- Romanian Deadlift95%
- Hip Thrust150%
- Good Morning60%
Horizontal push
- Bench Press75%
- Incline Bench Press67%
- Close-Grip Bench Press70%
- Dumbbell Bench Press60%
- Weighted Dip45%
Vertical push
- Overhead Press50%
- Push Press62%
- Seated DB Shoulder Press40%
Horizontal pull
- Barbell Row66%
- Pendlay Row60%
Vertical pull
- Weighted Pull-Up40%
- Weighted Chin-Up45%
- Lat Pulldown55%
Sumo Deadlift to Conventional Deadlift FAQ
- What is a good sumo deadlift to conventional deadlift ratio?
- A useful balanced target is Deadlift at about 100% of Sumo Deadlift. Both lifts sit in the hip hinge pattern, so this is mainly a same-family strength check. Use it as a starting point, then allow for leverage, technique, and training history.
- How do you calculate the sumo deadlift to conventional deadlift ratio?
- Divide Deadlift 1RM by Sumo Deadlift 1RM. On this page, Sumo Deadlift is preselected as the anchor and Deadlift is highlighted as the target.
- What should a coach do if Deadlift is below target?
- Treat it as a programming clue, not a diagnosis. If Deadlift trails the expected target from Sumo Deadlift, add more specific exposure to Deadlift, review technique, and check whether fatigue or training history explains the gap.
Questions about strength ratios?
Want to see how Trainnode handles strength ratios for your clients?
I’m a coach too — happy to walk you through how ratio collections, anchor lifts, and automatic imbalance analysis work for a real roster. Book a quick call or message me directly.
Prefer to explore first? See the strength ratios feature.