Smith Machine Sumo Deadlift vs Barbell Stiff-Leg Deadlift Strength Standards
Compare your smith machine sumo deadlift and stiff-leg deadlift against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: displayed machine or cable resistance and 1–12 strict reps. Second lift: total barbell weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, pull from the specified wide-stance start to a controlled standing finish without squat drift, Romanian-deadlift drift, rack-pull shortcuts, or changed stance reps. For the second exercise, begin each rep with the bar motionless on the floor, keep only a soft knee bend, hinge with the bar close, and finish fully upright. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Smith Machine Sumo Deadlift vs Stiff Leg Deadlift Strength Standards by Bodyweight
The paired standards below show what the smith machine sumo deadlift and stiff-leg deadlift each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Smith Machine Sumo Deadlift / Stiff-Leg Deadlift in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Smith Machine Sumo Deadlift vs Stiff-Leg Deadlift Standards
How to read the table: The first number is Smith Machine Sumo Deadlift; the second is Stiff-Leg Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 112 / 91 lb 50.8 / 41.3 kg | 160 / 116 lb 72.6 / 52.6 kg | 217 / 160 lb 98.4 / 72.6 kg | 273 / 205 lb 123.8 / 93 kg |
| 130 lb 59 kg | 118 / 96 lb 53.5 / 43.5 kg | 169 / 123 lb 76.7 / 55.8 kg | 229 / 169 lb 103.9 / 76.7 kg | 288 / 217 lb 130.6 / 98.4 kg |
| 140 lb 63.5 kg | 124 / 101 lb 56.2 / 45.8 kg | 178 / 129 lb 80.7 / 58.5 kg | 241 / 178 lb 109.3 / 80.7 kg | 303 / 228 lb 137.4 / 103.4 kg |
| 150 lb 68 kg | 130 / 106 lb 59 / 48.1 kg | 186 / 135 lb 84.4 / 61.2 kg | 252 / 186 lb 114.3 / 84.4 kg | 317 / 238 lb 143.8 / 108 kg |
| 160 lb 72.6 kg | 136 / 111 lb 61.7 / 50.3 kg | 194 / 141 lb 88 / 64 kg | 263 / 194 lb 119.3 / 88 kg | 331 / 249 lb 150.1 / 112.9 kg |
| 170 lb 77.1 kg | 141 / 115 lb 64 / 52.2 kg | 202 / 147 lb 91.6 / 66.7 kg | 274 / 202 lb 124.3 / 91.6 kg | 344 / 259 lb 156 / 117.5 kg |
| 180 lb 81.6 kg | 147 / 120 lb 66.7 / 54.4 kg | 210 / 152 lb 95.3 / 68.9 kg | 285 / 210 lb 129.3 / 95.3 kg | 358 / 269 lb 162.4 / 122 kg |
| 190 lb 86.2 kg | 152 / 124 lb 68.9 / 56.2 kg | 218 / 158 lb 98.9 / 71.7 kg | 295 / 218 lb 133.8 / 98.9 kg | 371 / 279 lb 168.3 / 126.6 kg |
| 200 lb 90.7 kg | 157 / 128 lb 71.2 / 58.1 kg | 226 / 163 lb 102.5 / 73.9 kg | 305 / 226 lb 138.3 / 102.5 kg | 384 / 289 lb 174.2 / 131.1 kg |
| 210 lb 95.3 kg | 162 / 133 lb 73.5 / 60.3 kg | 233 / 169 lb 105.7 / 76.7 kg | 315 / 233 lb 142.9 / 105.7 kg | 397 / 298 lb 180.1 / 135.2 kg |
| 220 lb 99.8 kg | 168 / 137 lb 76.2 / 62.1 kg | 240 / 174 lb 108.9 / 78.9 kg | 325 / 240 lb 147.4 / 108.9 kg | 409 / 308 lb 185.5 / 139.7 kg |
| 230 lb 104.3 kg | 173 / 141 lb 78.5 / 64 kg | 248 / 179 lb 112.5 / 81.2 kg | 335 / 248 lb 152 / 112.5 kg | 421 / 317 lb 191 / 143.8 kg |
| 240 lb 108.9 kg | 178 / 145 lb 80.7 / 65.8 kg | 255 / 185 lb 115.7 / 83.9 kg | 345 / 255 lb 156.5 / 115.7 kg | 434 / 326 lb 196.9 / 147.9 kg |
| 250 lb 113.4 kg | 183 / 149 lb 83 / 67.6 kg | 262 / 190 lb 118.8 / 86.2 kg | 354 / 262 lb 160.6 / 118.8 kg | 445 / 335 lb 201.8 / 152 kg |
| 260 lb 117.9 kg | 187 / 153 lb 84.8 / 69.4 kg | 269 / 195 lb 122 / 88.5 kg | 364 / 269 lb 165.1 / 122 kg | 457 / 344 lb 207.3 / 156 kg |
| 270 lb 122.5 kg | 192 / 157 lb 87.1 / 71.2 kg | 276 / 200 lb 125.2 / 90.7 kg | 373 / 276 lb 169.2 / 125.2 kg | 469 / 353 lb 212.7 / 160.1 kg |
| 280 lb 127 kg | 197 / 161 lb 89.4 / 73 kg | 282 / 205 lb 127.9 / 93 kg | 382 / 282 lb 173.3 / 127.9 kg | 480 / 361 lb 217.7 / 163.7 kg |
| 290 lb 131.5 kg | 201 / 164 lb 91.2 / 74.4 kg | 289 / 209 lb 131.1 / 94.8 kg | 391 / 289 lb 177.4 / 131.1 kg | 492 / 370 lb 223.2 / 167.8 kg |
| 300 lb 136.1 kg | 206 / 168 lb 93.4 / 76.2 kg | 296 / 214 lb 134.3 / 97.1 kg | 400 / 296 lb 181.4 / 134.3 kg | 503 / 378 lb 228.2 / 171.5 kg |
Women’s Smith Machine Sumo Deadlift vs Stiff-Leg Deadlift Standards
How to read the table: The first number is Smith Machine Sumo Deadlift; the second is Stiff-Leg Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 63 / 53 lb 28.6 / 24 kg | 92 / 69 lb 41.7 / 31.3 kg | 126 / 95 lb 57.2 / 43.1 kg | 163 / 126 lb 73.9 / 57.2 kg |
| 110 lb 49.9 kg | 67 / 56 lb 30.4 / 25.4 kg | 98 / 73 lb 44.5 / 33.1 kg | 134 / 102 lb 60.8 / 46.3 kg | 173 / 134 lb 78.5 / 60.8 kg |
| 120 lb 54.4 kg | 72 / 59 lb 32.7 / 26.8 kg | 103 / 78 lb 46.7 / 35.4 kg | 142 / 108 lb 64.4 / 49 kg | 184 / 142 lb 83.5 / 64.4 kg |
| 130 lb 59 kg | 75 / 63 lb 34 / 28.6 kg | 109 / 82 lb 49.4 / 37.2 kg | 150 / 114 lb 68 / 51.7 kg | 194 / 150 lb 88 / 68 kg |
| 140 lb 63.5 kg | 79 / 66 lb 35.8 / 29.9 kg | 115 / 86 lb 52.2 / 39 kg | 158 / 119 lb 71.7 / 54 kg | 203 / 158 lb 92.1 / 71.7 kg |
| 150 lb 68 kg | 83 / 69 lb 37.6 / 31.3 kg | 120 / 90 lb 54.4 / 40.8 kg | 165 / 125 lb 74.8 / 56.7 kg | 213 / 165 lb 96.6 / 74.8 kg |
| 160 lb 72.6 kg | 87 / 72 lb 39.5 / 32.7 kg | 125 / 94 lb 56.7 / 42.6 kg | 172 / 130 lb 78 / 59 kg | 222 / 172 lb 100.7 / 78 kg |
| 170 lb 77.1 kg | 90 / 75 lb 40.8 / 34 kg | 130 / 98 lb 59 / 44.5 kg | 179 / 136 lb 81.2 / 61.7 kg | 232 / 179 lb 105.2 / 81.2 kg |
| 180 lb 81.6 kg | 94 / 78 lb 42.6 / 35.4 kg | 136 / 102 lb 61.7 / 46.3 kg | 186 / 141 lb 84.4 / 64 kg | 241 / 186 lb 109.3 / 84.4 kg |
| 190 lb 86.2 kg | 97 / 81 lb 44 / 36.7 kg | 140 / 105 lb 63.5 / 47.6 kg | 193 / 146 lb 87.5 / 66.2 kg | 249 / 193 lb 112.9 / 87.5 kg |
| 200 lb 90.7 kg | 101 / 84 lb 45.8 / 38.1 kg | 145 / 109 lb 65.8 / 49.4 kg | 200 / 151 lb 90.7 / 68.5 kg | 258 / 200 lb 117 / 90.7 kg |
| 210 lb 95.3 kg | 104 / 86 lb 47.2 / 39 kg | 150 / 113 lb 68 / 51.3 kg | 206 / 156 lb 93.4 / 70.8 kg | 267 / 206 lb 121.1 / 93.4 kg |
| 220 lb 99.8 kg | 107 / 89 lb 48.5 / 40.4 kg | 155 / 116 lb 70.3 / 52.6 kg | 213 / 161 lb 96.6 / 73 kg | 275 / 213 lb 124.7 / 96.6 kg |
| 230 lb 104.3 kg | 110 / 92 lb 49.9 / 41.7 kg | 160 / 120 lb 72.6 / 54.4 kg | 219 / 166 lb 99.3 / 75.3 kg | 283 / 219 lb 128.4 / 99.3 kg |
| 240 lb 108.9 kg | 114 / 94 lb 51.7 / 42.6 kg | 164 / 123 lb 74.4 / 55.8 kg | 226 / 171 lb 102.5 / 77.6 kg | 291 / 226 lb 132 / 102.5 kg |
How Your Smith Machine Sumo Deadlift vs Stiff Leg Deadlift Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Smith Machine Sumo Deadlift vs Stiff Leg Deadlift comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the smith machine sumo deadlift strength level
For smith machine sumo deadlift, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the stiff-leg deadlift strength level
For stiff-leg deadlift, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the smith machine sumo deadlift | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the stiff-leg deadlift | Adjust stiff-leg deadlift targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
How Men’s Smith Machine Sumo Deadlift and Stiff Leg Deadlift Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the stiff-leg deadlift standard is higher; below zero means the smith machine sumo deadlift standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
30.8 → 56.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the stiff-leg deadlift standard minus the smith machine sumo deadlift standard. A plus sign means the stiff-leg deadlift standard is higher. A minus sign means the smith machine sumo deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −21 lb −9.5 kg | −44 lb −20 kg | −57 lb −25.8 kg | −68 lb −30.8 kg |
| 130 lb 59 kg | −22 lb −10 kg | −46 lb −20.9 kg | −60 lb −27.2 kg | −71 lb −32.2 kg |
| 140 lb 63.5 kg | −23 lb −10.4 kg | −49 lb −22.2 kg | −63 lb −28.6 kg | −75 lb −34 kg |
| 150 lb 68 kg | −24 lb −10.9 kg | −51 lb −23.2 kg | −66 lb −29.9 kg | −79 lb −35.8 kg |
| 160 lb 72.6 kg | −25 lb −11.4 kg | −53 lb −24 kg | −69 lb −31.3 kg | −82 lb −37.2 kg |
| 170 lb 77.1 kg | −26 lb −11.8 kg | −55 lb −24.9 kg | −72 lb −32.7 kg | −85 lb −38.5 kg |
| 180 lb 81.6 kg | −27 lb −12.3 kg | −58 lb −26.4 kg | −75 lb −34 kg | −89 lb −40.4 kg |
| 190 lb 86.2 kg | −28 lb −12.7 kg | −60 lb −27.2 kg | −77 lb −34.9 kg | −92 lb −41.7 kg |
| 200 lb 90.7 kg | −29 lb −13.1 kg | −63 lb −28.6 kg | −79 lb −35.8 kg | −95 lb −43.1 kg |
| 210 lb 95.3 kg | −29 lb −13.2 kg | −64 lb −29 kg | −82 lb −37.2 kg | −99 lb −44.9 kg |
| 220 lb 99.8 kg | −31 lb −14.1 kg | −66 lb −30 kg | −85 lb −38.5 kg | −101 lb −45.8 kg |
| 230 lb 104.3 kg | −32 lb −14.5 kg | −69 lb −31.3 kg | −87 lb −39.5 kg | −104 lb −47.2 kg |
| 240 lb 108.9 kg | −33 lb −14.9 kg | −70 lb −31.8 kg | −90 lb −40.8 kg | −108 lb −49 kg |
| 250 lb 113.4 kg | −34 lb −15.4 kg | −72 lb −32.6 kg | −92 lb −41.8 kg | −110 lb −49.8 kg |
| 260 lb 117.9 kg | −34 lb −15.4 kg | −74 lb −33.5 kg | −95 lb −43.1 kg | −113 lb −51.3 kg |
| 270 lb 122.5 kg | −35 lb −15.9 kg | −76 lb −34.5 kg | −97 lb −44 kg | −116 lb −52.6 kg |
| 280 lb 127 kg | −36 lb −16.4 kg | −77 lb −34.9 kg | −100 lb −45.4 kg | −119 lb −54 kg |
| 290 lb 131.5 kg | −37 lb −16.8 kg | −80 lb −36.3 kg | −102 lb −46.3 kg | −122 lb −55.4 kg |
| 300 lb 136.1 kg | −38 lb −17.2 kg | −82 lb −37.2 kg | −104 lb −47.1 kg | −125 lb −56.7 kg |
How Women’s Smith Machine Sumo Deadlift and Stiff Leg Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Smith Machine Sumo Deadlift for Novice, Intermediate, Advanced, and Elite throughout the table.
16.7 → 29.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the stiff-leg deadlift standard minus the smith machine sumo deadlift standard. A plus sign means the stiff-leg deadlift standard is higher. A minus sign means the smith machine sumo deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −10 lb −4.6 kg | −23 lb −10.4 kg | −31 lb −14.1 kg | −37 lb −16.7 kg |
| 110 lb 49.9 kg | −11 lb −5 kg | −25 lb −11.4 kg | −32 lb −14.5 kg | −39 lb −17.7 kg |
| 120 lb 54.4 kg | −13 lb −5.9 kg | −25 lb −11.3 kg | −34 lb −15.4 kg | −42 lb −19.1 kg |
| 130 lb 59 kg | −12 lb −5.4 kg | −27 lb −12.2 kg | −36 lb −16.3 kg | −44 lb −20 kg |
| 140 lb 63.5 kg | −13 lb −5.9 kg | −29 lb −13.2 kg | −39 lb −17.7 kg | −45 lb −20.4 kg |
| 150 lb 68 kg | −14 lb −6.3 kg | −30 lb −13.6 kg | −40 lb −18.1 kg | −48 lb −21.8 kg |
| 160 lb 72.6 kg | −15 lb −6.8 kg | −31 lb −14.1 kg | −42 lb −19 kg | −50 lb −22.7 kg |
| 170 lb 77.1 kg | −15 lb −6.8 kg | −32 lb −14.5 kg | −43 lb −19.5 kg | −53 lb −24 kg |
| 180 lb 81.6 kg | −16 lb −7.2 kg | −34 lb −15.4 kg | −45 lb −20.4 kg | −55 lb −24.9 kg |
| 190 lb 86.2 kg | −16 lb −7.3 kg | −35 lb −15.9 kg | −47 lb −21.3 kg | −56 lb −25.4 kg |
| 200 lb 90.7 kg | −17 lb −7.7 kg | −36 lb −16.4 kg | −49 lb −22.2 kg | −58 lb −26.3 kg |
| 210 lb 95.3 kg | −18 lb −8.2 kg | −37 lb −16.7 kg | −50 lb −22.6 kg | −61 lb −27.7 kg |
| 220 lb 99.8 kg | −18 lb −8.1 kg | −39 lb −17.7 kg | −52 lb −23.6 kg | −62 lb −28.1 kg |
| 230 lb 104.3 kg | −18 lb −8.2 kg | −40 lb −18.2 kg | −53 lb −24 kg | −64 lb −29.1 kg |
| 240 lb 108.9 kg | −20 lb −9.1 kg | −41 lb −18.6 kg | −55 lb −24.9 kg | −65 lb −29.5 kg |
Smith Machine Sumo Deadlift and Stiff Leg Deadlift Exercises Used by This Calculator
Valid results depend on using the specified smith machine sumo deadlift and stiff-leg deadlift technique and load convention. Use strict, repeatable Smith Machine Sumo Deadlift and Stiff-Leg Deadlift tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use the Smith Machine Sumo Deadlift setup and load convention
The total Smith machine bar weight used for the sumo deadlift set. Valid Smith Machine Sumo Deadlift reps. Pull from the approved wide-stance start to a controlled standing finish without squat drift, Romanian-deadlift drift, rack-pull shortcuts, or changed stance reps. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use a floor-start stiff-leg deadlift with minimal knee bend
Begin each rep with the bar motionless on the floor, keep only a soft knee bend, hinge with the bar close, and finish fully upright. Enter total barbell weight. Do not use a Romanian or conventional deadlift, deficit or rack pull, touch-and-go bounce, Smith or machine variation, partial rep, or equipped lift.
Enter one recent Smith Machine Sumo Deadlift result and one recent Stiff Leg Deadlift result
Use the correct input for each exercise: Displayed machine or cable resistance and a whole number from 1 to 12 reps for Smith Machine Sumo Deadlift and Total barbell weight and a whole number from 1 to 12 reps for Stiff Leg Deadlift.
Related Tools
- Smith Machine Sumo Deadlift — View the individual Smith Machine Sumo Deadlift standards and next strength-level target.
- Barbell Stiff-Leg Deadlift — View the individual Stiff-Leg Deadlift standards and next strength-level target.
- Barbell Sumo Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Trap Bar Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Cable Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.