Barbell Rack Pull vs Barbell Deadlift Strength Standards

Barbell Rack Pull vs Barbell Deadlift Strength Standards

The paired standards below show what the barbell rack pull and barbell deadlift each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.

Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Barbell Rack Pull / Barbell Deadlift in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Barbell Rack Pull vs Barbell Deadlift Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Barbell Rack Pull vs Barbell Deadlift Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Barbell Rack Pull vs Barbell Deadlift Result Is Calculated

The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.

1. Estimate a one-rep max from each set

The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Use recent Barbell Rack Pull and Barbell Deadlift sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.

2. Find the barbell rack pull strength level

For barbell rack pull, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

3. Find the barbell deadlift strength level

The barbell deadlift rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

4. Compare the two results

Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.

The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these standards.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Barbell Rack Pull and Barbell Deadlift Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Barbell Deadlift standard minus the Barbell Rack Pull standard: zero means equal, above zero means the Barbell Deadlift standard is higher, and below zero means the Barbell Rack Pull standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Barbell Rack Pull and Barbell Deadlift Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Barbell Deadlift standard minus the Barbell Rack Pull standard: zero means equal, above zero means the Barbell Deadlift standard is higher, and below zero means the Barbell Rack Pull standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Barbell Rack Pull and Barbell Deadlift Exercises Used by This Calculator

Compare like-for-like attempts by keeping the barbell rack pull and barbell deadlift setup consistent with their individual rules. Use strict, repeatable Barbell Rack Pull and Barbell Deadlift tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.

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.

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 Rack Pull set and one recent Barbell Deadlift set

For both exercises, enter total barbell weight including the bar.

Related Tools

• Barbell Rack Pull — View the individual Barbell Rack Pull standards and next strength-level target.
• Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
• Deficit Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Clean Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Sumo Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.