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Strength Ratios for Squats and Deadlifts
Following on from our blog on Front Squat vs Back squat, here is some information about what you might be aiming for with deadlift squat ratios.
Strength ratios
The table below shows an estimate of the weights you should be able to lift based on other exercises. I.e. if you can back squat 80kg you should be able to Deadlift 100kg’s.
Please note these are only approximate values which can be greatly affected by technique and vary among individuals. So avoid using them as written rule!
|
Deadlift |
Back Squat |
Front Squat |
|
~100% |
~80% |
~68% (85% of BS) |
|
60kg |
48kg |
40kg |
|
70kg |
56kg |
48kg |
|
80kg |
64kg |
54kg |
|
90kg |
72kg |
61kg |
|
100kg |
80kg |
68kg |
|
110kg |
88kg |
75kg |
|
120kg |
96kg |
82kg |
|
130kg |
105kg |
90kg |
|
140kg |
112kg |
95kg |
|
150kg |
120kg |
102kg |
|
160kg |
128kg |
109kg |
For example, if you are practiced at the Deadlift but not the back squat, it is unlikely you will be able to back squat up to 80% of your Deadlift 1RM.
If beginning a new exercise it is better to underestimate your rep max as you can always add more weight!
If you lift too heavy the chances are YOU WILL BREAK!
In summary you should be able to back squat more than you can front squat, and Deadlift the same or more than you can back squat.
These are some of the lifts used in our Get Stronger programme here.
Or train at our licensed Weight Lifting Club in Devon
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The access to expert advice on training and coaching in the STS has been extremely beneficial when guiding Helen (15) through different stages of her physical development. Time is very precious and especially as busy parents of even busier teenagers, we need all the help we can get. As well as following the programme, it has been really useful to dip into certain topics as and when situations occur. Advice on how to prevent and counteract knee problems was certainly helpful when Helen started complaining that ‘her knees were hurting’ directly after competitions.
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Comments
[…] Liberal use of the word “strong”. Field athletes are strong, weightlifters are strong; some elite rugby players are now becoming strong but many are NOT STRONG. A simple formula used by old timers for strength was 3,4,5 i.e. bench 300lb, squat 400lb, deadlift 500lb. […]