Dumbbell Sumo Deadlift vs Goblet Squat Strength Standards
Compare your dumbbell sumo deadlift and goblet squat 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.
Use each exercise's canonical input: Weight of one dumbbell for Dumbbell Sumo Deadlift and Single goblet-held weight for Goblet Squat. Use the entered weight for strict Dumbbell Sumo Deadlift and a goblet squat with one dumbbell or kettlebell held at chest height, hip crease below the knee, upright controlled torso, and full hip and knee lockout. 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 Deadlift vs Goblet Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the dumbbell sumo deadlift and goblet squat 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 deadlift and goblet squat.
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 Deadlift / Goblet Squat, 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 Deadlift vs Goblet Squat Standards
How to read the table: The first number is Dumbbell Sumo Deadlift; the second is Goblet Squat. 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 | 115 / 56 lb 52.2 / 25.4 kg | 157 / 80 lb 71.2 / 36.3 kg | 207 / 112 lb 93.9 / 50.8 kg | 260 / 147 lb 117.9 / 66.7 kg |
| 130 lb 59 kg | 121 / 59 lb 54.9 / 26.8 kg | 165 / 84 lb 74.8 / 38.1 kg | 218 / 118 lb 98.9 / 53.5 kg | 274 / 155 lb 124.3 / 70.3 kg |
| 140 lb 63.5 kg | 127 / 62 lb 57.6 / 28.1 kg | 174 / 88 lb 78.9 / 39.9 kg | 229 / 124 lb 103.9 / 56.2 kg | 288 / 163 lb 130.6 / 73.9 kg |
| 150 lb 68 kg | 133 / 65 lb 60.3 / 29.5 kg | 182 / 92 lb 82.6 / 41.7 kg | 240 / 130 lb 108.9 / 59 kg | 302 / 171 lb 137 / 77.6 kg |
| 160 lb 72.6 kg | 139 / 68 lb 63 / 30.8 kg | 190 / 96 lb 86.2 / 43.5 kg | 251 / 136 lb 113.9 / 61.7 kg | 315 / 178 lb 142.9 / 80.7 kg |
| 170 lb 77.1 kg | 145 / 71 lb 65.8 / 32.2 kg | 198 / 100 lb 89.8 / 45.4 kg | 261 / 141 lb 118.4 / 64 kg | 328 / 186 lb 148.8 / 84.4 kg |
| 180 lb 81.6 kg | 150 / 73 lb 68 / 33.1 kg | 205 / 104 lb 93 / 47.2 kg | 271 / 147 lb 122.9 / 66.7 kg | 341 / 193 lb 154.7 / 87.5 kg |
| 190 lb 86.2 kg | 156 / 76 lb 70.8 / 34.5 kg | 213 / 108 lb 96.6 / 49 kg | 281 / 152 lb 127.5 / 68.9 kg | 353 / 200 lb 160.1 / 90.7 kg |
| 200 lb 90.7 kg | 161 / 79 lb 73 / 35.8 kg | 220 / 112 lb 99.8 / 50.8 kg | 291 / 157 lb 132 / 71.2 kg | 365 / 207 lb 165.6 / 93.9 kg |
| 210 lb 95.3 kg | 167 / 81 lb 75.7 / 36.7 kg | 228 / 115 lb 103.4 / 52.2 kg | 300 / 162 lb 136.1 / 73.5 kg | 377 / 214 lb 171 / 97.1 kg |
| 220 lb 99.8 kg | 172 / 84 lb 78 / 38.1 kg | 235 / 119 lb 106.6 / 54 kg | 310 / 168 lb 140.6 / 76.2 kg | 389 / 221 lb 176.4 / 100.2 kg |
| 230 lb 104.3 kg | 177 / 86 lb 80.3 / 39 kg | 242 / 123 lb 109.8 / 55.8 kg | 319 / 173 lb 144.7 / 78.5 kg | 401 / 227 lb 181.9 / 103 kg |
| 240 lb 108.9 kg | 182 / 89 lb 82.6 / 40.4 kg | 249 / 126 lb 112.9 / 57.2 kg | 328 / 178 lb 148.8 / 80.7 kg | 412 / 234 lb 186.9 / 106.1 kg |
| 250 lb 113.4 kg | 187 / 91 lb 84.8 / 41.3 kg | 256 / 130 lb 116.1 / 59 kg | 337 / 183 lb 152.9 / 83 kg | 424 / 240 lb 192.3 / 108.9 kg |
| 260 lb 117.9 kg | 192 / 94 lb 87.1 / 42.6 kg | 263 / 133 lb 119.3 / 60.3 kg | 346 / 187 lb 156.9 / 84.8 kg | 435 / 247 lb 197.3 / 112 kg |
| 270 lb 122.5 kg | 197 / 96 lb 89.4 / 43.5 kg | 269 / 137 lb 122 / 62.1 kg | 355 / 192 lb 161 / 87.1 kg | 446 / 253 lb 202.3 / 114.8 kg |
| 280 lb 127 kg | 202 / 98 lb 91.6 / 44.5 kg | 276 / 140 lb 125.2 / 63.5 kg | 364 / 197 lb 165.1 / 89.4 kg | 457 / 259 lb 207.3 / 117.5 kg |
| 290 lb 131.5 kg | 207 / 101 lb 93.9 / 45.8 kg | 282 / 143 lb 127.9 / 64.9 kg | 373 / 201 lb 169.2 / 91.2 kg | 468 / 265 lb 212.3 / 120.2 kg |
| 300 lb 136.1 kg | 212 / 103 lb 96.2 / 46.7 kg | 289 / 146 lb 131.1 / 66.2 kg | 381 / 206 lb 172.8 / 93.4 kg | 479 / 271 lb 217.3 / 122.9 kg |
Women’s Dumbbell Sumo Deadlift vs Goblet Squat Standards
How to read the table: The first number is Dumbbell Sumo Deadlift; the second is Goblet Squat. 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 | 64 / 40 lb 29 / 18.1 kg | 92 / 60 lb 41.7 / 27.2 kg | 124 / 82 lb 56.2 / 37.2 kg | 158 / 105 lb 71.7 / 47.6 kg |
| 110 lb 49.9 kg | 68 / 43 lb 30.8 / 19.5 kg | 98 / 63 lb 44.5 / 28.6 kg | 132 / 88 lb 59.9 / 39.9 kg | 168 / 112 lb 76.2 / 50.8 kg |
| 120 lb 54.4 kg | 72 / 46 lb 32.7 / 20.9 kg | 103 / 67 lb 46.7 / 30.4 kg | 140 / 93 lb 63.5 / 42.2 kg | 178 / 119 lb 80.7 / 54 kg |
| 130 lb 59 kg | 76 / 48 lb 34.5 / 21.8 kg | 109 / 71 lb 49.4 / 32.2 kg | 147 / 98 lb 66.7 / 44.5 kg | 188 / 125 lb 85.3 / 56.7 kg |
| 140 lb 63.5 kg | 80 / 51 lb 36.3 / 23.1 kg | 115 / 74 lb 52.2 / 33.6 kg | 155 / 103 lb 70.3 / 46.7 kg | 198 / 132 lb 89.8 / 59.9 kg |
| 150 lb 68 kg | 84 / 53 lb 38.1 / 24 kg | 120 / 78 lb 54.4 / 35.4 kg | 162 / 108 lb 73.5 / 49 kg | 207 / 138 lb 93.9 / 62.6 kg |
| 160 lb 72.6 kg | 88 / 55 lb 39.9 / 24.9 kg | 125 / 81 lb 56.7 / 36.7 kg | 169 / 113 lb 76.7 / 51.3 kg | 216 / 144 lb 98 / 65.3 kg |
| 170 lb 77.1 kg | 91 / 58 lb 41.3 / 26.3 kg | 130 / 85 lb 59 / 38.6 kg | 176 / 117 lb 79.8 / 53.1 kg | 225 / 150 lb 102.1 / 68 kg |
| 180 lb 81.6 kg | 95 / 60 lb 43.1 / 27.2 kg | 136 / 88 lb 61.7 / 39.9 kg | 183 / 122 lb 83 / 55.3 kg | 234 / 156 lb 106.1 / 70.8 kg |
| 190 lb 86.2 kg | 98 / 62 lb 44.5 / 28.1 kg | 140 / 91 lb 63.5 / 41.3 kg | 190 / 126 lb 86.2 / 57.2 kg | 242 / 162 lb 109.8 / 73.5 kg |
| 200 lb 90.7 kg | 102 / 64 lb 46.3 / 29 kg | 145 / 94 lb 65.8 / 42.6 kg | 196 / 131 lb 88.9 / 59.4 kg | 251 / 167 lb 113.9 / 75.7 kg |
| 210 lb 95.3 kg | 105 / 66 lb 47.6 / 29.9 kg | 150 / 98 lb 68 / 44.5 kg | 203 / 135 lb 92.1 / 61.2 kg | 259 / 173 lb 117.5 / 78.5 kg |
| 220 lb 99.8 kg | 108 / 68 lb 49 / 30.8 kg | 155 / 101 lb 70.3 / 45.8 kg | 209 / 139 lb 94.8 / 63 kg | 267 / 178 lb 121.1 / 80.7 kg |
| 230 lb 104.3 kg | 112 / 70 lb 50.8 / 31.8 kg | 160 / 104 lb 72.6 / 47.2 kg | 215 / 144 lb 97.5 / 65.3 kg | 275 / 184 lb 124.7 / 83.5 kg |
| 240 lb 108.9 kg | 115 / 73 lb 52.2 / 33.1 kg | 164 / 107 lb 74.4 / 48.5 kg | 222 / 148 lb 100.7 / 67.1 kg | 283 / 189 lb 128.4 / 85.7 kg |
How Your Dumbbell Sumo Deadlift vs Goblet Squat 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 deadlift strength level
The standards use the sex-specific thresholds from the individual Dumbbell 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 larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the goblet squat strength level
The goblet squat standards use the sex-specific standards from the individual Goblet 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 squat more external load 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 deadlift | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the goblet squat | Adjust goblet squat 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 Deadlift and Goblet Squat 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 goblet squat standard is higher; below zero means the dumbbell 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.
51.2 → 94.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the dumbbell sumo deadlift standard. A plus sign means the goblet squat standard is higher. A minus sign means the dumbbell sumo deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −59 lb −26.8 kg | −77 lb −34.9 kg | −95 lb −43.1 kg | −113 lb −51.2 kg |
| 130 lb 59 kg | −62 lb −28.1 kg | −81 lb −36.7 kg | −100 lb −45.4 kg | −119 lb −54 kg |
| 140 lb 63.5 kg | −65 lb −29.5 kg | −86 lb −39 kg | −105 lb −47.7 kg | −125 lb −56.7 kg |
| 150 lb 68 kg | −68 lb −30.8 kg | −90 lb −40.9 kg | −110 lb −49.9 kg | −131 lb −59.4 kg |
| 160 lb 72.6 kg | −71 lb −32.2 kg | −94 lb −42.7 kg | −115 lb −52.2 kg | −137 lb −62.2 kg |
| 170 lb 77.1 kg | −74 lb −33.6 kg | −98 lb −44.4 kg | −120 lb −54.4 kg | −142 lb −64.4 kg |
| 180 lb 81.6 kg | −77 lb −34.9 kg | −101 lb −45.8 kg | −124 lb −56.2 kg | −148 lb −67.2 kg |
| 190 lb 86.2 kg | −80 lb −36.3 kg | −105 lb −47.6 kg | −129 lb −58.6 kg | −153 lb −69.4 kg |
| 200 lb 90.7 kg | −82 lb −37.2 kg | −108 lb −49 kg | −134 lb −60.8 kg | −158 lb −71.7 kg |
| 210 lb 95.3 kg | −86 lb −39 kg | −113 lb −51.2 kg | −138 lb −62.6 kg | −163 lb −73.9 kg |
| 220 lb 99.8 kg | −88 lb −39.9 kg | −116 lb −52.6 kg | −142 lb −64.4 kg | −168 lb −76.2 kg |
| 230 lb 104.3 kg | −91 lb −41.3 kg | −119 lb −54 kg | −146 lb −66.2 kg | −174 lb −78.9 kg |
| 240 lb 108.9 kg | −93 lb −42.2 kg | −123 lb −55.7 kg | −150 lb −68.1 kg | −178 lb −80.8 kg |
| 250 lb 113.4 kg | −96 lb −43.5 kg | −126 lb −57.1 kg | −154 lb −69.9 kg | −184 lb −83.4 kg |
| 260 lb 117.9 kg | −98 lb −44.5 kg | −130 lb −59 kg | −159 lb −72.1 kg | −188 lb −85.3 kg |
| 270 lb 122.5 kg | −101 lb −45.9 kg | −132 lb −59.9 kg | −163 lb −73.9 kg | −193 lb −87.5 kg |
| 280 lb 127 kg | −104 lb −47.1 kg | −136 lb −61.7 kg | −167 lb −75.7 kg | −198 lb −89.8 kg |
| 290 lb 131.5 kg | −106 lb −48.1 kg | −139 lb −63 kg | −172 lb −78 kg | −203 lb −92.1 kg |
| 300 lb 136.1 kg | −109 lb −49.5 kg | −143 lb −64.9 kg | −175 lb −79.4 kg | −208 lb −94.4 kg |
How Women’s Dumbbell Sumo Deadlift and Goblet Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
24.1 → 42.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the dumbbell sumo deadlift standard. A plus sign means the goblet squat standard is higher. A minus sign means the dumbbell sumo deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −42 lb −19 kg | −53 lb −24.1 kg |
| 110 lb 49.9 kg | −25 lb −11.3 kg | −35 lb −15.9 kg | −44 lb −20 kg | −56 lb −25.4 kg |
| 120 lb 54.4 kg | −26 lb −11.8 kg | −36 lb −16.3 kg | −47 lb −21.3 kg | −59 lb −26.7 kg |
| 130 lb 59 kg | −28 lb −12.7 kg | −38 lb −17.2 kg | −49 lb −22.2 kg | −63 lb −28.6 kg |
| 140 lb 63.5 kg | −29 lb −13.2 kg | −41 lb −18.6 kg | −52 lb −23.6 kg | −66 lb −29.9 kg |
| 150 lb 68 kg | −31 lb −14.1 kg | −42 lb −19 kg | −54 lb −24.5 kg | −69 lb −31.3 kg |
| 160 lb 72.6 kg | −33 lb −15 kg | −44 lb −20 kg | −56 lb −25.4 kg | −72 lb −32.7 kg |
| 170 lb 77.1 kg | −33 lb −15 kg | −45 lb −20.4 kg | −59 lb −26.7 kg | −75 lb −34.1 kg |
| 180 lb 81.6 kg | −35 lb −15.9 kg | −48 lb −21.8 kg | −61 lb −27.7 kg | −78 lb −35.3 kg |
| 190 lb 86.2 kg | −36 lb −16.4 kg | −49 lb −22.2 kg | −64 lb −29 kg | −80 lb −36.3 kg |
| 200 lb 90.7 kg | −38 lb −17.3 kg | −51 lb −23.2 kg | −65 lb −29.5 kg | −84 lb −38.2 kg |
| 210 lb 95.3 kg | −39 lb −17.7 kg | −52 lb −23.5 kg | −68 lb −30.9 kg | −86 lb −39 kg |
| 220 lb 99.8 kg | −40 lb −18.2 kg | −54 lb −24.5 kg | −70 lb −31.8 kg | −89 lb −40.4 kg |
| 230 lb 104.3 kg | −42 lb −19 kg | −56 lb −25.4 kg | −71 lb −32.2 kg | −91 lb −41.2 kg |
| 240 lb 108.9 kg | −42 lb −19.1 kg | −57 lb −25.9 kg | −74 lb −33.6 kg | −94 lb −42.7 kg |
Dumbbell Sumo Deadlift and Goblet Squat Exercises Used by This Calculator
This calculator uses a strict dumbbell sumo deadlift test and a single-weight goblet squat. Use strict canonical Dumbbell Sumo Deadlift and Goblet Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Dumbbell Sumo Deadlift setup and load convention
the entered weight for strict Dumbbell Sumo Deadlift valid Dumbbell Sumo Deadlift reps pull the dumbbell from the dead-stop bottom by extending hips and knees, then lower or reset under control without bouncing and finish with full standing lockout with hips and knees extended, shoulders controlled, and no hitch, row, squat-only pattern, or thigh support Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Keep one weight in the goblet position
Hold one dumbbell or kettlebell vertically at chest height for the full set, descend below parallel, and stand to full hip and knee extension without resting the weight on the thighs. Do not enter a barbell squat, double-kettlebell front squat, machine squat, partial rep, or assisted squat.
Enter one recent Dumbbell Sumo Deadlift result and one recent Goblet Squat result
Use each exercise’s canonical input: Weight of one dumbbell for Dumbbell Sumo Deadlift and Single goblet-held weight for Goblet Squat.
Related Tools
- Dumbbell Sumo Deadlift — View the individual Dumbbell Sumo Deadlift standards and next strength-level target.
- Goblet Squat — View the individual Goblet Squat standards and next strength-level target.
- Dumbbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Sumo Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Kettlebell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Trap Bar Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.