Deficit Deadlift vs Barbell Rack Pull Strength Standards
Compare your deficit deadlift and barbell rack 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 a conventional-stance straight-bar deadlift from a stable 1 to 3 inch deficit, beginning dead stop on the floor and finishing at full lockout and a strapless below-knee rack pull from motionless pins to full hip-and-knee 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.
Deficit Deadlift vs Barbell Rack Pull Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the deficit deadlift and barbell rack 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 deficit deadlift and barbell rack 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 Deficit Deadlift / Barbell Rack 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 Deficit Deadlift vs Barbell Rack Pull Standards
How to read the table: The first number is Deficit Deadlift; the second is Barbell Rack 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 | 231 / 280 lb 104.8 / 127 kg | 294 / 356 lb 133.4 / 161.5 kg | 343 / 413 lb 155.6 / 187.3 kg | 385 / 469 lb 174.6 / 212.7 kg |
| 130 lb 59 kg | 244 / 295 lb 110.7 / 133.8 kg | 310 / 376 lb 140.6 / 170.6 kg | 362 / 436 lb 164.2 / 197.8 kg | 406 / 495 lb 184.2 / 224.5 kg |
| 140 lb 63.5 kg | 256 / 310 lb 116.1 / 140.6 kg | 326 / 395 lb 147.9 / 179.2 kg | 380 / 458 lb 172.4 / 207.7 kg | 427 / 520 lb 193.7 / 235.9 kg |
| 150 lb 68 kg | 268 / 325 lb 121.6 / 147.4 kg | 341 / 413 lb 154.7 / 187.3 kg | 398 / 479 lb 180.5 / 217.3 kg | 447 / 544 lb 202.8 / 246.8 kg |
| 160 lb 72.6 kg | 280 / 339 lb 127 / 153.8 kg | 356 / 432 lb 161.5 / 196 kg | 416 / 500 lb 188.7 / 226.8 kg | 466 / 568 lb 211.4 / 257.6 kg |
| 170 lb 77.1 kg | 292 / 353 lb 132.4 / 160.1 kg | 370 / 449 lb 167.8 / 203.7 kg | 433 / 521 lb 196.4 / 236.3 kg | 486 / 591 lb 220.4 / 268.1 kg |
| 180 lb 81.6 kg | 303 / 367 lb 137.4 / 166.5 kg | 385 / 467 lb 174.6 / 211.8 kg | 450 / 541 lb 204.1 / 245.4 kg | 504 / 614 lb 228.6 / 278.5 kg |
| 190 lb 86.2 kg | 314 / 380 lb 142.4 / 172.4 kg | 399 / 484 lb 181 / 219.5 kg | 466 / 561 lb 211.4 / 254.5 kg | 523 / 637 lb 237.2 / 288.9 kg |
| 200 lb 90.7 kg | 325 / 393 lb 147.4 / 178.3 kg | 413 / 501 lb 187.3 / 227.2 kg | 482 / 581 lb 218.6 / 263.5 kg | 541 / 659 lb 245.4 / 298.9 kg |
| 210 lb 95.3 kg | 336 / 406 lb 152.4 / 184.2 kg | 427 / 517 lb 193.7 / 234.5 kg | 498 / 600 lb 225.9 / 272.2 kg | 559 / 681 lb 253.6 / 308.9 kg |
| 220 lb 99.8 kg | 346 / 419 lb 156.9 / 190.1 kg | 440 / 534 lb 199.6 / 242.2 kg | 514 / 619 lb 233.1 / 280.8 kg | 577 / 702 lb 261.7 / 318.4 kg |
| 230 lb 104.3 kg | 357 / 432 lb 161.9 / 196 kg | 453 / 550 lb 205.5 / 249.5 kg | 529 / 637 lb 240 / 288.9 kg | 594 / 724 lb 269.4 / 328.4 kg |
| 240 lb 108.9 kg | 367 / 444 lb 166.5 / 201.4 kg | 466 / 566 lb 211.4 / 256.7 kg | 545 / 656 lb 247.2 / 297.6 kg | 611 / 744 lb 277.1 / 337.5 kg |
| 250 lb 113.4 kg | 377 / 456 lb 171 / 206.8 kg | 479 / 581 lb 217.3 / 263.5 kg | 560 / 674 lb 254 / 305.7 kg | 628 / 765 lb 284.9 / 347 kg |
| 260 lb 117.9 kg | 387 / 468 lb 175.5 / 212.3 kg | 492 / 597 lb 223.2 / 270.8 kg | 574 / 691 lb 260.4 / 313.4 kg | 645 / 785 lb 292.6 / 356.1 kg |
| 270 lb 122.5 kg | 397 / 480 lb 180.1 / 217.7 kg | 504 / 612 lb 228.6 / 277.6 kg | 589 / 709 lb 267.2 / 321.6 kg | 661 / 805 lb 299.8 / 365.1 kg |
| 280 lb 127 kg | 407 / 492 lb 184.6 / 223.2 kg | 517 / 627 lb 234.5 / 284.4 kg | 603 / 726 lb 273.5 / 329.3 kg | 677 / 825 lb 307.1 / 374.2 kg |
| 290 lb 131.5 kg | 416 / 504 lb 188.7 / 228.6 kg | 529 / 642 lb 240 / 291.2 kg | 618 / 744 lb 280.3 / 337.5 kg | 693 / 844 lb 314.3 / 382.8 kg |
| 300 lb 136.1 kg | 426 / 515 lb 193.2 / 233.6 kg | 541 / 656 lb 245.4 / 297.6 kg | 632 / 761 lb 286.7 / 345.2 kg | 709 / 864 lb 321.6 / 391.9 kg |
Women’s Deficit Deadlift vs Barbell Rack Pull Standards
How to read the table: The first number is Deficit Deadlift; the second is Barbell Rack 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 | 135 / 166 lb 61.2 / 75.3 kg | 183 / 224 lb 83 / 101.6 kg | 217 / 269 lb 98.4 / 122 kg | 246 / 309 lb 111.6 / 140.2 kg |
| 110 lb 49.9 kg | 144 / 177 lb 65.3 / 80.3 kg | 195 / 238 lb 88.5 / 108 kg | 232 / 287 lb 105.2 / 130.2 kg | 263 / 329 lb 119.3 / 149.2 kg |
| 120 lb 54.4 kg | 153 / 188 lb 69.4 / 85.3 kg | 207 / 252 lb 93.9 / 114.3 kg | 246 / 304 lb 111.6 / 137.9 kg | 278 / 349 lb 126.1 / 158.3 kg |
| 130 lb 59 kg | 161 / 198 lb 73 / 89.8 kg | 218 / 266 lb 98.9 / 120.7 kg | 259 / 321 lb 117.5 / 145.6 kg | 294 / 368 lb 133.4 / 166.9 kg |
| 140 lb 63.5 kg | 169 / 208 lb 76.7 / 94.3 kg | 229 / 280 lb 103.9 / 127 kg | 272 / 337 lb 123.4 / 152.9 kg | 308 / 387 lb 139.7 / 175.5 kg |
| 150 lb 68 kg | 177 / 218 lb 80.3 / 98.9 kg | 240 / 293 lb 108.9 / 132.9 kg | 285 / 353 lb 129.3 / 160.1 kg | 323 / 405 lb 146.5 / 183.7 kg |
| 160 lb 72.6 kg | 185 / 228 lb 83.9 / 103.4 kg | 251 / 306 lb 113.9 / 138.8 kg | 298 / 369 lb 135.2 / 167.4 kg | 337 / 423 lb 152.9 / 191.9 kg |
| 170 lb 77.1 kg | 192 / 237 lb 87.1 / 107.5 kg | 261 / 318 lb 118.4 / 144.2 kg | 310 / 384 lb 140.6 / 174.2 kg | 351 / 440 lb 159.2 / 199.6 kg |
| 180 lb 81.6 kg | 200 / 246 lb 90.7 / 111.6 kg | 271 / 331 lb 122.9 / 150.1 kg | 322 / 399 lb 146.1 / 181 kg | 365 / 457 lb 165.6 / 207.3 kg |
| 190 lb 86.2 kg | 207 / 255 lb 93.9 / 115.7 kg | 281 / 343 lb 127.5 / 155.6 kg | 334 / 413 lb 151.5 / 187.3 kg | 378 / 474 lb 171.5 / 215 kg |
| 200 lb 90.7 kg | 214 / 264 lb 97.1 / 119.7 kg | 291 / 355 lb 132 / 161 kg | 345 / 428 lb 156.5 / 194.1 kg | 391 / 491 lb 177.4 / 222.7 kg |
| 210 lb 95.3 kg | 222 / 273 lb 100.7 / 123.8 kg | 300 / 367 lb 136.1 / 166.5 kg | 357 / 442 lb 161.9 / 200.5 kg | 404 / 507 lb 183.3 / 230 kg |
| 220 lb 99.8 kg | 228 / 281 lb 103.4 / 127.5 kg | 310 / 378 lb 140.6 / 171.5 kg | 368 / 456 lb 166.9 / 206.8 kg | 417 / 523 lb 189.1 / 237.2 kg |
| 230 lb 104.3 kg | 235 / 290 lb 106.6 / 131.5 kg | 319 / 390 lb 144.7 / 176.9 kg | 379 / 469 lb 171.9 / 212.7 kg | 429 / 539 lb 194.6 / 244.5 kg |
| 240 lb 108.9 kg | 242 / 298 lb 109.8 / 135.2 kg | 328 / 401 lb 148.8 / 181.9 kg | 390 / 483 lb 176.9 / 219.1 kg | 442 / 554 lb 200.5 / 251.3 kg |
How Your Deficit Deadlift vs Barbell Rack 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 deficit deadlift strength level
The deficit deadlift standards use the sex-specific strength levels from the individual Deficit Deadlift 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 lift more total weight without requiring strength to increase pound for pound.
3. Find the barbell rack pull strength level
The standards use the sex-specific strength levels from the individual Barbell Rack 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 heavier lifters are expected to pull more total barbell 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 deficit deadlift | Adjust deficit deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell rack pull | Adjust barbell rack pull 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 Deficit Deadlift and Barbell Rack 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 barbell rack pull standard is higher; below zero means the deficit deadlift 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.
38.1 → 70.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell rack pull standard minus the deficit deadlift standard. A plus sign means the barbell rack pull standard is higher. A minus sign means the deficit deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +49 lb +22.2 kg | +62 lb +28.1 kg | +70 lb +31.7 kg | +84 lb +38.1 kg |
| 130 lb 59 kg | +51 lb +23.1 kg | +66 lb +30 kg | +74 lb +33.6 kg | +89 lb +40.3 kg |
| 140 lb 63.5 kg | +54 lb +24.5 kg | +69 lb +31.3 kg | +78 lb +35.3 kg | +93 lb +42.2 kg |
| 150 lb 68 kg | +57 lb +25.8 kg | +72 lb +32.6 kg | +81 lb +36.8 kg | +97 lb +44 kg |
| 160 lb 72.6 kg | +59 lb +26.8 kg | +76 lb +34.5 kg | +84 lb +38.1 kg | +102 lb +46.2 kg |
| 170 lb 77.1 kg | +61 lb +27.7 kg | +79 lb +35.9 kg | +88 lb +39.9 kg | +105 lb +47.7 kg |
| 180 lb 81.6 kg | +64 lb +29.1 kg | +82 lb +37.2 kg | +91 lb +41.3 kg | +110 lb +49.9 kg |
| 190 lb 86.2 kg | +66 lb +30 kg | +85 lb +38.5 kg | +95 lb +43.1 kg | +114 lb +51.7 kg |
| 200 lb 90.7 kg | +68 lb +30.9 kg | +88 lb +39.9 kg | +99 lb +44.9 kg | +118 lb +53.5 kg |
| 210 lb 95.3 kg | +70 lb +31.8 kg | +90 lb +40.8 kg | +102 lb +46.3 kg | +122 lb +55.3 kg |
| 220 lb 99.8 kg | +73 lb +33.2 kg | +94 lb +42.6 kg | +105 lb +47.7 kg | +125 lb +56.7 kg |
| 230 lb 104.3 kg | +75 lb +34.1 kg | +97 lb +44 kg | +108 lb +48.9 kg | +130 lb +59 kg |
| 240 lb 108.9 kg | +77 lb +34.9 kg | +100 lb +45.3 kg | +111 lb +50.4 kg | +133 lb +60.4 kg |
| 250 lb 113.4 kg | +79 lb +35.8 kg | +102 lb +46.2 kg | +114 lb +51.7 kg | +137 lb +62.1 kg |
| 260 lb 117.9 kg | +81 lb +36.8 kg | +105 lb +47.6 kg | +117 lb +53 kg | +140 lb +63.5 kg |
| 270 lb 122.5 kg | +83 lb +37.6 kg | +108 lb +49 kg | +120 lb +54.4 kg | +144 lb +65.3 kg |
| 280 lb 127 kg | +85 lb +38.6 kg | +110 lb +49.9 kg | +123 lb +55.8 kg | +148 lb +67.1 kg |
| 290 lb 131.5 kg | +88 lb +39.9 kg | +113 lb +51.2 kg | +126 lb +57.2 kg | +151 lb +68.5 kg |
| 300 lb 136.1 kg | +89 lb +40.4 kg | +115 lb +52.2 kg | +129 lb +58.5 kg | +155 lb +70.3 kg |
How Women’s Deficit Deadlift and Barbell Rack 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.
28.6 → 50.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell rack pull standard minus the deficit deadlift standard. A plus sign means the barbell rack pull standard is higher. A minus sign means the deficit deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +31 lb +14.1 kg | +41 lb +18.6 kg | +52 lb +23.6 kg | +63 lb +28.6 kg |
| 110 lb 49.9 kg | +33 lb +15 kg | +43 lb +19.5 kg | +55 lb +25 kg | +66 lb +29.9 kg |
| 120 lb 54.4 kg | +35 lb +15.9 kg | +45 lb +20.4 kg | +58 lb +26.3 kg | +71 lb +32.2 kg |
| 130 lb 59 kg | +37 lb +16.8 kg | +48 lb +21.8 kg | +62 lb +28.1 kg | +74 lb +33.5 kg |
| 140 lb 63.5 kg | +39 lb +17.6 kg | +51 lb +23.1 kg | +65 lb +29.5 kg | +79 lb +35.8 kg |
| 150 lb 68 kg | +41 lb +18.6 kg | +53 lb +24 kg | +68 lb +30.8 kg | +82 lb +37.2 kg |
| 160 lb 72.6 kg | +43 lb +19.5 kg | +55 lb +24.9 kg | +71 lb +32.2 kg | +86 lb +39 kg |
| 170 lb 77.1 kg | +45 lb +20.4 kg | +57 lb +25.8 kg | +74 lb +33.6 kg | +89 lb +40.4 kg |
| 180 lb 81.6 kg | +46 lb +20.9 kg | +60 lb +27.2 kg | +77 lb +34.9 kg | +92 lb +41.7 kg |
| 190 lb 86.2 kg | +48 lb +21.8 kg | +62 lb +28.1 kg | +79 lb +35.8 kg | +96 lb +43.5 kg |
| 200 lb 90.7 kg | +50 lb +22.6 kg | +64 lb +29 kg | +83 lb +37.6 kg | +100 lb +45.3 kg |
| 210 lb 95.3 kg | +51 lb +23.1 kg | +67 lb +30.4 kg | +85 lb +38.6 kg | +103 lb +46.7 kg |
| 220 lb 99.8 kg | +53 lb +24.1 kg | +68 lb +30.9 kg | +88 lb +39.9 kg | +106 lb +48.1 kg |
| 230 lb 104.3 kg | +55 lb +24.9 kg | +71 lb +32.2 kg | +90 lb +40.8 kg | +110 lb +49.9 kg |
| 240 lb 108.9 kg | +56 lb +25.4 kg | +73 lb +33.1 kg | +93 lb +42.2 kg | +112 lb +50.8 kg |
Deficit Deadlift and Barbell Rack Pull Exercises Used by This Calculator
This calculator uses a conventional-stance barbell deficit deadlift and a strict below-knee barbell rack pull. Use strict canonical Deficit Deadlift and Barbell Rack Pull tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a stable 1 to 3 inch deficit and a dead-stop floor start
Stand on the same stable 1 to 3 inch platform for the full test. Use a straight bar, conventional stance, and total barbell weight. Begin each repetition with the bar motionless on the floor and finish at full standing lockout. Do not enter a conventional floor deadlift, sumo deadlift, rack pull, block pull, trap-bar deadlift, Romanian deadlift, strapped pull, bounced repetition, or touch-and-go set.
Start motionless from below-knee pins
Enter total barbell weight including the bar. Start every rep motionless on below-knee rack pins, keep the bar close, and finish at full hip-and-knee lockout before resetting under control. Do not use high pins, blocks, straps, bounce, hitching, thigh ramping, segmented lockout, supportive suits, or lockout-only overloads.
Enter one recent Deficit Deadlift result and one recent Barbell Rack 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
- Deficit Deadlift — View the individual Deficit Deadlift standards and next strength-level target.
- Barbell Rack Pull — View the individual Barbell Rack Pull standards and next strength-level target.
- Barbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Sumo Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Stiff-Leg Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.