What is the ideal deadlift to squat ratio in strength training?

Answered on : 2024-01-24

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General backsquat/deadlift ratio? : r/Fitness

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The Ideal Deadlift to Squat Ratio

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Find The Perfect Deadlift to Squat Ratio

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The ideal deadlift to squat ratio in strength training can vary depending on factors such as body type, technique, and training goals. However, there are some general guidelines:

1. **Average Ratio:** On average, many lifters aim for a deadlift to squat ratio of approximately 80-90%[2]. This means that if your deadlift is 100 pounds, your squat should be at least 80-90 pounds.

2. **Strength Ratio:** Another common guideline is that the average lifter typically squats around 90% of their deadlift[3]. So if your deadlift is 100 pounds, your squat should be close to 90 pounds.

3. **Body-Specific:** Keep in mind that individual variations exist based on factors like body weight, deadlift stance, leverages, and technique[5]. Some people may have a higher or lower ratio based on these factors.

4. **Powerlifting Standards:** Powerlifters often have different ratios, and some may prioritize one lift over the other. It's essential to align your ratio with your specific training goals and preferences.

Remember that these ratios are not set in stone, and it's crucial to focus on continuous improvement in both your squat and deadlift while considering your unique circumstances[5].