Barbell Hack Squat vs Trap Bar Deadlift Strength Standards
Compare your barbell hack squat and trap bar 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 the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. 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 strict, repeatable trap bar deadlift set that follows the canonical setup, range, and lockout rules. 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 Trap Bar Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell hack squat and trap bar 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 trap bar 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 / Trap Bar 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 Trap Bar Deadlift Standards
How to read the table: The first number is Barbell Hack Squat; the second is Trap Bar 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 / 140 lb 47.6 / 63.5 kg | 147 / 196 lb 66.7 / 88.9 kg | 189 / 252 lb 85.7 / 114.3 kg | 231 / 308 lb 104.8 / 139.7 kg |
| 130 lb 59 kg | 111 / 148 lb 50.3 / 67.1 kg | 155 / 207 lb 70.3 / 93.9 kg | 200 / 266 lb 90.7 / 120.7 kg | 244 / 325 lb 110.7 / 147.4 kg |
| 140 lb 63.5 kg | 117 / 155 lb 53.1 / 70.3 kg | 163 / 217 lb 73.9 / 98.4 kg | 210 / 279 lb 95.3 / 126.6 kg | 256 / 341 lb 116.1 / 154.7 kg |
| 150 lb 68 kg | 122 / 162 lb 55.3 / 73.5 kg | 171 / 227 lb 77.6 / 103 kg | 220 / 292 lb 99.8 / 132.4 kg | 268 / 357 lb 121.6 / 161.9 kg |
| 160 lb 72.6 kg | 128 / 169 lb 58.1 / 76.7 kg | 178 / 237 lb 80.7 / 107.5 kg | 229 / 305 lb 103.9 / 138.3 kg | 280 / 373 lb 127 / 169.2 kg |
| 170 lb 77.1 kg | 133 / 176 lb 60.3 / 79.8 kg | 186 / 247 lb 84.4 / 112 kg | 239 / 318 lb 108.4 / 144.2 kg | 292 / 388 lb 132.4 / 176 kg |
| 180 lb 81.6 kg | 138 / 183 lb 62.6 / 83 kg | 193 / 257 lb 87.5 / 116.6 kg | 248 / 330 lb 112.5 / 149.7 kg | 303 / 403 lb 137.4 / 182.8 kg |
| 190 lb 86.2 kg | 143 / 190 lb 64.9 / 86.2 kg | 200 / 266 lb 90.7 / 120.7 kg | 257 / 342 lb 116.6 / 155.1 kg | 314 / 418 lb 142.4 / 189.6 kg |
| 200 lb 90.7 kg | 148 / 197 lb 67.1 / 89.4 kg | 207 / 275 lb 93.9 / 124.7 kg | 266 / 354 lb 120.7 / 160.6 kg | 325 / 433 lb 147.4 / 196.4 kg |
| 210 lb 95.3 kg | 153 / 203 lb 69.4 / 92.1 kg | 214 / 284 lb 97.1 / 128.8 kg | 275 / 366 lb 124.7 / 166 kg | 336 / 447 lb 152.4 / 202.8 kg |
| 220 lb 99.8 kg | 158 / 210 lb 71.7 / 95.3 kg | 221 / 293 lb 100.2 / 132.9 kg | 283 / 377 lb 128.4 / 171 kg | 346 / 461 lb 156.9 / 209.1 kg |
| 230 lb 104.3 kg | 162 / 216 lb 73.5 / 98 kg | 227 / 302 lb 103 / 137 kg | 292 / 388 lb 132.4 / 176 kg | 357 / 475 lb 161.9 / 215.5 kg |
| 240 lb 108.9 kg | 167 / 222 lb 75.7 / 100.7 kg | 234 / 311 lb 106.1 / 141.1 kg | 300 / 400 lb 136.1 / 181.4 kg | 367 / 488 lb 166.5 / 221.4 kg |
| 250 lb 113.4 kg | 172 / 228 lb 78 / 103.4 kg | 240 / 319 lb 108.9 / 144.7 kg | 309 / 411 lb 140.2 / 186.4 kg | 377 / 502 lb 171 / 227.7 kg |
| 260 lb 117.9 kg | 176 / 234 lb 79.8 / 106.1 kg | 247 / 328 lb 112 / 148.8 kg | 317 / 422 lb 143.8 / 191.4 kg | 387 / 515 lb 175.5 / 233.6 kg |
| 270 lb 122.5 kg | 181 / 240 lb 82.1 / 108.9 kg | 253 / 336 lb 114.8 / 152.4 kg | 325 / 432 lb 147.4 / 196 kg | 397 / 528 lb 180.1 / 239.5 kg |
| 280 lb 127 kg | 185 / 246 lb 83.9 / 111.6 kg | 259 / 344 lb 117.5 / 156 kg | 333 / 443 lb 151 / 200.9 kg | 407 / 541 lb 184.6 / 245.4 kg |
| 290 lb 131.5 kg | 190 / 252 lb 86.2 / 114.3 kg | 265 / 353 lb 120.2 / 160.1 kg | 341 / 453 lb 154.7 / 205.5 kg | 416 / 554 lb 188.7 / 251.3 kg |
| 300 lb 136.1 kg | 194 / 258 lb 88 / 117 kg | 271 / 361 lb 122.9 / 163.7 kg | 348 / 464 lb 157.9 / 210.5 kg | 426 / 567 lb 193.2 / 257.2 kg |
Women’s Barbell Hack Squat vs Trap Bar Deadlift Standards
How to read the table: The first number is Barbell Hack Squat; the second is Trap Bar 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 / 86 lb 25.9 / 39 kg | 86 / 126 lb 39 / 57.2 kg | 109 / 172 lb 49.4 / 78 kg | 132 / 217 lb 59.9 / 98.4 kg |
| 110 lb 49.9 kg | 61 / 92 lb 27.7 / 41.7 kg | 92 / 134 lb 41.7 / 60.8 kg | 116 / 183 lb 52.6 / 83 kg | 141 / 232 lb 64 / 105.2 kg |
| 120 lb 54.4 kg | 65 / 97 lb 29.5 / 44 kg | 97 / 142 lb 44 / 64.4 kg | 123 / 194 lb 55.8 / 88 kg | 149 / 246 lb 67.6 / 111.6 kg |
| 130 lb 59 kg | 68 / 103 lb 30.8 / 46.7 kg | 103 / 150 lb 46.7 / 68 kg | 130 / 205 lb 59 / 93 kg | 157 / 259 lb 71.2 / 117.5 kg |
| 140 lb 63.5 kg | 72 / 108 lb 32.7 / 49 kg | 108 / 158 lb 49 / 71.7 kg | 137 / 215 lb 62.1 / 97.5 kg | 165 / 272 lb 74.8 / 123.4 kg |
| 150 lb 68 kg | 75 / 113 lb 34 / 51.3 kg | 113 / 165 lb 51.3 / 74.8 kg | 143 / 225 lb 64.9 / 102.1 kg | 173 / 285 lb 78.5 / 129.3 kg |
| 160 lb 72.6 kg | 78 / 118 lb 35.4 / 53.5 kg | 118 / 172 lb 53.5 / 78 kg | 149 / 235 lb 67.6 / 106.6 kg | 181 / 298 lb 82.1 / 135.2 kg |
| 170 lb 77.1 kg | 82 / 123 lb 37.2 / 55.8 kg | 123 / 179 lb 55.8 / 81.2 kg | 155 / 245 lb 70.3 / 111.1 kg | 188 / 310 lb 85.3 / 140.6 kg |
| 180 lb 81.6 kg | 85 / 128 lb 38.6 / 58.1 kg | 128 / 186 lb 58.1 / 84.4 kg | 161 / 254 lb 73 / 115.2 kg | 195 / 322 lb 88.5 / 146.1 kg |
| 190 lb 86.2 kg | 88 / 132 lb 39.9 / 59.9 kg | 132 / 193 lb 59.9 / 87.5 kg | 167 / 263 lb 75.7 / 119.3 kg | 203 / 334 lb 92.1 / 151.5 kg |
| 200 lb 90.7 kg | 91 / 137 lb 41.3 / 62.1 kg | 137 / 200 lb 62.1 / 90.7 kg | 173 / 273 lb 78.5 / 123.8 kg | 210 / 345 lb 95.3 / 156.5 kg |
| 210 lb 95.3 kg | 94 / 141 lb 42.6 / 64 kg | 141 / 206 lb 64 / 93.4 kg | 179 / 282 lb 81.2 / 127.9 kg | 217 / 357 lb 98.4 / 161.9 kg |
| 220 lb 99.8 kg | 97 / 146 lb 44 / 66.2 kg | 146 / 213 lb 66.2 / 96.6 kg | 185 / 290 lb 83.9 / 131.5 kg | 223 / 368 lb 101.2 / 166.9 kg |
| 230 lb 104.3 kg | 100 / 150 lb 45.4 / 68 kg | 150 / 219 lb 68 / 99.3 kg | 190 / 299 lb 86.2 / 135.6 kg | 230 / 379 lb 104.3 / 171.9 kg |
| 240 lb 108.9 kg | 103 / 155 lb 46.7 / 70.3 kg | 155 / 226 lb 70.3 / 102.5 kg | 196 / 308 lb 88.9 / 139.7 kg | 237 / 390 lb 107.5 / 176.9 kg |
How Your Barbell Hack Squat vs Trap Bar 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 trap bar deadlift strength level
The standards use the sex-specific targets from the individual Trap Bar 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 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 trap bar deadlift | Adjust trap bar 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 Trap Bar 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 trap bar 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.
34.9 → 64 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the trap bar deadlift standard minus the barbell hack squat standard. A plus sign means the trap bar 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 | +35 lb +15.9 kg | +49 lb +22.2 kg | +63 lb +28.6 kg | +77 lb +34.9 kg |
| 130 lb 59 kg | +37 lb +16.8 kg | +52 lb +23.6 kg | +66 lb +30 kg | +81 lb +36.7 kg |
| 140 lb 63.5 kg | +38 lb +17.2 kg | +54 lb +24.5 kg | +69 lb +31.3 kg | +85 lb +38.6 kg |
| 150 lb 68 kg | +40 lb +18.2 kg | +56 lb +25.4 kg | +72 lb +32.6 kg | +89 lb +40.3 kg |
| 160 lb 72.6 kg | +41 lb +18.6 kg | +59 lb +26.8 kg | +76 lb +34.4 kg | +93 lb +42.2 kg |
| 170 lb 77.1 kg | +43 lb +19.5 kg | +61 lb +27.6 kg | +79 lb +35.8 kg | +96 lb +43.6 kg |
| 180 lb 81.6 kg | +45 lb +20.4 kg | +64 lb +29.1 kg | +82 lb +37.2 kg | +100 lb +45.4 kg |
| 190 lb 86.2 kg | +47 lb +21.3 kg | +66 lb +30 kg | +85 lb +38.5 kg | +104 lb +47.2 kg |
| 200 lb 90.7 kg | +49 lb +22.3 kg | +68 lb +30.8 kg | +88 lb +39.9 kg | +108 lb +49 kg |
| 210 lb 95.3 kg | +50 lb +22.7 kg | +70 lb +31.7 kg | +91 lb +41.3 kg | +111 lb +50.4 kg |
| 220 lb 99.8 kg | +52 lb +23.6 kg | +72 lb +32.7 kg | +94 lb +42.6 kg | +115 lb +52.2 kg |
| 230 lb 104.3 kg | +54 lb +24.5 kg | +75 lb +34 kg | +96 lb +43.6 kg | +118 lb +53.6 kg |
| 240 lb 108.9 kg | +55 lb +25 kg | +77 lb +35 kg | +100 lb +45.3 kg | +121 lb +54.9 kg |
| 250 lb 113.4 kg | +56 lb +25.4 kg | +79 lb +35.8 kg | +102 lb +46.2 kg | +125 lb +56.7 kg |
| 260 lb 117.9 kg | +58 lb +26.3 kg | +81 lb +36.8 kg | +105 lb +47.6 kg | +128 lb +58.1 kg |
| 270 lb 122.5 kg | +59 lb +26.8 kg | +83 lb +37.6 kg | +107 lb +48.6 kg | +131 lb +59.4 kg |
| 280 lb 127 kg | +61 lb +27.7 kg | +85 lb +38.5 kg | +110 lb +49.9 kg | +134 lb +60.8 kg |
| 290 lb 131.5 kg | +62 lb +28.1 kg | +88 lb +39.9 kg | +112 lb +50.8 kg | +138 lb +62.6 kg |
| 300 lb 136.1 kg | +64 lb +29 kg | +90 lb +40.8 kg | +116 lb +52.6 kg | +141 lb +64 kg |
How Women’s Barbell Hack Squat and Trap Bar 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.
38.5 → 69.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the trap bar deadlift standard minus the barbell hack squat standard. A plus sign means the trap bar 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 | +29 lb +13.1 kg | +40 lb +18.2 kg | +63 lb +28.6 kg | +85 lb +38.5 kg |
| 110 lb 49.9 kg | +31 lb +14 kg | +42 lb +19.1 kg | +67 lb +30.4 kg | +91 lb +41.2 kg |
| 120 lb 54.4 kg | +32 lb +14.5 kg | +45 lb +20.4 kg | +71 lb +32.2 kg | +97 lb +44 kg |
| 130 lb 59 kg | +35 lb +15.9 kg | +47 lb +21.3 kg | +75 lb +34 kg | +102 lb +46.3 kg |
| 140 lb 63.5 kg | +36 lb +16.3 kg | +50 lb +22.7 kg | +78 lb +35.4 kg | +107 lb +48.6 kg |
| 150 lb 68 kg | +38 lb +17.3 kg | +52 lb +23.5 kg | +82 lb +37.2 kg | +112 lb +50.8 kg |
| 160 lb 72.6 kg | +40 lb +18.1 kg | +54 lb +24.5 kg | +86 lb +39 kg | +117 lb +53.1 kg |
| 170 lb 77.1 kg | +41 lb +18.6 kg | +56 lb +25.4 kg | +90 lb +40.8 kg | +122 lb +55.3 kg |
| 180 lb 81.6 kg | +43 lb +19.5 kg | +58 lb +26.3 kg | +93 lb +42.2 kg | +127 lb +57.6 kg |
| 190 lb 86.2 kg | +44 lb +20 kg | +61 lb +27.6 kg | +96 lb +43.6 kg | +131 lb +59.4 kg |
| 200 lb 90.7 kg | +46 lb +20.8 kg | +63 lb +28.6 kg | +100 lb +45.3 kg | +135 lb +61.2 kg |
| 210 lb 95.3 kg | +47 lb +21.4 kg | +65 lb +29.4 kg | +103 lb +46.7 kg | +140 lb +63.5 kg |
| 220 lb 99.8 kg | +49 lb +22.2 kg | +67 lb +30.4 kg | +105 lb +47.6 kg | +145 lb +65.7 kg |
| 230 lb 104.3 kg | +50 lb +22.6 kg | +69 lb +31.3 kg | +109 lb +49.4 kg | +149 lb +67.6 kg |
| 240 lb 108.9 kg | +52 lb +23.6 kg | +71 lb +32.2 kg | +112 lb +50.8 kg | +153 lb +69.4 kg |
Barbell Hack Squat and Trap Bar Deadlift Exercises Used by This Calculator
This calculator uses a free-weight barbell hack squat and a strict trap bar deadlift. Use strict canonical Barbell Hack Squat and Trap Bar Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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 strict, repeatable Trap Bar Deadlift
High-handle trap bar deadlift only. Strapless, neutral grip, from floor to lockout. Load entered is total external load on the trap bar. If reps > 1 are entered, 1RM is estimated using the Epley/Brzycki blend. No age adjustment applied; adult lifter standards (18–50). Percentiles are tier-anchored approximations, not precise population statistics. Enter total external weight. Keep the same equipment and setup when retesting.
Enter one recent Barbell Hack Squat result and one recent Trap Bar Deadlift result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Hack Squat — View the individual Barbell Hack Squat standards and next strength-level target.
- Trap Bar Deadlift — View the individual Trap Bar Deadlift standards and next strength-level target.
- Machine Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leg Press (45° Sled) — 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.
- Goblet Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.