Zercher Squats vs Barbell Sumo Deadlift Strength Standards
Compare your Zercher 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.
Use each exercise's canonical input: Total barbell weight for Zercher Squats and External load for Barbell Sumo Deadlift. Use a full-depth Zercher squat with the bar fixed in the elbow creases and a full standing lockout 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.
Zercher Squats vs Barbell Sumo Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Zercher 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 Zercher 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 Zercher 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 Zercher Squat vs Barbell Sumo Deadlift Standards
How to read the table: The first number is Zercher 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 | 98 / 245 lb 44.5 / 111.1 kg | 126 / 315 lb 57.2 / 142.9 kg | 160 / 364 lb 72.6 / 165.1 kg | 203 / 413 lb 92.1 / 187.3 kg |
| 130 lb 59 kg | 103 / 259 lb 46.7 / 117.5 kg | 133 / 332 lb 60.3 / 150.6 kg | 169 / 384 lb 76.7 / 174.2 kg | 214 / 436 lb 97.1 / 197.8 kg |
| 140 lb 63.5 kg | 109 / 272 lb 49.4 / 123.4 kg | 140 / 349 lb 63.5 / 158.3 kg | 178 / 403 lb 80.7 / 182.8 kg | 225 / 458 lb 102.1 / 207.7 kg |
| 150 lb 68 kg | 114 / 284 lb 51.7 / 128.8 kg | 146 / 366 lb 66.2 / 166 kg | 186 / 422 lb 84.4 / 191.4 kg | 236 / 479 lb 107 / 217.3 kg |
| 160 lb 72.6 kg | 119 / 297 lb 54 / 134.7 kg | 152 / 382 lb 68.9 / 173.3 kg | 194 / 441 lb 88 / 200 kg | 246 / 500 lb 111.6 / 226.8 kg |
| 170 lb 77.1 kg | 123 / 309 lb 55.8 / 140.2 kg | 159 / 397 lb 72.1 / 180.1 kg | 202 / 459 lb 91.6 / 208.2 kg | 256 / 521 lb 116.1 / 236.3 kg |
| 180 lb 81.6 kg | 128 / 321 lb 58.1 / 145.6 kg | 165 / 413 lb 74.8 / 187.3 kg | 210 / 477 lb 95.3 / 216.4 kg | 266 / 541 lb 120.7 / 245.4 kg |
| 190 lb 86.2 kg | 133 / 333 lb 60.3 / 151 kg | 171 / 428 lb 77.6 / 194.1 kg | 218 / 494 lb 98.9 / 224.1 kg | 276 / 561 lb 125.2 / 254.5 kg |
| 200 lb 90.7 kg | 138 / 345 lb 62.6 / 156.5 kg | 177 / 443 lb 80.3 / 200.9 kg | 226 / 511 lb 102.5 / 231.8 kg | 286 / 581 lb 129.7 / 263.5 kg |
| 210 lb 95.3 kg | 142 / 356 lb 64.4 / 161.5 kg | 183 / 458 lb 83 / 207.7 kg | 233 / 528 lb 105.7 / 239.5 kg | 295 / 600 lb 133.8 / 272.2 kg |
| 220 lb 99.8 kg | 147 / 367 lb 66.7 / 166.5 kg | 189 / 472 lb 85.7 / 214.1 kg | 240 / 545 lb 108.9 / 247.2 kg | 304 / 619 lb 137.9 / 280.8 kg |
| 230 lb 104.3 kg | 151 / 378 lb 68.5 / 171.5 kg | 194 / 486 lb 88 / 220.4 kg | 248 / 561 lb 112.5 / 254.5 kg | 313 / 637 lb 142 / 288.9 kg |
| 240 lb 108.9 kg | 155 / 389 lb 70.3 / 176.4 kg | 200 / 500 lb 90.7 / 226.8 kg | 255 / 577 lb 115.7 / 261.7 kg | 323 / 656 lb 146.5 / 297.6 kg |
| 250 lb 113.4 kg | 160 / 400 lb 72.6 / 181.4 kg | 205 / 514 lb 93 / 233.1 kg | 262 / 593 lb 118.8 / 269 kg | 331 / 674 lb 150.1 / 305.7 kg |
| 260 lb 117.9 kg | 164 / 410 lb 74.4 / 186 kg | 211 / 528 lb 95.7 / 239.5 kg | 269 / 609 lb 122 / 276.2 kg | 340 / 691 lb 154.2 / 313.4 kg |
| 270 lb 122.5 kg | 168 / 421 lb 76.2 / 191 kg | 216 / 541 lb 98 / 245.4 kg | 276 / 624 lb 125.2 / 283 kg | 349 / 709 lb 158.3 / 321.6 kg |
| 280 lb 127 kg | 172 / 431 lb 78 / 195.5 kg | 221 / 554 lb 100.2 / 251.3 kg | 282 / 640 lb 127.9 / 290.3 kg | 357 / 726 lb 161.9 / 329.3 kg |
| 290 lb 131.5 kg | 176 / 441 lb 79.8 / 200 kg | 227 / 567 lb 103 / 257.2 kg | 289 / 655 lb 131.1 / 297.1 kg | 366 / 744 lb 166 / 337.5 kg |
| 300 lb 136.1 kg | 180 / 452 lb 81.6 / 205 kg | 232 / 580 lb 105.2 / 263.1 kg | 296 / 670 lb 134.3 / 303.9 kg | 374 / 761 lb 169.6 / 345.2 kg |
Women’s Zercher Squat vs Barbell Sumo Deadlift Standards
How to read the table: The first number is Zercher 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 | 69 / 143 lb 31.3 / 64.9 kg | 92 / 195 lb 41.7 / 88.5 kg | 121 / 235 lb 54.9 / 106.6 kg | 149 / 269 lb 67.6 / 122 kg |
| 110 lb 49.9 kg | 73 / 153 lb 33.1 / 69.4 kg | 98 / 207 lb 44.5 / 93.9 kg | 128 / 250 lb 58.1 / 113.4 kg | 159 / 287 lb 72.1 / 130.2 kg |
| 120 lb 54.4 kg | 78 / 162 lb 35.4 / 73.5 kg | 103 / 220 lb 46.7 / 99.8 kg | 136 / 265 lb 61.7 / 120.2 kg | 168 / 304 lb 76.2 / 137.9 kg |
| 130 lb 59 kg | 82 / 171 lb 37.2 / 77.6 kg | 109 / 232 lb 49.4 / 105.2 kg | 144 / 280 lb 65.3 / 127 kg | 177 / 321 lb 80.3 / 145.6 kg |
| 140 lb 63.5 kg | 86 / 180 lb 39 / 81.6 kg | 115 / 244 lb 52.2 / 110.7 kg | 151 / 294 lb 68.5 / 133.4 kg | 186 / 337 lb 84.4 / 152.9 kg |
| 150 lb 68 kg | 90 / 188 lb 40.8 / 85.3 kg | 120 / 255 lb 54.4 / 115.7 kg | 158 / 308 lb 71.7 / 139.7 kg | 195 / 353 lb 88.5 / 160.1 kg |
| 160 lb 72.6 kg | 94 / 196 lb 42.6 / 88.9 kg | 125 / 266 lb 56.7 / 120.7 kg | 165 / 322 lb 74.8 / 146.1 kg | 204 / 369 lb 92.5 / 167.4 kg |
| 170 lb 77.1 kg | 98 / 204 lb 44.5 / 92.5 kg | 130 / 277 lb 59 / 125.6 kg | 172 / 335 lb 78 / 152 kg | 212 / 384 lb 96.2 / 174.2 kg |
| 180 lb 81.6 kg | 102 / 212 lb 46.3 / 96.2 kg | 136 / 288 lb 61.7 / 130.6 kg | 178 / 348 lb 80.7 / 157.9 kg | 220 / 399 lb 99.8 / 181 kg |
| 190 lb 86.2 kg | 105 / 220 lb 47.6 / 99.8 kg | 140 / 299 lb 63.5 / 135.6 kg | 185 / 361 lb 83.9 / 163.7 kg | 228 / 413 lb 103.4 / 187.3 kg |
| 200 lb 90.7 kg | 109 / 228 lb 49.4 / 103.4 kg | 145 / 309 lb 65.8 / 140.2 kg | 191 / 373 lb 86.6 / 169.2 kg | 236 / 428 lb 107 / 194.1 kg |
| 210 lb 95.3 kg | 113 / 235 lb 51.3 / 106.6 kg | 150 / 319 lb 68 / 144.7 kg | 198 / 385 lb 89.8 / 174.6 kg | 244 / 442 lb 110.7 / 200.5 kg |
| 220 lb 99.8 kg | 116 / 243 lb 52.6 / 110.2 kg | 155 / 329 lb 70.3 / 149.2 kg | 204 / 398 lb 92.5 / 180.5 kg | 252 / 456 lb 114.3 / 206.8 kg |
| 230 lb 104.3 kg | 120 / 250 lb 54.4 / 113.4 kg | 160 / 339 lb 72.6 / 153.8 kg | 210 / 410 lb 95.3 / 186 kg | 259 / 469 lb 117.5 / 212.7 kg |
| 240 lb 108.9 kg | 123 / 257 lb 55.8 / 116.6 kg | 164 / 349 lb 74.4 / 158.3 kg | 216 / 421 lb 98 / 191 kg | 267 / 483 lb 121.1 / 219.1 kg |
How Your Zercher Squats 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 Zercher squat strength level
The Zercher squat standards use the exercise-specific targets from the individual Zercher 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 total barbell weight 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 Zercher squat | Adjust Zercher 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 Zercher Squats 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 Zercher 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.
95.2 → 175.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell sumo deadlift standard minus the Zercher squat standard. A plus sign means the barbell sumo deadlift standard is higher. A minus sign means the Zercher squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +147 lb +66.6 kg | +189 lb +85.7 kg | +204 lb +92.5 kg | +210 lb +95.2 kg |
| 130 lb 59 kg | +156 lb +70.8 kg | +199 lb +90.3 kg | +215 lb +97.5 kg | +222 lb +100.7 kg |
| 140 lb 63.5 kg | +163 lb +74 kg | +209 lb +94.8 kg | +225 lb +102.1 kg | +233 lb +105.6 kg |
| 150 lb 68 kg | +170 lb +77.1 kg | +220 lb +99.8 kg | +236 lb +107 kg | +243 lb +110.3 kg |
| 160 lb 72.6 kg | +178 lb +80.7 kg | +230 lb +104.4 kg | +247 lb +112 kg | +254 lb +115.2 kg |
| 170 lb 77.1 kg | +186 lb +84.4 kg | +238 lb +108 kg | +257 lb +116.6 kg | +265 lb +120.2 kg |
| 180 lb 81.6 kg | +193 lb +87.5 kg | +248 lb +112.5 kg | +267 lb +121.1 kg | +275 lb +124.7 kg |
| 190 lb 86.2 kg | +200 lb +90.7 kg | +257 lb +116.5 kg | +276 lb +125.2 kg | +285 lb +129.3 kg |
| 200 lb 90.7 kg | +207 lb +93.9 kg | +266 lb +120.6 kg | +285 lb +129.3 kg | +295 lb +133.8 kg |
| 210 lb 95.3 kg | +214 lb +97.1 kg | +275 lb +124.7 kg | +295 lb +133.8 kg | +305 lb +138.4 kg |
| 220 lb 99.8 kg | +220 lb +99.8 kg | +283 lb +128.4 kg | +305 lb +138.3 kg | +315 lb +142.9 kg |
| 230 lb 104.3 kg | +227 lb +103 kg | +292 lb +132.4 kg | +313 lb +142 kg | +324 lb +146.9 kg |
| 240 lb 108.9 kg | +234 lb +106.1 kg | +300 lb +136.1 kg | +322 lb +146 kg | +333 lb +151.1 kg |
| 250 lb 113.4 kg | +240 lb +108.8 kg | +309 lb +140.1 kg | +331 lb +150.2 kg | +343 lb +155.6 kg |
| 260 lb 117.9 kg | +246 lb +111.6 kg | +317 lb +143.8 kg | +340 lb +154.2 kg | +351 lb +159.2 kg |
| 270 lb 122.5 kg | +253 lb +114.8 kg | +325 lb +147.4 kg | +348 lb +157.8 kg | +360 lb +163.3 kg |
| 280 lb 127 kg | +259 lb +117.5 kg | +333 lb +151.1 kg | +358 lb +162.4 kg | +369 lb +167.4 kg |
| 290 lb 131.5 kg | +265 lb +120.2 kg | +340 lb +154.2 kg | +366 lb +166 kg | +378 lb +171.5 kg |
| 300 lb 136.1 kg | +272 lb +123.4 kg | +348 lb +157.9 kg | +374 lb +169.6 kg | +387 lb +175.6 kg |
How Women’s Zercher Squats 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.
54.4 → 98 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell sumo deadlift standard minus the Zercher squat standard. A plus sign means the barbell sumo deadlift standard is higher. A minus sign means the Zercher squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +74 lb +33.6 kg | +103 lb +46.8 kg | +114 lb +51.7 kg | +120 lb +54.4 kg |
| 110 lb 49.9 kg | +80 lb +36.3 kg | +109 lb +49.4 kg | +122 lb +55.3 kg | +128 lb +58.1 kg |
| 120 lb 54.4 kg | +84 lb +38.1 kg | +117 lb +53.1 kg | +129 lb +58.5 kg | +136 lb +61.7 kg |
| 130 lb 59 kg | +89 lb +40.4 kg | +123 lb +55.8 kg | +136 lb +61.7 kg | +144 lb +65.3 kg |
| 140 lb 63.5 kg | +94 lb +42.6 kg | +129 lb +58.5 kg | +143 lb +64.9 kg | +151 lb +68.5 kg |
| 150 lb 68 kg | +98 lb +44.5 kg | +135 lb +61.3 kg | +150 lb +68 kg | +158 lb +71.6 kg |
| 160 lb 72.6 kg | +102 lb +46.3 kg | +141 lb +64 kg | +157 lb +71.3 kg | +165 lb +74.9 kg |
| 170 lb 77.1 kg | +106 lb +48 kg | +147 lb +66.6 kg | +163 lb +74 kg | +172 lb +78 kg |
| 180 lb 81.6 kg | +110 lb +49.9 kg | +152 lb +68.9 kg | +170 lb +77.2 kg | +179 lb +81.2 kg |
| 190 lb 86.2 kg | +115 lb +52.2 kg | +159 lb +72.1 kg | +176 lb +79.8 kg | +185 lb +83.9 kg |
| 200 lb 90.7 kg | +119 lb +54 kg | +164 lb +74.4 kg | +182 lb +82.6 kg | +192 lb +87.1 kg |
| 210 lb 95.3 kg | +122 lb +55.3 kg | +169 lb +76.7 kg | +187 lb +84.8 kg | +198 lb +89.8 kg |
| 220 lb 99.8 kg | +127 lb +57.6 kg | +174 lb +78.9 kg | +194 lb +88 kg | +204 lb +92.5 kg |
| 230 lb 104.3 kg | +130 lb +59 kg | +179 lb +81.2 kg | +200 lb +90.7 kg | +210 lb +95.2 kg |
| 240 lb 108.9 kg | +134 lb +60.8 kg | +185 lb +83.9 kg | +205 lb +93 kg | +216 lb +98 kg |
Zercher Squats and Barbell Sumo Deadlift Exercises Used by This Calculator
This calculator uses a full-depth barbell Zercher squat and a strict barbell sumo deadlift. Use strict canonical Zercher Squats and Barbell Sumo Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a full-depth Zercher squat with the bar in the elbow creases
Hold the bar securely in the elbow creases close to the torso, squat until the hip crease is below the top of the knee, and return to full standing without dropping the elbows, repositioning the bar, or collapsing forward. Do not enter a front squat, safety-bar squat, machine squat, Smith-machine squat, partial rep, or heavily padded variation that changes the difficulty.
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 Zercher Squats result and one recent Barbell Sumo Deadlift result
Use each exercise’s canonical input: Total barbell weight for Zercher Squats and External load for Barbell Sumo Deadlift.
Related Tools
- Zercher Squat — View the individual Zercher Squat standards and next strength-level target.
- Barbell Sumo Deadlift — View the individual Barbell Sumo Deadlift 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.
- Zercher Deadlift (From Floor) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Stiff-Leg 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.