Barbell Hack Squat vs Barbell Deadlift Strength Standards
Compare your barbell hack squat and barbell deadlift 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 total barbell weight including the bar for both lifts. Use a free-weight barbell hack squat with the bar behind the legs, consistent depth, controlled descent, stable knees and torso, and full standing lockout and a conventional deadlift from the floor to full lockout. 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 Hack Squat vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell hack squat and barbell deadlift 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 hack squat and barbell deadlift.
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 Hack Squat / Barbell Deadlift, 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 Hack Squat vs Barbell Deadlift Standards
How to read the table: The first number is Barbell Hack Squat; the second is Barbell Deadlift. 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 | 105 / 252 lb 47.6 / 114.3 kg | 147 / 322 lb 66.7 / 146.1 kg | 189 / 371 lb 85.7 / 168.3 kg | 231 / 420 lb 104.8 / 190.5 kg |
| 130 lb 59 kg | 111 / 266 lb 50.3 / 120.7 kg | 155 / 339 lb 70.3 / 153.8 kg | 200 / 391 lb 90.7 / 177.4 kg | 244 / 443 lb 110.7 / 200.9 kg |
| 140 lb 63.5 kg | 117 / 279 lb 53.1 / 126.6 kg | 163 / 357 lb 73.9 / 161.9 kg | 210 / 411 lb 95.3 / 186.4 kg | 256 / 465 lb 116.1 / 210.9 kg |
| 150 lb 68 kg | 122 / 292 lb 55.3 / 132.4 kg | 171 / 373 lb 77.6 / 169.2 kg | 220 / 431 lb 99.8 / 195.5 kg | 268 / 487 lb 121.6 / 220.9 kg |
| 160 lb 72.6 kg | 128 / 305 lb 58.1 / 138.3 kg | 178 / 390 lb 80.7 / 176.9 kg | 229 / 449 lb 103.9 / 203.7 kg | 280 / 508 lb 127 / 230.4 kg |
| 170 lb 77.1 kg | 133 / 318 lb 60.3 / 144.2 kg | 186 / 406 lb 84.4 / 184.2 kg | 239 / 468 lb 108.4 / 212.3 kg | 292 / 529 lb 132.4 / 240 kg |
| 180 lb 81.6 kg | 138 / 330 lb 62.6 / 149.7 kg | 193 / 422 lb 87.5 / 191.4 kg | 248 / 486 lb 112.5 / 220.4 kg | 303 / 550 lb 137.4 / 249.5 kg |
| 190 lb 86.2 kg | 143 / 342 lb 64.9 / 155.1 kg | 200 / 437 lb 90.7 / 198.2 kg | 257 / 504 lb 116.6 / 228.6 kg | 314 / 570 lb 142.4 / 258.5 kg |
| 200 lb 90.7 kg | 148 / 354 lb 67.1 / 160.6 kg | 207 / 452 lb 93.9 / 205 kg | 266 / 522 lb 120.7 / 236.8 kg | 325 / 590 lb 147.4 / 267.6 kg |
| 210 lb 95.3 kg | 153 / 366 lb 69.4 / 166 kg | 214 / 467 lb 97.1 / 211.8 kg | 275 / 539 lb 124.7 / 244.5 kg | 336 / 609 lb 152.4 / 276.2 kg |
| 220 lb 99.8 kg | 158 / 377 lb 71.7 / 171 kg | 221 / 482 lb 100.2 / 218.6 kg | 283 / 556 lb 128.4 / 252.2 kg | 346 / 629 lb 156.9 / 285.3 kg |
| 230 lb 104.3 kg | 162 / 388 lb 73.5 / 176 kg | 227 / 496 lb 103 / 225 kg | 292 / 572 lb 132.4 / 259.5 kg | 357 / 647 lb 161.9 / 293.5 kg |
| 240 lb 108.9 kg | 167 / 400 lb 75.7 / 181.4 kg | 234 / 511 lb 106.1 / 231.8 kg | 300 / 589 lb 136.1 / 267.2 kg | 367 / 666 lb 166.5 / 302.1 kg |
| 250 lb 113.4 kg | 172 / 411 lb 78 / 186.4 kg | 240 / 525 lb 108.9 / 238.1 kg | 309 / 605 lb 140.2 / 274.4 kg | 377 / 684 lb 171 / 310.3 kg |
| 260 lb 117.9 kg | 176 / 422 lb 79.8 / 191.4 kg | 247 / 539 lb 112 / 244.5 kg | 317 / 621 lb 143.8 / 281.7 kg | 387 / 703 lb 175.5 / 318.9 kg |
| 270 lb 122.5 kg | 181 / 432 lb 82.1 / 196 kg | 253 / 552 lb 114.8 / 250.4 kg | 325 / 637 lb 147.4 / 288.9 kg | 397 / 720 lb 180.1 / 326.6 kg |
| 280 lb 127 kg | 185 / 443 lb 83.9 / 200.9 kg | 259 / 566 lb 117.5 / 256.7 kg | 333 / 653 lb 151 / 296.2 kg | 407 / 738 lb 184.6 / 334.8 kg |
| 290 lb 131.5 kg | 190 / 453 lb 86.2 / 205.5 kg | 265 / 579 lb 120.2 / 262.6 kg | 341 / 668 lb 154.7 / 303 kg | 416 / 756 lb 188.7 / 342.9 kg |
| 300 lb 136.1 kg | 194 / 464 lb 88 / 210.5 kg | 271 / 593 lb 122.9 / 269 kg | 348 / 683 lb 157.9 / 309.8 kg | 426 / 773 lb 193.2 / 350.6 kg |
Women’s Barbell Hack Squat vs Barbell Deadlift Standards
How to read the table: The first number is Barbell Hack Squat; the second is Barbell Deadlift. 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 | 57 / 149 lb 25.9 / 67.6 kg | 86 / 201 lb 39 / 91.2 kg | 109 / 240 lb 49.4 / 108.9 kg | 132 / 275 lb 59.9 / 124.7 kg |
| 110 lb 49.9 kg | 61 / 159 lb 27.7 / 72.1 kg | 92 / 214 lb 41.7 / 97.1 kg | 116 / 256 lb 52.6 / 116.1 kg | 141 / 293 lb 64 / 132.9 kg |
| 120 lb 54.4 kg | 65 / 168 lb 29.5 / 76.2 kg | 97 / 227 lb 44 / 103 kg | 123 / 271 lb 55.8 / 122.9 kg | 149 / 310 lb 67.6 / 140.6 kg |
| 130 lb 59 kg | 68 / 177 lb 30.8 / 80.3 kg | 103 / 239 lb 46.7 / 108.4 kg | 130 / 286 lb 59 / 129.7 kg | 157 / 327 lb 71.2 / 148.3 kg |
| 140 lb 63.5 kg | 72 / 186 lb 32.7 / 84.4 kg | 108 / 251 lb 49 / 113.9 kg | 137 / 301 lb 62.1 / 136.5 kg | 165 / 344 lb 74.8 / 156 kg |
| 150 lb 68 kg | 75 / 195 lb 34 / 88.5 kg | 113 / 263 lb 51.3 / 119.3 kg | 143 / 315 lb 64.9 / 142.9 kg | 173 / 360 lb 78.5 / 163.3 kg |
| 160 lb 72.6 kg | 78 / 204 lb 35.4 / 92.5 kg | 118 / 275 lb 53.5 / 124.7 kg | 149 / 329 lb 67.6 / 149.2 kg | 181 / 376 lb 82.1 / 170.6 kg |
| 170 lb 77.1 kg | 82 / 212 lb 37.2 / 96.2 kg | 123 / 286 lb 55.8 / 129.7 kg | 155 / 342 lb 70.3 / 155.1 kg | 188 / 391 lb 85.3 / 177.4 kg |
| 180 lb 81.6 kg | 85 / 220 lb 38.6 / 99.8 kg | 128 / 297 lb 58.1 / 134.7 kg | 161 / 356 lb 73 / 161.5 kg | 195 / 407 lb 88.5 / 184.6 kg |
| 190 lb 86.2 kg | 88 / 228 lb 39.9 / 103.4 kg | 132 / 308 lb 59.9 / 139.7 kg | 167 / 369 lb 75.7 / 167.4 kg | 203 / 421 lb 92.1 / 191 kg |
| 200 lb 90.7 kg | 91 / 236 lb 41.3 / 107 kg | 137 / 319 lb 62.1 / 144.7 kg | 173 / 382 lb 78.5 / 173.3 kg | 210 / 436 lb 95.3 / 197.8 kg |
| 210 lb 95.3 kg | 94 / 244 lb 42.6 / 110.7 kg | 141 / 329 lb 64 / 149.2 kg | 179 / 394 lb 81.2 / 178.7 kg | 217 / 451 lb 98.4 / 204.6 kg |
| 220 lb 99.8 kg | 97 / 252 lb 44 / 114.3 kg | 146 / 340 lb 66.2 / 154.2 kg | 185 / 407 lb 83.9 / 184.6 kg | 223 / 465 lb 101.2 / 210.9 kg |
| 230 lb 104.3 kg | 100 / 259 lb 45.4 / 117.5 kg | 150 / 350 lb 68 / 158.8 kg | 190 / 419 lb 86.2 / 190.1 kg | 230 / 479 lb 104.3 / 217.3 kg |
| 240 lb 108.9 kg | 103 / 267 lb 46.7 / 121.1 kg | 155 / 360 lb 70.3 / 163.3 kg | 196 / 431 lb 88.9 / 195.5 kg | 237 / 492 lb 107.5 / 223.2 kg |
How Your Barbell Hack Squat vs Barbell Deadlift 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 hack squat strength level
The barbell hack squat standards use the sex-specific standards from the individual Barbell Hack Squat 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 heavier lifters are expected to squat more total weight without requiring strength to increase pound for pound.
3. Find the barbell deadlift strength level
The deadlift data uses lifters ages 18–39. 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 heavier lifters are expected to lift more total weight 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 hack squat | Adjust barbell hack squat targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell deadlift | Adjust barbell deadlift targets to exact bodyweight with the 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 Hack Squat and Barbell Deadlift 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 barbell deadlift standard is higher; below zero means the barbell hack squat 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.
85.7 → 157.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the barbell hack squat standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the barbell hack squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +147 lb +66.7 kg | +175 lb +79.4 kg | +182 lb +82.6 kg | +189 lb +85.7 kg |
| 130 lb 59 kg | +155 lb +70.4 kg | +184 lb +83.5 kg | +191 lb +86.7 kg | +199 lb +90.2 kg |
| 140 lb 63.5 kg | +162 lb +73.5 kg | +194 lb +88 kg | +201 lb +91.1 kg | +209 lb +94.8 kg |
| 150 lb 68 kg | +170 lb +77.1 kg | +202 lb +91.6 kg | +211 lb +95.7 kg | +219 lb +99.3 kg |
| 160 lb 72.6 kg | +177 lb +80.2 kg | +212 lb +96.2 kg | +220 lb +99.8 kg | +228 lb +103.4 kg |
| 170 lb 77.1 kg | +185 lb +83.9 kg | +220 lb +99.8 kg | +229 lb +103.9 kg | +237 lb +107.6 kg |
| 180 lb 81.6 kg | +192 lb +87.1 kg | +229 lb +103.9 kg | +238 lb +107.9 kg | +247 lb +112.1 kg |
| 190 lb 86.2 kg | +199 lb +90.2 kg | +237 lb +107.5 kg | +247 lb +112 kg | +256 lb +116.1 kg |
| 200 lb 90.7 kg | +206 lb +93.5 kg | +245 lb +111.1 kg | +256 lb +116.1 kg | +265 lb +120.2 kg |
| 210 lb 95.3 kg | +213 lb +96.6 kg | +253 lb +114.7 kg | +264 lb +119.8 kg | +273 lb +123.8 kg |
| 220 lb 99.8 kg | +219 lb +99.3 kg | +261 lb +118.4 kg | +273 lb +123.8 kg | +283 lb +128.4 kg |
| 230 lb 104.3 kg | +226 lb +102.5 kg | +269 lb +122 kg | +280 lb +127.1 kg | +290 lb +131.6 kg |
| 240 lb 108.9 kg | +233 lb +105.7 kg | +277 lb +125.7 kg | +289 lb +131.1 kg | +299 lb +135.6 kg |
| 250 lb 113.4 kg | +239 lb +108.4 kg | +285 lb +129.2 kg | +296 lb +134.2 kg | +307 lb +139.3 kg |
| 260 lb 117.9 kg | +246 lb +111.6 kg | +292 lb +132.5 kg | +304 lb +137.9 kg | +316 lb +143.4 kg |
| 270 lb 122.5 kg | +251 lb +113.9 kg | +299 lb +135.6 kg | +312 lb +141.5 kg | +323 lb +146.5 kg |
| 280 lb 127 kg | +258 lb +117 kg | +307 lb +139.2 kg | +320 lb +145.2 kg | +331 lb +150.2 kg |
| 290 lb 131.5 kg | +263 lb +119.3 kg | +314 lb +142.4 kg | +327 lb +148.3 kg | +340 lb +154.2 kg |
| 300 lb 136.1 kg | +270 lb +122.5 kg | +322 lb +146.1 kg | +335 lb +151.9 kg | +347 lb +157.4 kg |
How Women’s Barbell Hack Squat and Barbell Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
64.8 → 115.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the barbell hack squat standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the barbell hack squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +92 lb +41.7 kg | +115 lb +52.2 kg | +131 lb +59.5 kg | +143 lb +64.8 kg |
| 110 lb 49.9 kg | +98 lb +44.4 kg | +122 lb +55.4 kg | +140 lb +63.5 kg | +152 lb +68.9 kg |
| 120 lb 54.4 kg | +103 lb +46.7 kg | +130 lb +59 kg | +148 lb +67.1 kg | +161 lb +73 kg |
| 130 lb 59 kg | +109 lb +49.5 kg | +136 lb +61.7 kg | +156 lb +70.7 kg | +170 lb +77.1 kg |
| 140 lb 63.5 kg | +114 lb +51.7 kg | +143 lb +64.9 kg | +164 lb +74.4 kg | +179 lb +81.2 kg |
| 150 lb 68 kg | +120 lb +54.5 kg | +150 lb +68 kg | +172 lb +78 kg | +187 lb +84.8 kg |
| 160 lb 72.6 kg | +126 lb +57.1 kg | +157 lb +71.2 kg | +180 lb +81.6 kg | +195 lb +88.5 kg |
| 170 lb 77.1 kg | +130 lb +59 kg | +163 lb +73.9 kg | +187 lb +84.8 kg | +203 lb +92.1 kg |
| 180 lb 81.6 kg | +135 lb +61.2 kg | +169 lb +76.6 kg | +195 lb +88.5 kg | +212 lb +96.1 kg |
| 190 lb 86.2 kg | +140 lb +63.5 kg | +176 lb +79.8 kg | +202 lb +91.7 kg | +218 lb +98.9 kg |
| 200 lb 90.7 kg | +145 lb +65.7 kg | +182 lb +82.6 kg | +209 lb +94.8 kg | +226 lb +102.5 kg |
| 210 lb 95.3 kg | +150 lb +68.1 kg | +188 lb +85.2 kg | +215 lb +97.5 kg | +234 lb +106.2 kg |
| 220 lb 99.8 kg | +155 lb +70.3 kg | +194 lb +88 kg | +222 lb +100.7 kg | +242 lb +109.7 kg |
| 230 lb 104.3 kg | +159 lb +72.1 kg | +200 lb +90.8 kg | +229 lb +103.9 kg | +249 lb +113 kg |
| 240 lb 108.9 kg | +164 lb +74.4 kg | +205 lb +93 kg | +235 lb +106.6 kg | +255 lb +115.7 kg |
Barbell Hack Squat and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a free-weight barbell hack squat and a conventional barbell deadlift. Do not enter per-side plates, hack-squat sled or Smith-machine load, front-bar squats, rack or block pulls, trap-bar or Romanian deadlifts, touch-and-go reps, hitching, partial reps, bounced reps, assisted reps, or equipped results.
Keep the bar behind the legs for a strict barbell hack squat
Keep the bar behind the legs throughout, descend under control to a consistent depth, and stand to full lockout with stable knees and torso. Do not enter a machine or Smith hack squat, partial rep, bounced rep, assisted setup, or hinge-dominant deadlift substitution.
Use a conventional barbell deadlift from the floor
Start every rep with the bar motionless on the floor and finish standing with the hips and knees straight. Do not bounce the bar, use touch-and-go reps, hitch it up the thighs, or enter a rack pull, block pull, trap-bar deadlift, Romanian deadlift, machine variation, or equipped result.
Enter one recent barbell hack squat set and one recent barbell deadlift set
Enter total barbell weight including the bar and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean, difficult sets with the behind-the-legs hack-squat depth and conventional floor-start deadlift lockout rules shown.
Related Tools
- Barbell Hack Squat — View the individual Barbell Hack Squat standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.