Barbell High Pull vs Trap Bar High Pull Strength Standards
Compare your barbell high pull and trap bar high pull against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use Use the following execution standard: and the entered weight for strict Trap Bar High Pull. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell High Pull vs Trap Bar High Pull Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell high pull and trap bar high pull to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell high pull and trap bar high pull.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Barbell High Pull / Trap Bar High Pull, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Barbell High Pull vs Trap Bar High Pull Standards
How to read the table: The first number is Barbell High Pull; the second is Trap Bar High Pull. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 76 / 88 lb 34.5 / 39.9 kg | 118 / 127 lb 53.5 / 57.6 kg | 160 / 170 lb 72.6 / 77.1 kg | 202 / 213 lb 91.6 / 96.6 kg |
| 130 lb 59 kg | 80 / 92 lb 36.3 / 41.7 kg | 124 / 134 lb 56.2 / 60.8 kg | 168 / 179 lb 76.2 / 81.2 kg | 213 / 225 lb 96.6 / 102.1 kg |
| 140 lb 63.5 kg | 84 / 97 lb 38.1 / 44 kg | 131 / 140 lb 59.4 / 63.5 kg | 177 / 188 lb 80.3 / 85.3 kg | 224 / 237 lb 101.6 / 107.5 kg |
| 150 lb 68 kg | 88 / 102 lb 39.9 / 46.3 kg | 137 / 147 lb 62.1 / 66.7 kg | 185 / 197 lb 83.9 / 89.4 kg | 234 / 248 lb 106.1 / 112.5 kg |
| 160 lb 72.6 kg | 92 / 106 lb 41.7 / 48.1 kg | 143 / 153 lb 64.9 / 69.4 kg | 194 / 206 lb 88 / 93.4 kg | 244 / 259 lb 110.7 / 117.5 kg |
| 170 lb 77.1 kg | 96 / 110 lb 43.5 / 49.9 kg | 149 / 160 lb 67.6 / 72.6 kg | 201 / 214 lb 91.2 / 97.1 kg | 254 / 269 lb 115.2 / 122 kg |
| 180 lb 81.6 kg | 99 / 115 lb 44.9 / 52.2 kg | 154 / 166 lb 69.9 / 75.3 kg | 209 / 223 lb 94.8 / 101.2 kg | 264 / 280 lb 119.7 / 127 kg |
| 190 lb 86.2 kg | 103 / 119 lb 46.7 / 54 kg | 160 / 172 lb 72.6 / 78 kg | 217 / 231 lb 98.4 / 104.8 kg | 274 / 290 lb 124.3 / 131.5 kg |
| 200 lb 90.7 kg | 107 / 123 lb 48.5 / 55.8 kg | 166 / 178 lb 75.3 / 80.7 kg | 225 / 239 lb 102.1 / 108.4 kg | 284 / 300 lb 128.8 / 136.1 kg |
| 210 lb 95.3 kg | 110 / 127 lb 49.9 / 57.6 kg | 171 / 184 lb 77.6 / 83.5 kg | 232 / 247 lb 105.2 / 112 kg | 293 / 310 lb 132.9 / 140.6 kg |
| 220 lb 99.8 kg | 114 / 131 lb 51.7 / 59.4 kg | 176 / 190 lb 79.8 / 86.2 kg | 239 / 255 lb 108.4 / 115.7 kg | 302 / 320 lb 137 / 145.1 kg |
| 230 lb 104.3 kg | 117 / 135 lb 53.1 / 61.2 kg | 182 / 195 lb 82.6 / 88.5 kg | 246 / 262 lb 111.6 / 118.8 kg | 311 / 329 lb 141.1 / 149.2 kg |
| 240 lb 108.9 kg | 120 / 139 lb 54.4 / 63 kg | 187 / 201 lb 84.8 / 91.2 kg | 254 / 270 lb 115.2 / 122.5 kg | 320 / 339 lb 145.1 / 153.8 kg |
| 250 lb 113.4 kg | 124 / 143 lb 56.2 / 64.9 kg | 192 / 207 lb 87.1 / 93.9 kg | 261 / 277 lb 118.4 / 125.6 kg | 329 / 348 lb 149.2 / 157.9 kg |
| 260 lb 117.9 kg | 127 / 147 lb 57.6 / 66.7 kg | 197 / 212 lb 89.4 / 96.2 kg | 267 / 285 lb 121.1 / 129.3 kg | 338 / 357 lb 153.3 / 161.9 kg |
| 270 lb 122.5 kg | 130 / 150 lb 59 / 68 kg | 202 / 217 lb 91.6 / 98.4 kg | 274 / 292 lb 124.3 / 132.4 kg | 346 / 367 lb 156.9 / 166.5 kg |
| 280 lb 127 kg | 133 / 154 lb 60.3 / 69.9 kg | 207 / 223 lb 93.9 / 101.2 kg | 281 / 299 lb 127.5 / 135.6 kg | 355 / 376 lb 161 / 170.6 kg |
| 290 lb 131.5 kg | 137 / 158 lb 62.1 / 71.7 kg | 212 / 228 lb 96.2 / 103.4 kg | 288 / 306 lb 130.6 / 138.8 kg | 363 / 384 lb 164.7 / 174.2 kg |
| 300 lb 136.1 kg | 140 / 161 lb 63.5 / 73 kg | 217 / 233 lb 98.4 / 105.7 kg | 294 / 313 lb 133.4 / 142 kg | 372 / 393 lb 168.7 / 178.3 kg |
Women’s Barbell High Pull vs Trap Bar High Pull Standards
How to read the table: The first number is Barbell High Pull; the second is Trap Bar High Pull. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 46 / 51 lb 20.9 / 23.1 kg | 72 / 76 lb 32.7 / 34.5 kg | 102 / 106 lb 46.3 / 48.1 kg | 128 / 135 lb 58.1 / 61.2 kg |
| 110 lb 49.9 kg | 49 / 54 lb 22.2 / 24.5 kg | 77 / 81 lb 34.9 / 36.7 kg | 109 / 113 lb 49.4 / 51.3 kg | 137 / 144 lb 62.1 / 65.3 kg |
| 120 lb 54.4 kg | 52 / 58 lb 23.6 / 26.3 kg | 82 / 86 lb 37.2 / 39 kg | 115 / 120 lb 52.2 / 54.4 kg | 145 / 153 lb 65.8 / 69.4 kg |
| 130 lb 59 kg | 55 / 61 lb 24.9 / 27.7 kg | 86 / 91 lb 39 / 41.3 kg | 122 / 126 lb 55.3 / 57.2 kg | 153 / 161 lb 69.4 / 73 kg |
| 140 lb 63.5 kg | 57 / 64 lb 25.9 / 29 kg | 91 / 96 lb 41.3 / 43.5 kg | 128 / 133 lb 58.1 / 60.3 kg | 160 / 169 lb 72.6 / 76.7 kg |
| 150 lb 68 kg | 60 / 67 lb 27.2 / 30.4 kg | 95 / 100 lb 43.1 / 45.4 kg | 134 / 139 lb 60.8 / 63 kg | 168 / 177 lb 76.2 / 80.3 kg |
| 160 lb 72.6 kg | 63 / 70 lb 28.6 / 31.8 kg | 99 / 104 lb 44.9 / 47.2 kg | 140 / 145 lb 63.5 / 65.8 kg | 175 / 185 lb 79.4 / 83.9 kg |
| 170 lb 77.1 kg | 65 / 73 lb 29.5 / 33.1 kg | 103 / 109 lb 46.7 / 49.4 kg | 146 / 151 lb 66.2 / 68.5 kg | 183 / 192 lb 83 / 87.1 kg |
| 180 lb 81.6 kg | 68 / 76 lb 30.8 / 34.5 kg | 107 / 113 lb 48.5 / 51.3 kg | 151 / 157 lb 68.5 / 71.2 kg | 190 / 200 lb 86.2 / 90.7 kg |
| 190 lb 86.2 kg | 70 / 78 lb 31.8 / 35.4 kg | 111 / 117 lb 50.3 / 53.1 kg | 157 / 163 lb 71.2 / 73.9 kg | 197 / 207 lb 89.4 / 93.9 kg |
| 200 lb 90.7 kg | 73 / 81 lb 33.1 / 36.7 kg | 115 / 121 lb 52.2 / 54.9 kg | 162 / 168 lb 73.5 / 76.2 kg | 204 / 214 lb 92.5 / 97.1 kg |
| 210 lb 95.3 kg | 75 / 84 lb 34 / 38.1 kg | 119 / 125 lb 54 / 56.7 kg | 168 / 174 lb 76.2 / 78.9 kg | 210 / 222 lb 95.3 / 100.7 kg |
| 220 lb 99.8 kg | 77 / 86 lb 34.9 / 39 kg | 123 / 129 lb 55.8 / 58.5 kg | 173 / 179 lb 78.5 / 81.2 kg | 217 / 228 lb 98.4 / 103.4 kg |
| 230 lb 104.3 kg | 80 / 89 lb 36.3 / 40.4 kg | 126 / 133 lb 57.2 / 60.3 kg | 178 / 185 lb 80.7 / 83.9 kg | 223 / 235 lb 101.2 / 106.6 kg |
| 240 lb 108.9 kg | 82 / 92 lb 37.2 / 41.7 kg | 130 / 137 lb 59 / 62.1 kg | 183 / 190 lb 83 / 86.2 kg | 230 / 242 lb 104.3 / 109.8 kg |
How Your Barbell High Pull vs Trap Bar High Pull Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the barbell high pull strength level
The standards use the sex-specific thresholds from the individual Barbell High Pull tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the trap bar high pull strength level
The standards use the sex-specific thresholds from the individual Trap Bar High Pull tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the barbell high pull | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the trap bar high pull | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Barbell High Pull and Trap Bar High Pull Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the trap bar high pull standard is higher; below zero means the barbell high pull standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5 → 9.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the trap bar high pull standard minus the barbell high pull standard. A plus sign means the trap bar high pull standard is higher. A minus sign means the barbell high pull standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +12 lb +5.4 kg | +9 lb +4.1 kg | +10 lb +4.5 kg | +11 lb +5 kg |
| 130 lb 59 kg | +12 lb +5.4 kg | +10 lb +4.6 kg | +11 lb +5 kg | +12 lb +5.5 kg |
| 140 lb 63.5 kg | +13 lb +5.9 kg | +9 lb +4.1 kg | +11 lb +5 kg | +13 lb +5.9 kg |
| 150 lb 68 kg | +14 lb +6.4 kg | +10 lb +4.6 kg | +12 lb +5.5 kg | +14 lb +6.4 kg |
| 160 lb 72.6 kg | +14 lb +6.4 kg | +10 lb +4.5 kg | +12 lb +5.4 kg | +15 lb +6.8 kg |
| 170 lb 77.1 kg | +14 lb +6.4 kg | +11 lb +5 kg | +13 lb +5.9 kg | +15 lb +6.8 kg |
| 180 lb 81.6 kg | +16 lb +7.3 kg | +12 lb +5.4 kg | +14 lb +6.4 kg | +16 lb +7.3 kg |
| 190 lb 86.2 kg | +16 lb +7.3 kg | +12 lb +5.4 kg | +14 lb +6.4 kg | +16 lb +7.2 kg |
| 200 lb 90.7 kg | +16 lb +7.3 kg | +12 lb +5.4 kg | +14 lb +6.3 kg | +16 lb +7.3 kg |
| 210 lb 95.3 kg | +17 lb +7.7 kg | +13 lb +5.9 kg | +15 lb +6.8 kg | +17 lb +7.7 kg |
| 220 lb 99.8 kg | +17 lb +7.7 kg | +14 lb +6.4 kg | +16 lb +7.3 kg | +18 lb +8.1 kg |
| 230 lb 104.3 kg | +18 lb +8.1 kg | +13 lb +5.9 kg | +16 lb +7.2 kg | +18 lb +8.1 kg |
| 240 lb 108.9 kg | +19 lb +8.6 kg | +14 lb +6.4 kg | +16 lb +7.3 kg | +19 lb +8.7 kg |
| 250 lb 113.4 kg | +19 lb +8.7 kg | +15 lb +6.8 kg | +16 lb +7.2 kg | +19 lb +8.7 kg |
| 260 lb 117.9 kg | +20 lb +9.1 kg | +15 lb +6.8 kg | +18 lb +8.2 kg | +19 lb +8.6 kg |
| 270 lb 122.5 kg | +20 lb +9 kg | +15 lb +6.8 kg | +18 lb +8.1 kg | +21 lb +9.6 kg |
| 280 lb 127 kg | +21 lb +9.6 kg | +16 lb +7.3 kg | +18 lb +8.1 kg | +21 lb +9.6 kg |
| 290 lb 131.5 kg | +21 lb +9.6 kg | +16 lb +7.2 kg | +18 lb +8.2 kg | +21 lb +9.5 kg |
| 300 lb 136.1 kg | +21 lb +9.5 kg | +16 lb +7.3 kg | +19 lb +8.6 kg | +21 lb +9.6 kg |
How Women’s Barbell High Pull and Trap Bar High Pull Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
3.1 → 5.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the trap bar high pull standard minus the barbell high pull standard. A plus sign means the trap bar high pull standard is higher. A minus sign means the barbell high pull standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +5 lb +2.2 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +7 lb +3.1 kg |
| 110 lb 49.9 kg | +5 lb +2.3 kg | +4 lb +1.8 kg | +4 lb +1.9 kg | +7 lb +3.2 kg |
| 120 lb 54.4 kg | +6 lb +2.7 kg | +4 lb +1.8 kg | +5 lb +2.2 kg | +8 lb +3.6 kg |
| 130 lb 59 kg | +6 lb +2.8 kg | +5 lb +2.3 kg | +4 lb +1.9 kg | +8 lb +3.6 kg |
| 140 lb 63.5 kg | +7 lb +3.1 kg | +5 lb +2.2 kg | +5 lb +2.2 kg | +9 lb +4.1 kg |
| 150 lb 68 kg | +7 lb +3.2 kg | +5 lb +2.3 kg | +5 lb +2.2 kg | +9 lb +4.1 kg |
| 160 lb 72.6 kg | +7 lb +3.2 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +10 lb +4.5 kg |
| 170 lb 77.1 kg | +8 lb +3.6 kg | +6 lb +2.7 kg | +5 lb +2.3 kg | +9 lb +4.1 kg |
| 180 lb 81.6 kg | +8 lb +3.7 kg | +6 lb +2.8 kg | +6 lb +2.7 kg | +10 lb +4.5 kg |
| 190 lb 86.2 kg | +8 lb +3.6 kg | +6 lb +2.8 kg | +6 lb +2.7 kg | +10 lb +4.5 kg |
| 200 lb 90.7 kg | +8 lb +3.6 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +10 lb +4.6 kg |
| 210 lb 95.3 kg | +9 lb +4.1 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +12 lb +5.4 kg |
| 220 lb 99.8 kg | +9 lb +4.1 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +11 lb +5 kg |
| 230 lb 104.3 kg | +9 lb +4.1 kg | +7 lb +3.1 kg | +7 lb +3.2 kg | +12 lb +5.4 kg |
| 240 lb 108.9 kg | +10 lb +4.5 kg | +7 lb +3.1 kg | +7 lb +3.2 kg | +12 lb +5.5 kg |
Barbell High Pull and Trap Bar High Pull Exercises Used by This Calculator
This calculator uses a strict barbell high pull test and a strict trap bar high pull test. Use strict canonical Barbell High Pull and Trap Bar High Pull tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Barbell High Pull setup and load convention
Use the following execution standard: – Barbell starts on the floor for every rep (dead stop) – Clean grip (shoulder-width) is required for all tests – Lifters hinge at the hips with torso inclined forward at the start – Explosive hip extension drives the bar upward – Bar travels vertically close to the body – Elbows rise up and out, finishing above the wrists – Bar must reach at least lower chest height – No turnover into a catch (this is not a clean) – Bar returns fully to the floor between reps with no bounce – Rep counts only if the bar reaches consistent height and returns under control – Raw lifting only Disallowed variations: – Hang high pulls (no floor start) – Power cleans or clean pulls – Snatch-grip high pulls (separate tool) – Partial pulls that do not reach chest height – Barbell shrugs – Smith machine or machine-based variations – Mixed grip or inconsistent grip between tests
Use the canonical Trap Bar High Pull setup and load convention
the entered weight for strict Trap Bar High Pull valid Trap Bar High Pull reps Pull explosively through the legs and hips, keep the trap bar controlled, and finish with elbows rising and the implement reaching a repeatable high-pull height near lower-chest to upper-abdomen level without turning the rep into a deadlift-only or shrug-only movement. A valid finish shows a controlled high-pull position with trunk braced, shoulders controlled, and no loss of grip or implement swing Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Barbell High Pull result and one recent Trap Bar High Pull result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell High Pull — View the individual Barbell High Pull standards and next strength-level target.
- Trap Bar High Pull — View the individual Trap Bar High Pull standards and next strength-level target.
- Trap Bar Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Clean Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Trap Bar Shrug — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell High Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.