High-Handle Trap-Bar vs Conventional Deadlift Calculator

Study inputs and scope

The 1 Repetition Maximum Mechanics of a High-Handle Hexagonal Bar Deadlift Compared With a Conventional Deadlift as Measured by a Linear Position Transducer. — Lockie et al. (2018).

• 31 strength-trained participants: 21 men and 10 women.
• Mean conventional deadlift 1RM: 134.72 ± 40.63 kg (SD).
• Mean high-handle trap-bar deadlift 1RM: 154.50 ± 45.29 kg (SD).
• High-handle lifting distance was 22% shorter, making the handle specification important.

This ratio is calculated here from the reported group-average 1RMs. It is not an individual prediction equation published by the researchers.

This model is specifically for high handles. It does not apply to low-handle trap bars or sumo deadlifts. Include the actual bar weight in your total load.

Conversion formula

The model’s ratio is 1.146823040, or approximately 114.68% for combined target load relative to combined starting load in the first-to-second direction. The reciprocal is used for the reverse direction.

The same ratio works in lb and kg when both sides use consistent units. Automatically populated inputs display nearest 1 lb or 0.5 kg while retaining precision internally. Only the final displayed weight is rounded; dumbbell results are rounded per hand before showing the combined load.

How input and target reps are estimated

When you enter more than one rep, the calculator uses the site’s existing Epley method to estimate the starting exercise’s 1RM. It then applies the exercise ratio and estimates a weight for your chosen target reps. This rep conversion is an additional modeling assumption; the study comparison does not validate every possible source/target rep combination.

Both rep counts can independently range from 1 to 20. Use comparable effort and consistent technique. Higher-rep estimates are more sensitive to individual endurance.

How to interpret the estimate

This estimate uses study averages in which participants lifted approximately 15% more with a high-handle trap bar than with a conventional barbell deadlift.

Individual results vary with technique, training experience, equipment, and range of motion.

No sex-specific, experience-specific or rep-specific exercise multiplier is applied. A study sample does not establish a universal conversion for every lifter. This page does not display a statistical confidence interval or a guaranteed training load.

Switching the starting exercise carries the unrounded target-rep estimate into the other exercise and swaps the source and target rep counts. Rounding affects only the displayed results.

Source notes

The study details and numerical inputs incorporate a user-supplied source-verification report. Primary documents remain inaccessible in this environment, so independent full-text verification is pending. Scope and reporting ambiguities are stated above.