Barbell Deadlift vs Barbell Snatch Grip Romanian Deadlift Strength Standards
Compare your barbell deadlift and barbell snatch grip romanian 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: Total barbell weight for Barbell Deadlift and Total barbell load for Barbell Snatch Grip Romanian Deadlift. Use a conventional deadlift from the floor to full lockout and Total barbell weight, bodyweight, and reps. 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 Deadlift vs Barbell Snatch Grip Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell deadlift and barbell snatch grip romanian 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 deadlift and barbell snatch grip romanian 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 Deadlift / Barbell Snatch Grip Romanian 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 Deadlift vs Barbell Snatch Grip Romanian Deadlift Standards
How to read the table: The first number is Barbell Deadlift; the second is Barbell Snatch Grip Romanian 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 | 252 / 98 lb 114.3 / 44.5 kg | 322 / 133 lb 146.1 / 60.3 kg | 371 / 168 lb 168.3 / 76.2 kg | 420 / 203 lb 190.5 / 92.1 kg |
| 130 lb 59 kg | 266 / 103 lb 120.7 / 46.7 kg | 339 / 141 lb 153.8 / 64 kg | 391 / 177 lb 177.4 / 80.3 kg | 443 / 214 lb 200.9 / 97.1 kg |
| 140 lb 63.5 kg | 279 / 109 lb 126.6 / 49.4 kg | 357 / 148 lb 161.9 / 67.1 kg | 411 / 186 lb 186.4 / 84.4 kg | 465 / 225 lb 210.9 / 102.1 kg |
| 150 lb 68 kg | 292 / 114 lb 132.4 / 51.7 kg | 373 / 155 lb 169.2 / 70.3 kg | 431 / 195 lb 195.5 / 88.5 kg | 487 / 236 lb 220.9 / 107 kg |
| 160 lb 72.6 kg | 305 / 119 lb 138.3 / 54 kg | 390 / 161 lb 176.9 / 73 kg | 449 / 203 lb 203.7 / 92.1 kg | 508 / 246 lb 230.4 / 111.6 kg |
| 170 lb 77.1 kg | 318 / 123 lb 144.2 / 55.8 kg | 406 / 168 lb 184.2 / 76.2 kg | 468 / 212 lb 212.3 / 96.2 kg | 529 / 256 lb 240 / 116.1 kg |
| 180 lb 81.6 kg | 330 / 128 lb 149.7 / 58.1 kg | 422 / 175 lb 191.4 / 79.4 kg | 486 / 220 lb 220.4 / 99.8 kg | 550 / 266 lb 249.5 / 120.7 kg |
| 190 lb 86.2 kg | 342 / 133 lb 155.1 / 60.3 kg | 437 / 181 lb 198.2 / 82.1 kg | 504 / 228 lb 228.6 / 103.4 kg | 570 / 276 lb 258.5 / 125.2 kg |
| 200 lb 90.7 kg | 354 / 138 lb 160.6 / 62.6 kg | 452 / 187 lb 205 / 84.8 kg | 522 / 236 lb 236.8 / 107 kg | 590 / 286 lb 267.6 / 129.7 kg |
| 210 lb 95.3 kg | 366 / 142 lb 166 / 64.4 kg | 467 / 193 lb 211.8 / 87.5 kg | 539 / 244 lb 244.5 / 110.7 kg | 609 / 295 lb 276.2 / 133.8 kg |
| 220 lb 99.8 kg | 377 / 147 lb 171 / 66.7 kg | 482 / 200 lb 218.6 / 90.7 kg | 556 / 251 lb 252.2 / 113.9 kg | 629 / 304 lb 285.3 / 137.9 kg |
| 230 lb 104.3 kg | 388 / 151 lb 176 / 68.5 kg | 496 / 206 lb 225 / 93.4 kg | 572 / 259 lb 259.5 / 117.5 kg | 647 / 313 lb 293.5 / 142 kg |
| 240 lb 108.9 kg | 400 / 155 lb 181.4 / 70.3 kg | 511 / 212 lb 231.8 / 96.2 kg | 589 / 266 lb 267.2 / 120.7 kg | 666 / 323 lb 302.1 / 146.5 kg |
| 250 lb 113.4 kg | 411 / 160 lb 186.4 / 72.6 kg | 525 / 217 lb 238.1 / 98.4 kg | 605 / 274 lb 274.4 / 124.3 kg | 684 / 331 lb 310.3 / 150.1 kg |
| 260 lb 117.9 kg | 422 / 164 lb 191.4 / 74.4 kg | 539 / 223 lb 244.5 / 101.2 kg | 621 / 281 lb 281.7 / 127.5 kg | 703 / 340 lb 318.9 / 154.2 kg |
| 270 lb 122.5 kg | 432 / 168 lb 196 / 76.2 kg | 552 / 229 lb 250.4 / 103.9 kg | 637 / 288 lb 288.9 / 130.6 kg | 720 / 349 lb 326.6 / 158.3 kg |
| 280 lb 127 kg | 443 / 172 lb 200.9 / 78 kg | 566 / 234 lb 256.7 / 106.1 kg | 653 / 295 lb 296.2 / 133.8 kg | 738 / 357 lb 334.8 / 161.9 kg |
| 290 lb 131.5 kg | 453 / 176 lb 205.5 / 79.8 kg | 579 / 240 lb 262.6 / 108.9 kg | 668 / 302 lb 303 / 137 kg | 756 / 366 lb 342.9 / 166 kg |
| 300 lb 136.1 kg | 464 / 180 lb 210.5 / 81.6 kg | 593 / 245 lb 269 / 111.1 kg | 683 / 309 lb 309.8 / 140.2 kg | 773 / 374 lb 350.6 / 169.6 kg |
Women’s Barbell Deadlift vs Barbell Snatch Grip Romanian Deadlift Standards
How to read the table: The first number is Barbell Deadlift; the second is Barbell Snatch Grip Romanian 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 | 149 / 52 lb 67.6 / 23.6 kg | 201 / 75 lb 91.2 / 34 kg | 240 / 98 lb 108.9 / 44.5 kg | 275 / 121 lb 124.7 / 54.9 kg |
| 110 lb 49.9 kg | 159 / 55 lb 72.1 / 24.9 kg | 214 / 80 lb 97.1 / 36.3 kg | 256 / 104 lb 116.1 / 47.2 kg | 293 / 128 lb 132.9 / 58.1 kg |
| 120 lb 54.4 kg | 168 / 59 lb 76.2 / 26.8 kg | 227 / 84 lb 103 / 38.1 kg | 271 / 110 lb 122.9 / 49.9 kg | 310 / 136 lb 140.6 / 61.7 kg |
| 130 lb 59 kg | 177 / 62 lb 80.3 / 28.1 kg | 239 / 89 lb 108.4 / 40.4 kg | 286 / 116 lb 129.7 / 52.6 kg | 327 / 144 lb 148.3 / 65.3 kg |
| 140 lb 63.5 kg | 186 / 65 lb 84.4 / 29.5 kg | 251 / 94 lb 113.9 / 42.6 kg | 301 / 122 lb 136.5 / 55.3 kg | 344 / 151 lb 156 / 68.5 kg |
| 150 lb 68 kg | 195 / 68 lb 88.5 / 30.8 kg | 263 / 98 lb 119.3 / 44.5 kg | 315 / 128 lb 142.9 / 58.1 kg | 360 / 158 lb 163.3 / 71.7 kg |
| 160 lb 72.6 kg | 204 / 71 lb 92.5 / 32.2 kg | 275 / 102 lb 124.7 / 46.3 kg | 329 / 134 lb 149.2 / 60.8 kg | 376 / 165 lb 170.6 / 74.8 kg |
| 170 lb 77.1 kg | 212 / 74 lb 96.2 / 33.6 kg | 286 / 107 lb 129.7 / 48.5 kg | 342 / 139 lb 155.1 / 63 kg | 391 / 172 lb 177.4 / 78 kg |
| 180 lb 81.6 kg | 220 / 77 lb 99.8 / 34.9 kg | 297 / 111 lb 134.7 / 50.3 kg | 356 / 145 lb 161.5 / 65.8 kg | 407 / 178 lb 184.6 / 80.7 kg |
| 190 lb 86.2 kg | 228 / 80 lb 103.4 / 36.3 kg | 308 / 115 lb 139.7 / 52.2 kg | 369 / 150 lb 167.4 / 68 kg | 421 / 185 lb 191 / 83.9 kg |
| 200 lb 90.7 kg | 236 / 82 lb 107 / 37.2 kg | 319 / 119 lb 144.7 / 54 kg | 382 / 155 lb 173.3 / 70.3 kg | 436 / 191 lb 197.8 / 86.6 kg |
| 210 lb 95.3 kg | 244 / 85 lb 110.7 / 38.6 kg | 329 / 123 lb 149.2 / 55.8 kg | 394 / 160 lb 178.7 / 72.6 kg | 451 / 198 lb 204.6 / 89.8 kg |
| 220 lb 99.8 kg | 252 / 88 lb 114.3 / 39.9 kg | 340 / 127 lb 154.2 / 57.6 kg | 407 / 165 lb 184.6 / 74.8 kg | 465 / 204 lb 210.9 / 92.5 kg |
| 230 lb 104.3 kg | 259 / 90 lb 117.5 / 40.8 kg | 350 / 130 lb 158.8 / 59 kg | 419 / 170 lb 190.1 / 77.1 kg | 479 / 210 lb 217.3 / 95.3 kg |
| 240 lb 108.9 kg | 267 / 93 lb 121.1 / 42.2 kg | 360 / 134 lb 163.3 / 60.8 kg | 431 / 175 lb 195.5 / 79.4 kg | 492 / 216 lb 223.2 / 98 kg |
How Your Barbell Deadlift vs Barbell Snatch Grip Romanian 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 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.
3. Find the barbell snatch grip romanian deadlift strength level
The standards use the sex-specific thresholds from the individual Barbell Snatch Grip Romanian 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 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 deadlift | Adjust barbell deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell snatch grip romanian deadlift | 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 Deadlift and Barbell Snatch Grip Romanian 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 snatch grip romanian deadlift standard is higher; below zero means the barbell 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.
98.4 → 181 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell snatch grip romanian deadlift standard minus the barbell deadlift standard. A plus sign means the barbell snatch grip romanian deadlift standard is higher. A minus sign means the barbell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −154 lb −69.8 kg | −189 lb −85.8 kg | −203 lb −92.1 kg | −217 lb −98.4 kg |
| 130 lb 59 kg | −163 lb −74 kg | −198 lb −89.8 kg | −214 lb −97.1 kg | −229 lb −103.8 kg |
| 140 lb 63.5 kg | −170 lb −77.2 kg | −209 lb −94.8 kg | −225 lb −102 kg | −240 lb −108.8 kg |
| 150 lb 68 kg | −178 lb −80.7 kg | −218 lb −98.9 kg | −236 lb −107 kg | −251 lb −113.9 kg |
| 160 lb 72.6 kg | −186 lb −84.3 kg | −229 lb −103.9 kg | −246 lb −111.6 kg | −262 lb −118.8 kg |
| 170 lb 77.1 kg | −195 lb −88.4 kg | −238 lb −108 kg | −256 lb −116.1 kg | −273 lb −123.9 kg |
| 180 lb 81.6 kg | −202 lb −91.6 kg | −247 lb −112 kg | −266 lb −120.6 kg | −284 lb −128.8 kg |
| 190 lb 86.2 kg | −209 lb −94.8 kg | −256 lb −116.1 kg | −276 lb −125.2 kg | −294 lb −133.3 kg |
| 200 lb 90.7 kg | −216 lb −98 kg | −265 lb −120.2 kg | −286 lb −129.8 kg | −304 lb −137.9 kg |
| 210 lb 95.3 kg | −224 lb −101.6 kg | −274 lb −124.3 kg | −295 lb −133.8 kg | −314 lb −142.4 kg |
| 220 lb 99.8 kg | −230 lb −104.3 kg | −282 lb −127.9 kg | −305 lb −138.3 kg | −325 lb −147.4 kg |
| 230 lb 104.3 kg | −237 lb −107.5 kg | −290 lb −131.6 kg | −313 lb −142 kg | −334 lb −151.5 kg |
| 240 lb 108.9 kg | −245 lb −111.1 kg | −299 lb −135.6 kg | −323 lb −146.5 kg | −343 lb −155.6 kg |
| 250 lb 113.4 kg | −251 lb −113.8 kg | −308 lb −139.7 kg | −331 lb −150.1 kg | −353 lb −160.2 kg |
| 260 lb 117.9 kg | −258 lb −117 kg | −316 lb −143.3 kg | −340 lb −154.2 kg | −363 lb −164.7 kg |
| 270 lb 122.5 kg | −264 lb −119.8 kg | −323 lb −146.5 kg | −349 lb −158.3 kg | −371 lb −168.3 kg |
| 280 lb 127 kg | −271 lb −122.9 kg | −332 lb −150.6 kg | −358 lb −162.4 kg | −381 lb −172.9 kg |
| 290 lb 131.5 kg | −277 lb −125.7 kg | −339 lb −153.7 kg | −366 lb −166 kg | −390 lb −176.9 kg |
| 300 lb 136.1 kg | −284 lb −128.9 kg | −348 lb −157.9 kg | −374 lb −169.6 kg | −399 lb −181 kg |
How Women’s Barbell Deadlift and Barbell Snatch Grip Romanian 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.
69.8 → 125.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell snatch grip romanian deadlift standard minus the barbell deadlift standard. A plus sign means the barbell snatch grip romanian deadlift standard is higher. A minus sign means the barbell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −97 lb −44 kg | −126 lb −57.2 kg | −142 lb −64.4 kg | −154 lb −69.8 kg |
| 110 lb 49.9 kg | −104 lb −47.2 kg | −134 lb −60.8 kg | −152 lb −68.9 kg | −165 lb −74.8 kg |
| 120 lb 54.4 kg | −109 lb −49.4 kg | −143 lb −64.9 kg | −161 lb −73 kg | −174 lb −78.9 kg |
| 130 lb 59 kg | −115 lb −52.2 kg | −150 lb −68 kg | −170 lb −77.1 kg | −183 lb −83 kg |
| 140 lb 63.5 kg | −121 lb −54.9 kg | −157 lb −71.3 kg | −179 lb −81.2 kg | −193 lb −87.5 kg |
| 150 lb 68 kg | −127 lb −57.7 kg | −165 lb −74.8 kg | −187 lb −84.8 kg | −202 lb −91.6 kg |
| 160 lb 72.6 kg | −133 lb −60.3 kg | −173 lb −78.4 kg | −195 lb −88.4 kg | −211 lb −95.8 kg |
| 170 lb 77.1 kg | −138 lb −62.6 kg | −179 lb −81.2 kg | −203 lb −92.1 kg | −219 lb −99.4 kg |
| 180 lb 81.6 kg | −143 lb −64.9 kg | −186 lb −84.4 kg | −211 lb −95.7 kg | −229 lb −103.9 kg |
| 190 lb 86.2 kg | −148 lb −67.1 kg | −193 lb −87.5 kg | −219 lb −99.4 kg | −236 lb −107.1 kg |
| 200 lb 90.7 kg | −154 lb −69.8 kg | −200 lb −90.7 kg | −227 lb −103 kg | −245 lb −111.2 kg |
| 210 lb 95.3 kg | −159 lb −72.1 kg | −206 lb −93.4 kg | −234 lb −106.1 kg | −253 lb −114.8 kg |
| 220 lb 99.8 kg | −164 lb −74.4 kg | −213 lb −96.6 kg | −242 lb −109.8 kg | −261 lb −118.4 kg |
| 230 lb 104.3 kg | −169 lb −76.7 kg | −220 lb −99.8 kg | −249 lb −113 kg | −269 lb −122 kg |
| 240 lb 108.9 kg | −174 lb −78.9 kg | −226 lb −102.5 kg | −256 lb −116.1 kg | −276 lb −125.2 kg |
Barbell Deadlift and Barbell Snatch Grip Romanian Deadlift Exercises Used by This Calculator
This calculator uses a conventional barbell deadlift and a strict barbell snatch grip romanian deadlift test. Use strict canonical Barbell Deadlift and Barbell Snatch Grip Romanian Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Use the canonical Barbell Snatch Grip Romanian Deadlift setup and load convention
Total barbell weight, bodyweight, and reps standing start, snatch-width grip, soft knees, close bar path, controlled descent, brace-controlled bottom position, and full hip extension No conventional RDLs, floor-start snatch deadlifts, conventional deadlifts, snatch pulls, high pulls, good mornings, bounced floor contact, rounded reaches, and shrug-only finishes Consistent setup, range, and finish quality across the entered set
Enter one recent Barbell Deadlift result and one recent Barbell Snatch Grip Romanian Deadlift result
Use each exercise’s canonical input: Total barbell weight for Barbell Deadlift and Total barbell load for Barbell Snatch Grip Romanian Deadlift.
Related Tools
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Barbell Snatch Grip Romanian Deadlift — View the individual Barbell Snatch Grip Romanian Deadlift standards and next strength-level target.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Snatch 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.
- Barbell Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.