Deadlift vs Sumo Deadlift With Chains Strength Standards

Barbell Deadlift vs Sumo Deadlift with Chains Strength Standards

These bodyweight tables place the barbell deadlift and sumo deadlift with chains targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.

Find the closest row in the men’s or women’s table. Every target lists Barbell Deadlift / Sumo Deadlift with Chains, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.

Men’s Barbell Deadlift vs Sumo Deadlift with Chains Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Barbell Deadlift vs Sumo Deadlift with Chains Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Barbell Deadlift vs Sumo Deadlift with Chains Result Is Calculated

Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.

1. Estimate a one-rep max from each set

A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

For the most useful Barbell Deadlift vs Sumo Deadlift with Chains 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 barbell deadlift strength level

For barbell 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.

This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.

3. Find the sumo deadlift with chains strength level

The standards use the sex-specific thresholds from the individual Sumo Deadlift with Chains tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.

4. Compare the two results

Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.

A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.

The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.

How Men’s Barbell Deadlift and Sumo Deadlift with Chains Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Sumo Deadlift with Chains standard minus the Barbell Deadlift standard: zero means equal, above zero means the Sumo Deadlift with Chains standard is higher, and below zero means the Barbell Deadlift standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Barbell Deadlift and Sumo Deadlift with Chains Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Sumo Deadlift with Chains standard minus the Barbell Deadlift standard: zero means equal, above zero means the Sumo Deadlift with Chains standard is higher, and below zero means the Barbell Deadlift standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Barbell Deadlift and Sumo Deadlift with Chains Exercises Used by This Calculator

Valid results depend on using the specified barbell deadlift and sumo deadlift with chains technique and load convention. Use strict, repeatable Barbell Deadlift and Sumo Deadlift with Chains tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.

Use a conventional barbell deadlift from the floor

Start every rep with the bar motionless on the floor and finish standing with the hips and knees straight. Do not bounce the bar, use touch-and-go reps, hitch it up the thighs, or enter a rack pull, block pull, trap-bar deadlift, Romanian deadlift, machine variation, or equipped result.

Use the Sumo Deadlift with Chains setup and load convention

The entered weight for strict Sumo Deadlift with Chains. Valid Sumo Deadlift with Chains reps. Pull the bar from the floor to full lockout while the chains weight progressively and remain symmetrical, then lower under control to the same floor start and finish with A valid finish requires full hip and knee extension, stable shoulders, no hitching, no thigh ramping, and controlled chain movement. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.

Enter one recent Barbell Deadlift result and one recent Sumo Deadlift with Chains result

First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
• Sumo Deadlift with Chains — View the individual Sumo Deadlift with Chains 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.
• Deficit Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Rack Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Smith Machine Sumo Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.