Jinsi ya kukokotoa Deadlift
Deadlift ni nini?
A deadlift one-rep max calculator estimates peak lifting strength from submaximal efforts. The deadlift is one of the "big three" powerlifting movements and a key measure of overall posterior chain strength.
Mwongozo wa Hatua kwa Hatua
- 1Same 1RM formulas as bench press: Epley, Brzycki, or Lander
- 2Epley: 1RM = Weight × (1 + Reps / 30)
- 3Best tested with 1–5 rep sets for accuracy
Mifano Iliyotatuliwa
Ingizo
120kg for 5 reps
Matokeo
1RM ≈ 140kg
120×(1+5/30) = 120×1.167 = 140
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