Preview
Hüseyin Akbulut, MSc (2026). 1RM Deadlift Test: Protocol, Norms and Application. Sporeus. Retrieved, October 24, 2026. https://sporeus.com/en/egzersiz-testleri-en/1rm-deadlift-test/
Measures: Integrated posterior-chain strength, strength from the floor
Table of Contents
Difficulty: Hard | Category: Strength
Protocol
The 1RM Deadlift test measures the integrated force of the posterior chain through the movement of lifting a barbell from the floor. It is one of the most fundamental indicators in strength sports.
Preparation: Bar is set to the appropriate weight and collar safety rings are checked. The participant warms up for 10–15 minutes generally. Deadlift warm-up: 10 reps Romanian DL with body weight, 5 reps at 60%, 3 reps at 75%, 1 rep at 90%, 1 rep at 95%.
Test Procedure: The participant stands in front of the bar with feet at shoulder width. When viewed from above the bar, the wrists are at the mid-to-outer shin. Hook or double overhand grip is chosen. With a neutral spine, chest is pushed forward and hips are lowered. The bar is lifted from the floor using a combination of leg force and hip extension. Knees and hips are locked at full extension. After the bar is raised, it is lowered under control to the floor.
Trials: 3–5 minutes rest. Advance in 2.5–5% increments toward maximum. 3–5 trials targeted.
Calculation: 1RM in kg. In powerlifting competition: back flatness, lockout, and controlled descent are assessed. Relative 1RM = 1RM / BW.
Post-Test: Back, hamstring, and hip stretching. Results reported in kg and relative value.
Formula
1RM (Epley) = load × (1 + 0.0333 × reps); relative = 1RM / BW
Equipment Required
Olympic barbell, plakalar, rubber flooring or lifting platform, toz (magnezya)
Normative Values (Age: 20-29)
| Classification | Male | Female |
|---|---|---|
| Excellent | >2.5 × BW | >2.0 × BW |
| Good | 2.0-2.5 × BW | 1.5-2.0 × BW |
| Average | 1.5-2.0 × BW | 1.0-1.5 × BW |
| Below Average | 1.0-1.5 × BW | 0.7-1.0 × BW |
| Poor | <1.0 × BW | <0.7 × BW |
Practical Applications
1RM deadlift is a fundamental strength metric in strength sport athletes (powerlifting, strongman), Olympic weightlifting assessment, and strength training periodization.
Limitations
Carries lower back injury risk; technical error rate is high. Contraindications: lumbar disc herniation, active back pain.
Related Tests: 1RM Back Squat, Isometric Mid-Thigh Pull, Nordic Hamstring Test
Sources: Baechle TR & Earle RW, 2008, NSCA Essentials; Haff GG & Triplett NT, 2016, NSCA Fundamentals
Hüseyin Akbulut is the founder of Sporeus and author of THRESHOLD (EŞİK), a 540-page Turkish-language book on endurance science.
- 540pp THRESHOLD Book
- MSc Sport Sciences
- Marmara University
Protocol The 1RM Deadlift test measures the integrated force of the posterior chain through the movement of lifting a barbell from the floor. It is one of the most fundamental indicators in strength sports. Preparation: Bar is set to the appropriate weight and collar safety rings are checked. The participant warms up for 10–15 minutes generally. Deadlift warm-up: 10 reps Romanian DL with body weight, 5 reps at 60%, 3 reps at 75%, 1 rep at 90%, 1 rep at 95%. Test Procedure: The participant stands in front of the bar with feet at shoulder width. When viewed from above the bar, the wrists are at the mid-to-outer shin. Hook or double overhand grip is chosen. With a neutral spine, chest is pushed forward and hips are lowered. The bar is lifted from the floor using a combination of leg force and hip extension. Knees and hips are locked at full extension. After the bar is raised, it is lowered under control to the floor. Trials: 3–5 minutes rest. Advance in 2.5–5% increments toward maximum. 3–5 trials targeted. Calculation: 1RM in kg. In powerlifting competition: back flatness, lockout, and controlled descent are assessed. Relative 1RM = 1RM / BW. Post-Test: Back, hamstring, and hip stretching. Results reported in kg and relative value. Formula
1RM (Epley) = load × (1 + 0.0333 × reps); relative = 1RM / BW
Equipment Required
Olympic barbell, plakalar, rubber flooring or lifting platform, toz (magnezya)
