Enter the weight of your Hex Bar Deadlift to calculate the equivalent Conventional Deadlift weight. You can also enter the Conventional Deadlift weight to convert it to its Hex Bar equivalent.
Safety note: This calculator provides a rough estimate for training/programming reference only. Real-world transfer between hex-bar and conventional deadlifts varies (handle height, technique, range of motion, and experience). Do not use this number as a 1-rep-max target—start lighter, warm up, and progress gradually. If you have back/hip/knee pain or a prior injury, consult a qualified coach or clinician.
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Hex Bar Deadlift to Conventional Deadlift Conversion Formula
The following formula can be used to estimate the Conventional Deadlift weight from the Hex Bar Deadlift weight using a selected conversion factor.
CD = HB * CF
Variables:
- CD is the Conventional Deadlift weight
- HB is the Hex Bar Deadlift weight
- CF is an estimated conversion factor (commonly around 0.9, but it can vary depending on handle height, technique, range of motion, and experience)
To estimate your Conventional Deadlift equivalent, multiply the Hex Bar Deadlift weight by your chosen conversion factor (for example, 0.9).
| Hex Bar Deadlift (kg) | Conventional Deadlift (kg) |
|---|---|
| 60 | 54 |
| 70 | 63 |
| 80 | 72 |
| 90 | 81 |
| 100 | 90 |
| 110 | 99 |
| 120 | 108 |
| 130 | 117 |
| 140 | 126 |
| 150 | 135 |
| 160 | 144 |
| 170 | 153 |
| 180 | 162 |
| 190 | 171 |
| 200 | 180 |
| 210 | 189 |
| 220 | 198 |
| 230 | 207 |
| 240 | 216 |
| 250 | 225 |
| Example values use CF = 0.90 and are rounded to whole kilograms. Your best-fit factor may differ. | |
What is the Hex Bar Deadlift to Conventional Deadlift Conversion?
This conversion is a way to estimate how loads might transfer between lifts. Because a hex bar often allows a more upright torso position and can change range of motion (especially with high handles), many lifters can lift more with a hex bar than with a conventional barbell deadlift—but the size of that difference varies a lot by lifter and setup.
How to Calculate the Conventional Deadlift Equivalent?
Follow these steps to calculate the Conventional Deadlift weight:
- Measure your Hex Bar Deadlift weight (HB) in your chosen unit.
- Choose an estimated conversion factor (CF). A common starting point is 0.9, but it may be higher or lower depending on your setup.
- Multiply the Hex Bar Deadlift weight by CF.
- The result gives you an estimated Conventional Deadlift weight (CD).
- Use the calculator above to run the estimate in either direction.
Example Problem:
If your Hex Bar Deadlift weight is 200 pounds and you use CF = 0.9, then the estimated Conventional Deadlift weight is calculated as follows:
Conventional Deadlift (CD) = 200 × 0.9 = 180 pounds
