Reverse Hyperextension vs Barbell Deadlift Strength Standards
Compare your reverse hyperextension 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.
Use each exercise's canonical input: Weight used for Reverse Hyperextension and Total barbell weight for Barbell Deadlift. Use the entered weight for strict Reverse Hyperextension 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.
Reverse Hyperextension vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the reverse hyperextension 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 reverse hyperextension 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 Reverse Hyperextension / 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 Reverse Hyperextension vs Barbell Deadlift Standards
How to read the table: The first number is Reverse Hyperextension; 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 | 112 / 252 lb 50.8 / 114.3 kg | 154 / 322 lb 69.9 / 146.1 kg | 213 / 371 lb 96.6 / 168.3 kg | 280 / 420 lb 127 / 190.5 kg |
| 130 lb 59 kg | 118 / 266 lb 53.5 / 120.7 kg | 162 / 339 lb 73.5 / 153.8 kg | 225 / 391 lb 102.1 / 177.4 kg | 295 / 443 lb 133.8 / 200.9 kg |
| 140 lb 63.5 kg | 124 / 279 lb 56.2 / 126.6 kg | 171 / 357 lb 77.6 / 161.9 kg | 237 / 411 lb 107.5 / 186.4 kg | 310 / 465 lb 140.6 / 210.9 kg |
| 150 lb 68 kg | 130 / 292 lb 59 / 132.4 kg | 179 / 373 lb 81.2 / 169.2 kg | 248 / 431 lb 112.5 / 195.5 kg | 325 / 487 lb 147.4 / 220.9 kg |
| 160 lb 72.6 kg | 136 / 305 lb 61.7 / 138.3 kg | 186 / 390 lb 84.4 / 176.9 kg | 259 / 449 lb 117.5 / 203.7 kg | 339 / 508 lb 153.8 / 230.4 kg |
| 170 lb 77.1 kg | 141 / 318 lb 64 / 144.2 kg | 194 / 406 lb 88 / 184.2 kg | 269 / 468 lb 122 / 212.3 kg | 353 / 529 lb 160.1 / 240 kg |
| 180 lb 81.6 kg | 147 / 330 lb 66.7 / 149.7 kg | 202 / 422 lb 91.6 / 191.4 kg | 280 / 486 lb 127 / 220.4 kg | 367 / 550 lb 166.5 / 249.5 kg |
| 190 lb 86.2 kg | 152 / 342 lb 68.9 / 155.1 kg | 209 / 437 lb 94.8 / 198.2 kg | 290 / 504 lb 131.5 / 228.6 kg | 380 / 570 lb 172.4 / 258.5 kg |
| 200 lb 90.7 kg | 157 / 354 lb 71.2 / 160.6 kg | 216 / 452 lb 98 / 205 kg | 300 / 522 lb 136.1 / 236.8 kg | 393 / 590 lb 178.3 / 267.6 kg |
| 210 lb 95.3 kg | 162 / 366 lb 73.5 / 166 kg | 223 / 467 lb 101.2 / 211.8 kg | 310 / 539 lb 140.6 / 244.5 kg | 406 / 609 lb 184.2 / 276.2 kg |
| 220 lb 99.8 kg | 168 / 377 lb 76.2 / 171 kg | 230 / 482 lb 104.3 / 218.6 kg | 320 / 556 lb 145.1 / 252.2 kg | 419 / 629 lb 190.1 / 285.3 kg |
| 230 lb 104.3 kg | 173 / 388 lb 78.5 / 176 kg | 237 / 496 lb 107.5 / 225 kg | 329 / 572 lb 149.2 / 259.5 kg | 432 / 647 lb 196 / 293.5 kg |
| 240 lb 108.9 kg | 178 / 400 lb 80.7 / 181.4 kg | 244 / 511 lb 110.7 / 231.8 kg | 339 / 589 lb 153.8 / 267.2 kg | 444 / 666 lb 201.4 / 302.1 kg |
| 250 lb 113.4 kg | 183 / 411 lb 83 / 186.4 kg | 251 / 525 lb 113.9 / 238.1 kg | 348 / 605 lb 157.9 / 274.4 kg | 456 / 684 lb 206.8 / 310.3 kg |
| 260 lb 117.9 kg | 187 / 422 lb 84.8 / 191.4 kg | 258 / 539 lb 117 / 244.5 kg | 357 / 621 lb 161.9 / 281.7 kg | 468 / 703 lb 212.3 / 318.9 kg |
| 270 lb 122.5 kg | 192 / 432 lb 87.1 / 196 kg | 264 / 552 lb 119.7 / 250.4 kg | 367 / 637 lb 166.5 / 288.9 kg | 480 / 720 lb 217.7 / 326.6 kg |
| 280 lb 127 kg | 197 / 443 lb 89.4 / 200.9 kg | 271 / 566 lb 122.9 / 256.7 kg | 376 / 653 lb 170.6 / 296.2 kg | 492 / 738 lb 223.2 / 334.8 kg |
| 290 lb 131.5 kg | 201 / 453 lb 91.2 / 205.5 kg | 277 / 579 lb 125.6 / 262.6 kg | 384 / 668 lb 174.2 / 303 kg | 504 / 756 lb 228.6 / 342.9 kg |
| 300 lb 136.1 kg | 206 / 464 lb 93.4 / 210.5 kg | 283 / 593 lb 128.4 / 269 kg | 393 / 683 lb 178.3 / 309.8 kg | 515 / 773 lb 233.6 / 350.6 kg |
Women’s Reverse Hyperextension vs Barbell Deadlift Standards
How to read the table: The first number is Reverse Hyperextension; 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 | 92 / 149 lb 41.7 / 67.6 kg | 129 / 201 lb 58.5 / 91.2 kg | 178 / 240 lb 80.7 / 108.9 kg | 235 / 275 lb 106.6 / 124.7 kg |
| 110 lb 49.9 kg | 98 / 159 lb 44.5 / 72.1 kg | 137 / 214 lb 62.1 / 97.1 kg | 189 / 256 lb 85.7 / 116.1 kg | 250 / 293 lb 113.4 / 132.9 kg |
| 120 lb 54.4 kg | 103 / 168 lb 46.7 / 76.2 kg | 146 / 227 lb 66.2 / 103 kg | 201 / 271 lb 91.2 / 122.9 kg | 265 / 310 lb 120.2 / 140.6 kg |
| 130 lb 59 kg | 109 / 177 lb 49.4 / 80.3 kg | 154 / 239 lb 69.9 / 108.4 kg | 212 / 286 lb 96.2 / 129.7 kg | 280 / 327 lb 127 / 148.3 kg |
| 140 lb 63.5 kg | 115 / 186 lb 52.2 / 84.4 kg | 161 / 251 lb 73 / 113.9 kg | 223 / 301 lb 101.2 / 136.5 kg | 294 / 344 lb 133.4 / 156 kg |
| 150 lb 68 kg | 120 / 195 lb 54.4 / 88.5 kg | 169 / 263 lb 76.7 / 119.3 kg | 233 / 315 lb 105.7 / 142.9 kg | 308 / 360 lb 139.7 / 163.3 kg |
| 160 lb 72.6 kg | 125 / 204 lb 56.7 / 92.5 kg | 176 / 275 lb 79.8 / 124.7 kg | 243 / 329 lb 110.2 / 149.2 kg | 322 / 376 lb 146.1 / 170.6 kg |
| 170 lb 77.1 kg | 130 / 212 lb 59 / 96.2 kg | 184 / 286 lb 83.5 / 129.7 kg | 253 / 342 lb 114.8 / 155.1 kg | 335 / 391 lb 152 / 177.4 kg |
| 180 lb 81.6 kg | 136 / 220 lb 61.7 / 99.8 kg | 191 / 297 lb 86.6 / 134.7 kg | 263 / 356 lb 119.3 / 161.5 kg | 348 / 407 lb 157.9 / 184.6 kg |
| 190 lb 86.2 kg | 140 / 228 lb 63.5 / 103.4 kg | 198 / 308 lb 89.8 / 139.7 kg | 273 / 369 lb 123.8 / 167.4 kg | 361 / 421 lb 163.7 / 191 kg |
| 200 lb 90.7 kg | 145 / 236 lb 65.8 / 107 kg | 205 / 319 lb 93 / 144.7 kg | 282 / 382 lb 127.9 / 173.3 kg | 373 / 436 lb 169.2 / 197.8 kg |
| 210 lb 95.3 kg | 150 / 244 lb 68 / 110.7 kg | 211 / 329 lb 95.7 / 149.2 kg | 292 / 394 lb 132.4 / 178.7 kg | 385 / 451 lb 174.6 / 204.6 kg |
| 220 lb 99.8 kg | 155 / 252 lb 70.3 / 114.3 kg | 218 / 340 lb 98.9 / 154.2 kg | 301 / 407 lb 136.5 / 184.6 kg | 398 / 465 lb 180.5 / 210.9 kg |
| 230 lb 104.3 kg | 160 / 259 lb 72.6 / 117.5 kg | 225 / 350 lb 102.1 / 158.8 kg | 310 / 419 lb 140.6 / 190.1 kg | 410 / 479 lb 186 / 217.3 kg |
| 240 lb 108.9 kg | 164 / 267 lb 74.4 / 121.1 kg | 231 / 360 lb 104.8 / 163.3 kg | 319 / 431 lb 144.7 / 195.5 kg | 421 / 492 lb 191 / 223.2 kg |
How Your Reverse Hyperextension 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 reverse hyperextension strength level
The standards use the sex-specific thresholds from the individual Reverse Hyperextension 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 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 reverse hyperextension | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Reverse Hyperextension 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 reverse hyperextension 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.
63.5 → 117 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the reverse hyperextension standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the reverse hyperextension standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +140 lb +63.5 kg | +168 lb +76.2 kg | +158 lb +71.7 kg | +140 lb +63.5 kg |
| 130 lb 59 kg | +148 lb +67.2 kg | +177 lb +80.3 kg | +166 lb +75.3 kg | +148 lb +67.1 kg |
| 140 lb 63.5 kg | +155 lb +70.4 kg | +186 lb +84.3 kg | +174 lb +78.9 kg | +155 lb +70.3 kg |
| 150 lb 68 kg | +162 lb +73.4 kg | +194 lb +88 kg | +183 lb +83 kg | +162 lb +73.5 kg |
| 160 lb 72.6 kg | +169 lb +76.6 kg | +204 lb +92.5 kg | +190 lb +86.2 kg | +169 lb +76.6 kg |
| 170 lb 77.1 kg | +177 lb +80.2 kg | +212 lb +96.2 kg | +199 lb +90.3 kg | +176 lb +79.9 kg |
| 180 lb 81.6 kg | +183 lb +83 kg | +220 lb +99.8 kg | +206 lb +93.4 kg | +183 lb +83 kg |
| 190 lb 86.2 kg | +190 lb +86.2 kg | +228 lb +103.4 kg | +214 lb +97.1 kg | +190 lb +86.1 kg |
| 200 lb 90.7 kg | +197 lb +89.4 kg | +236 lb +107 kg | +222 lb +100.7 kg | +197 lb +89.3 kg |
| 210 lb 95.3 kg | +204 lb +92.5 kg | +244 lb +110.6 kg | +229 lb +103.9 kg | +203 lb +92 kg |
| 220 lb 99.8 kg | +209 lb +94.8 kg | +252 lb +114.3 kg | +236 lb +107.1 kg | +210 lb +95.2 kg |
| 230 lb 104.3 kg | +215 lb +97.5 kg | +259 lb +117.5 kg | +243 lb +110.3 kg | +215 lb +97.5 kg |
| 240 lb 108.9 kg | +222 lb +100.7 kg | +267 lb +121.1 kg | +250 lb +113.4 kg | +222 lb +100.7 kg |
| 250 lb 113.4 kg | +228 lb +103.4 kg | +274 lb +124.2 kg | +257 lb +116.5 kg | +228 lb +103.5 kg |
| 260 lb 117.9 kg | +235 lb +106.6 kg | +281 lb +127.5 kg | +264 lb +119.8 kg | +235 lb +106.6 kg |
| 270 lb 122.5 kg | +240 lb +108.9 kg | +288 lb +130.7 kg | +270 lb +122.4 kg | +240 lb +108.9 kg |
| 280 lb 127 kg | +246 lb +111.5 kg | +295 lb +133.8 kg | +277 lb +125.6 kg | +246 lb +111.6 kg |
| 290 lb 131.5 kg | +252 lb +114.3 kg | +302 lb +137 kg | +284 lb +128.8 kg | +252 lb +114.3 kg |
| 300 lb 136.1 kg | +258 lb +117.1 kg | +310 lb +140.6 kg | +290 lb +131.5 kg | +258 lb +117 kg |
How Women’s Reverse Hyperextension 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.
18.1 → 32.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the reverse hyperextension standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the reverse hyperextension standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +57 lb +25.9 kg | +72 lb +32.7 kg | +62 lb +28.2 kg | +40 lb +18.1 kg |
| 110 lb 49.9 kg | +61 lb +27.6 kg | +77 lb +35 kg | +67 lb +30.4 kg | +43 lb +19.5 kg |
| 120 lb 54.4 kg | +65 lb +29.5 kg | +81 lb +36.8 kg | +70 lb +31.7 kg | +45 lb +20.4 kg |
| 130 lb 59 kg | +68 lb +30.9 kg | +85 lb +38.5 kg | +74 lb +33.5 kg | +47 lb +21.3 kg |
| 140 lb 63.5 kg | +71 lb +32.2 kg | +90 lb +40.9 kg | +78 lb +35.3 kg | +50 lb +22.6 kg |
| 150 lb 68 kg | +75 lb +34.1 kg | +94 lb +42.6 kg | +82 lb +37.2 kg | +52 lb +23.6 kg |
| 160 lb 72.6 kg | +79 lb +35.8 kg | +99 lb +44.9 kg | +86 lb +39 kg | +54 lb +24.5 kg |
| 170 lb 77.1 kg | +82 lb +37.2 kg | +102 lb +46.2 kg | +89 lb +40.3 kg | +56 lb +25.4 kg |
| 180 lb 81.6 kg | +84 lb +38.1 kg | +106 lb +48.1 kg | +93 lb +42.2 kg | +59 lb +26.7 kg |
| 190 lb 86.2 kg | +88 lb +39.9 kg | +110 lb +49.9 kg | +96 lb +43.6 kg | +60 lb +27.3 kg |
| 200 lb 90.7 kg | +91 lb +41.2 kg | +114 lb +51.7 kg | +100 lb +45.4 kg | +63 lb +28.6 kg |
| 210 lb 95.3 kg | +94 lb +42.7 kg | +118 lb +53.5 kg | +102 lb +46.3 kg | +66 lb +30 kg |
| 220 lb 99.8 kg | +97 lb +44 kg | +122 lb +55.3 kg | +106 lb +48.1 kg | +67 lb +30.4 kg |
| 230 lb 104.3 kg | +99 lb +44.9 kg | +125 lb +56.7 kg | +109 lb +49.5 kg | +69 lb +31.3 kg |
| 240 lb 108.9 kg | +103 lb +46.7 kg | +129 lb +58.5 kg | +112 lb +50.8 kg | +71 lb +32.2 kg |
Reverse Hyperextension and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a strict reverse hyperextension test and a conventional barbell deadlift. Use strict canonical Reverse Hyperextension and Barbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Reverse Hyperextension setup and load convention
the entered weight for strict Reverse Hyperextension valid Reverse Hyperextension reps Extend the hips by raising the legs or pendulum through the defined range without uncontrolled swinging. A valid finish requires controlled hip extension and return without lumbar overextension or machine rebound Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
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 Reverse Hyperextension result and one recent Barbell Deadlift result
Use each exercise’s canonical input: Weight used for Reverse Hyperextension and Total barbell weight for Barbell Deadlift.
Related Tools
- Reverse Hyperextension — View the individual Reverse Hyperextension standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- GHD Back Extension — 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 Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Glute Bridge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.