Dumbbell Sumo Squat vs Barbell Sumo Deadlift Strength Standards
Compare your dumbbell sumo squat and barbell sumo deadlift against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict, repeatable dumbbell sumo squat test using the canonical setup, range, and finish rules and a strict, repeatable barbell sumo deadlift test using the canonical setup, range, and finish rules. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Dumbbell Sumo Squat vs Barbell Sumo Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell sumo squat and barbell sumo deadlift to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your dumbbell sumo squat and barbell sumo deadlift.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Dumbbell Sumo Squat / Barbell Sumo Deadlift, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Dumbbell Sumo Squat vs Barbell Sumo Deadlift Standards
How to read the table: The first number is Dumbbell Sumo Squat; the second is Barbell Sumo 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 | 84 / 245 lb 38.1 / 111.1 kg | 120 / 315 lb 54.4 / 142.9 kg | 162 / 364 lb 73.5 / 165.1 kg | 204 / 413 lb 92.5 / 187.3 kg |
| 130 lb 59 kg | 89 / 259 lb 40.4 / 117.5 kg | 127 / 332 lb 57.6 / 150.6 kg | 171 / 384 lb 77.6 / 174.2 kg | 215 / 436 lb 97.5 / 197.8 kg |
| 140 lb 63.5 kg | 93 / 272 lb 42.2 / 123.4 kg | 133 / 349 lb 60.3 / 158.3 kg | 179 / 403 lb 81.2 / 182.8 kg | 226 / 458 lb 102.5 / 207.7 kg |
| 150 lb 68 kg | 97 / 284 lb 44 / 128.8 kg | 139 / 366 lb 63 / 166 kg | 188 / 422 lb 85.3 / 191.4 kg | 237 / 479 lb 107.5 / 217.3 kg |
| 160 lb 72.6 kg | 102 / 297 lb 46.3 / 134.7 kg | 145 / 382 lb 65.8 / 173.3 kg | 196 / 441 lb 88.9 / 200 kg | 247 / 500 lb 112 / 226.8 kg |
| 170 lb 77.1 kg | 106 / 309 lb 48.1 / 140.2 kg | 151 / 397 lb 68.5 / 180.1 kg | 204 / 459 lb 92.5 / 208.2 kg | 257 / 521 lb 116.6 / 236.3 kg |
| 180 lb 81.6 kg | 110 / 321 lb 49.9 / 145.6 kg | 157 / 413 lb 71.2 / 187.3 kg | 212 / 477 lb 96.2 / 216.4 kg | 267 / 541 lb 121.1 / 245.4 kg |
| 190 lb 86.2 kg | 114 / 333 lb 51.7 / 151 kg | 163 / 428 lb 73.9 / 194.1 kg | 220 / 494 lb 99.8 / 224.1 kg | 277 / 561 lb 125.6 / 254.5 kg |
| 200 lb 90.7 kg | 118 / 345 lb 53.5 / 156.5 kg | 169 / 443 lb 76.7 / 200.9 kg | 228 / 511 lb 103.4 / 231.8 kg | 287 / 581 lb 130.2 / 263.5 kg |
| 210 lb 95.3 kg | 122 / 356 lb 55.3 / 161.5 kg | 174 / 458 lb 78.9 / 207.7 kg | 235 / 528 lb 106.6 / 239.5 kg | 296 / 600 lb 134.3 / 272.2 kg |
| 220 lb 99.8 kg | 126 / 367 lb 57.2 / 166.5 kg | 180 / 472 lb 81.6 / 214.1 kg | 243 / 545 lb 110.2 / 247.2 kg | 305 / 619 lb 138.3 / 280.8 kg |
| 230 lb 104.3 kg | 129 / 378 lb 58.5 / 171.5 kg | 185 / 486 lb 83.9 / 220.4 kg | 250 / 561 lb 113.4 / 254.5 kg | 315 / 637 lb 142.9 / 288.9 kg |
| 240 lb 108.9 kg | 133 / 389 lb 60.3 / 176.4 kg | 190 / 500 lb 86.2 / 226.8 kg | 257 / 577 lb 116.6 / 261.7 kg | 324 / 656 lb 147 / 297.6 kg |
| 250 lb 113.4 kg | 137 / 400 lb 62.1 / 181.4 kg | 196 / 514 lb 88.9 / 233.1 kg | 264 / 593 lb 119.7 / 269 kg | 333 / 674 lb 151 / 305.7 kg |
| 260 lb 117.9 kg | 141 / 410 lb 64 / 186 kg | 201 / 528 lb 91.2 / 239.5 kg | 271 / 609 lb 122.9 / 276.2 kg | 341 / 691 lb 154.7 / 313.4 kg |
| 270 lb 122.5 kg | 144 / 421 lb 65.3 / 191 kg | 206 / 541 lb 93.4 / 245.4 kg | 278 / 624 lb 126.1 / 283 kg | 350 / 709 lb 158.8 / 321.6 kg |
| 280 lb 127 kg | 148 / 431 lb 67.1 / 195.5 kg | 211 / 554 lb 95.7 / 251.3 kg | 285 / 640 lb 129.3 / 290.3 kg | 359 / 726 lb 162.8 / 329.3 kg |
| 290 lb 131.5 kg | 151 / 441 lb 68.5 / 200 kg | 216 / 567 lb 98 / 257.2 kg | 292 / 655 lb 132.4 / 297.1 kg | 367 / 744 lb 166.5 / 337.5 kg |
| 300 lb 136.1 kg | 155 / 452 lb 70.3 / 205 kg | 221 / 580 lb 100.2 / 263.1 kg | 298 / 670 lb 135.2 / 303.9 kg | 376 / 761 lb 170.6 / 345.2 kg |
Women’s Dumbbell Sumo Squat vs Barbell Sumo Deadlift Standards
How to read the table: The first number is Dumbbell Sumo Squat; the second is Barbell Sumo 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 | 48 / 143 lb 21.8 / 64.9 kg | 71 / 195 lb 32.2 / 88.5 kg | 98 / 235 lb 44.5 / 106.6 kg | 126 / 269 lb 57.2 / 122 kg |
| 110 lb 49.9 kg | 51 / 153 lb 23.1 / 69.4 kg | 76 / 207 lb 34.5 / 93.9 kg | 105 / 250 lb 47.6 / 113.4 kg | 134 / 287 lb 60.8 / 130.2 kg |
| 120 lb 54.4 kg | 54 / 162 lb 24.5 / 73.5 kg | 80 / 220 lb 36.3 / 99.8 kg | 111 / 265 lb 50.3 / 120.2 kg | 142 / 304 lb 64.4 / 137.9 kg |
| 130 lb 59 kg | 57 / 171 lb 25.9 / 77.6 kg | 85 / 232 lb 38.6 / 105.2 kg | 117 / 280 lb 53.1 / 127 kg | 150 / 321 lb 68 / 145.6 kg |
| 140 lb 63.5 kg | 60 / 180 lb 27.2 / 81.6 kg | 89 / 244 lb 40.4 / 110.7 kg | 123 / 294 lb 55.8 / 133.4 kg | 158 / 337 lb 71.7 / 152.9 kg |
| 150 lb 68 kg | 63 / 188 lb 28.6 / 85.3 kg | 93 / 255 lb 42.2 / 115.7 kg | 129 / 308 lb 58.5 / 139.7 kg | 165 / 353 lb 74.8 / 160.1 kg |
| 160 lb 72.6 kg | 66 / 196 lb 29.9 / 88.9 kg | 97 / 266 lb 44 / 120.7 kg | 135 / 322 lb 61.2 / 146.1 kg | 172 / 369 lb 78 / 167.4 kg |
| 170 lb 77.1 kg | 68 / 204 lb 30.8 / 92.5 kg | 101 / 277 lb 45.8 / 125.6 kg | 140 / 335 lb 63.5 / 152 kg | 179 / 384 lb 81.2 / 174.2 kg |
| 180 lb 81.6 kg | 71 / 212 lb 32.2 / 96.2 kg | 105 / 288 lb 47.6 / 130.6 kg | 146 / 348 lb 66.2 / 157.9 kg | 186 / 399 lb 84.4 / 181 kg |
| 190 lb 86.2 kg | 74 / 220 lb 33.6 / 99.8 kg | 109 / 299 lb 49.4 / 135.6 kg | 151 / 361 lb 68.5 / 163.7 kg | 193 / 413 lb 87.5 / 187.3 kg |
| 200 lb 90.7 kg | 76 / 228 lb 34.5 / 103.4 kg | 113 / 309 lb 51.3 / 140.2 kg | 156 / 373 lb 70.8 / 169.2 kg | 200 / 428 lb 90.7 / 194.1 kg |
| 210 lb 95.3 kg | 79 / 235 lb 35.8 / 106.6 kg | 116 / 319 lb 52.6 / 144.7 kg | 161 / 385 lb 73 / 174.6 kg | 206 / 442 lb 93.4 / 200.5 kg |
| 220 lb 99.8 kg | 81 / 243 lb 36.7 / 110.2 kg | 120 / 329 lb 54.4 / 149.2 kg | 167 / 398 lb 75.7 / 180.5 kg | 213 / 456 lb 96.6 / 206.8 kg |
| 230 lb 104.3 kg | 84 / 250 lb 38.1 / 113.4 kg | 124 / 339 lb 56.2 / 153.8 kg | 172 / 410 lb 78 / 186 kg | 219 / 469 lb 99.3 / 212.7 kg |
| 240 lb 108.9 kg | 86 / 257 lb 39 / 116.6 kg | 127 / 349 lb 57.6 / 158.3 kg | 176 / 421 lb 79.8 / 191 kg | 226 / 483 lb 102.5 / 219.1 kg |
How Your Dumbbell Sumo Squat vs Barbell Sumo Deadlift Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the dumbbell sumo squat strength level
The standards use the sex-specific targets from the individual Dumbbell Sumo Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the barbell sumo deadlift strength level
The standards use the sex-specific targets from the individual Barbell Sumo Deadlift tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 dumbbell sumo squat | Adjust dumbbell sumo squat targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell sumo deadlift | Adjust barbell sumo 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Dumbbell Sumo Squat and Barbell Sumo 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 barbell sumo deadlift standard is higher; below zero means the dumbbell sumo squat 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.
94.8 → 174.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell sumo deadlift standard minus the dumbbell sumo squat standard. A plus sign means the barbell sumo deadlift standard is higher. A minus sign means the dumbbell sumo squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +161 lb +73 kg | +195 lb +88.5 kg | +202 lb +91.6 kg | +209 lb +94.8 kg |
| 130 lb 59 kg | +170 lb +77.1 kg | +205 lb +93 kg | +213 lb +96.6 kg | +221 lb +100.3 kg |
| 140 lb 63.5 kg | +179 lb +81.2 kg | +216 lb +98 kg | +224 lb +101.6 kg | +232 lb +105.2 kg |
| 150 lb 68 kg | +187 lb +84.8 kg | +227 lb +103 kg | +234 lb +106.1 kg | +242 lb +109.8 kg |
| 160 lb 72.6 kg | +195 lb +88.4 kg | +237 lb +107.5 kg | +245 lb +111.1 kg | +253 lb +114.8 kg |
| 170 lb 77.1 kg | +203 lb +92.1 kg | +246 lb +111.6 kg | +255 lb +115.7 kg | +264 lb +119.7 kg |
| 180 lb 81.6 kg | +211 lb +95.7 kg | +256 lb +116.1 kg | +265 lb +120.2 kg | +274 lb +124.3 kg |
| 190 lb 86.2 kg | +219 lb +99.3 kg | +265 lb +120.2 kg | +274 lb +124.3 kg | +284 lb +128.9 kg |
| 200 lb 90.7 kg | +227 lb +103 kg | +274 lb +124.2 kg | +283 lb +128.4 kg | +294 lb +133.3 kg |
| 210 lb 95.3 kg | +234 lb +106.2 kg | +284 lb +128.8 kg | +293 lb +132.9 kg | +304 lb +137.9 kg |
| 220 lb 99.8 kg | +241 lb +109.3 kg | +292 lb +132.5 kg | +302 lb +137 kg | +314 lb +142.5 kg |
| 230 lb 104.3 kg | +249 lb +113 kg | +301 lb +136.5 kg | +311 lb +141.1 kg | +322 lb +146 kg |
| 240 lb 108.9 kg | +256 lb +116.1 kg | +310 lb +140.6 kg | +320 lb +145.1 kg | +332 lb +150.6 kg |
| 250 lb 113.4 kg | +263 lb +119.3 kg | +318 lb +144.2 kg | +329 lb +149.3 kg | +341 lb +154.7 kg |
| 260 lb 117.9 kg | +269 lb +122 kg | +327 lb +148.3 kg | +338 lb +153.3 kg | +350 lb +158.7 kg |
| 270 lb 122.5 kg | +277 lb +125.7 kg | +335 lb +152 kg | +346 lb +156.9 kg | +359 lb +162.8 kg |
| 280 lb 127 kg | +283 lb +128.4 kg | +343 lb +155.6 kg | +355 lb +161 kg | +367 lb +166.5 kg |
| 290 lb 131.5 kg | +290 lb +131.5 kg | +351 lb +159.2 kg | +363 lb +164.7 kg | +377 lb +171 kg |
| 300 lb 136.1 kg | +297 lb +134.7 kg | +359 lb +162.9 kg | +372 lb +168.7 kg | +385 lb +174.6 kg |
How Women’s Dumbbell Sumo Squat and Barbell Sumo Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
64.8 → 116.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell sumo deadlift standard minus the dumbbell sumo squat standard. A plus sign means the barbell sumo deadlift standard is higher. A minus sign means the dumbbell sumo squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +95 lb +43.1 kg | +124 lb +56.3 kg | +137 lb +62.1 kg | +143 lb +64.8 kg |
| 110 lb 49.9 kg | +102 lb +46.3 kg | +131 lb +59.4 kg | +145 lb +65.8 kg | +153 lb +69.4 kg |
| 120 lb 54.4 kg | +108 lb +49 kg | +140 lb +63.5 kg | +154 lb +69.9 kg | +162 lb +73.5 kg |
| 130 lb 59 kg | +114 lb +51.7 kg | +147 lb +66.6 kg | +163 lb +73.9 kg | +171 lb +77.6 kg |
| 140 lb 63.5 kg | +120 lb +54.4 kg | +155 lb +70.3 kg | +171 lb +77.6 kg | +179 lb +81.2 kg |
| 150 lb 68 kg | +125 lb +56.7 kg | +162 lb +73.5 kg | +179 lb +81.2 kg | +188 lb +85.3 kg |
| 160 lb 72.6 kg | +130 lb +59 kg | +169 lb +76.7 kg | +187 lb +84.9 kg | +197 lb +89.4 kg |
| 170 lb 77.1 kg | +136 lb +61.7 kg | +176 lb +79.8 kg | +195 lb +88.5 kg | +205 lb +93 kg |
| 180 lb 81.6 kg | +141 lb +64 kg | +183 lb +83 kg | +202 lb +91.7 kg | +213 lb +96.6 kg |
| 190 lb 86.2 kg | +146 lb +66.2 kg | +190 lb +86.2 kg | +210 lb +95.2 kg | +220 lb +99.8 kg |
| 200 lb 90.7 kg | +152 lb +68.9 kg | +196 lb +88.9 kg | +217 lb +98.4 kg | +228 lb +103.4 kg |
| 210 lb 95.3 kg | +156 lb +70.8 kg | +203 lb +92.1 kg | +224 lb +101.6 kg | +236 lb +107.1 kg |
| 220 lb 99.8 kg | +162 lb +73.5 kg | +209 lb +94.8 kg | +231 lb +104.8 kg | +243 lb +110.2 kg |
| 230 lb 104.3 kg | +166 lb +75.3 kg | +215 lb +97.6 kg | +238 lb +108 kg | +250 lb +113.4 kg |
| 240 lb 108.9 kg | +171 lb +77.6 kg | +222 lb +100.7 kg | +245 lb +111.2 kg | +257 lb +116.6 kg |
Dumbbell Sumo Squat and Barbell Sumo Deadlift Exercises Used by This Calculator
This calculator uses a strict dumbbell sumo squat and a strict barbell sumo deadlift. Use strict canonical Dumbbell Sumo Squat and Barbell Sumo Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Dumbbell Sumo Squat
Follow the individual Dumbbell Sumo Squat calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use a strict, repeatable Barbell Sumo Deadlift
Follow the individual Barbell Sumo Deadlift calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Dumbbell Sumo Squat result and one recent Barbell Sumo Deadlift result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Dumbbell Sumo Squat — View the individual Dumbbell Sumo Squat standards and next strength-level target.
- Barbell Sumo Deadlift — View the individual Barbell Sumo Deadlift standards and next strength-level target.
- Dumbbell Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Goblet Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Sumo Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.