Barbell Rack Pull vs Barbell Deadlift Strength Standards

Compare your barbell rack pull 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.

For both exercises, enter total barbell weight including the bar. Use a strapless below-knee rack pull from motionless pins to full hip-and-knee lockout 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.

Barbell Rack Pull vs Barbell Deadlift Strength Standards by Bodyweight

Use these tables to compare the estimated one-rep max required for the barbell rack pull 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 barbell rack pull 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 Barbell Rack Pull / 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 Barbell Rack Pull vs Barbell Deadlift Standards

How to read the table: The first number is Barbell Rack Pull; 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	280 / 252 lb 127 / 114.3 kg	356 / 322 lb 161.5 / 146.1 kg	413 / 371 lb 187.3 / 168.3 kg	469 / 420 lb 212.7 / 190.5 kg
130 lb 59 kg	295 / 266 lb 133.8 / 120.7 kg	376 / 339 lb 170.6 / 153.8 kg	436 / 391 lb 197.8 / 177.4 kg	495 / 443 lb 224.5 / 200.9 kg
140 lb 63.5 kg	310 / 279 lb 140.6 / 126.6 kg	395 / 357 lb 179.2 / 161.9 kg	458 / 411 lb 207.7 / 186.4 kg	520 / 465 lb 235.9 / 210.9 kg
150 lb 68 kg	325 / 292 lb 147.4 / 132.4 kg	413 / 373 lb 187.3 / 169.2 kg	479 / 431 lb 217.3 / 195.5 kg	544 / 487 lb 246.8 / 220.9 kg
160 lb 72.6 kg	339 / 305 lb 153.8 / 138.3 kg	432 / 390 lb 196 / 176.9 kg	500 / 449 lb 226.8 / 203.7 kg	568 / 508 lb 257.6 / 230.4 kg
170 lb 77.1 kg	353 / 318 lb 160.1 / 144.2 kg	449 / 406 lb 203.7 / 184.2 kg	521 / 468 lb 236.3 / 212.3 kg	591 / 529 lb 268.1 / 240 kg
180 lb 81.6 kg	367 / 330 lb 166.5 / 149.7 kg	467 / 422 lb 211.8 / 191.4 kg	541 / 486 lb 245.4 / 220.4 kg	614 / 550 lb 278.5 / 249.5 kg
190 lb 86.2 kg	380 / 342 lb 172.4 / 155.1 kg	484 / 437 lb 219.5 / 198.2 kg	561 / 504 lb 254.5 / 228.6 kg	637 / 570 lb 288.9 / 258.5 kg
200 lb 90.7 kg	393 / 354 lb 178.3 / 160.6 kg	501 / 452 lb 227.2 / 205 kg	581 / 522 lb 263.5 / 236.8 kg	659 / 590 lb 298.9 / 267.6 kg
210 lb 95.3 kg	406 / 366 lb 184.2 / 166 kg	517 / 467 lb 234.5 / 211.8 kg	600 / 539 lb 272.2 / 244.5 kg	681 / 609 lb 308.9 / 276.2 kg
220 lb 99.8 kg	419 / 377 lb 190.1 / 171 kg	534 / 482 lb 242.2 / 218.6 kg	619 / 556 lb 280.8 / 252.2 kg	702 / 629 lb 318.4 / 285.3 kg
230 lb 104.3 kg	432 / 388 lb 196 / 176 kg	550 / 496 lb 249.5 / 225 kg	637 / 572 lb 288.9 / 259.5 kg	724 / 647 lb 328.4 / 293.5 kg
240 lb 108.9 kg	444 / 400 lb 201.4 / 181.4 kg	566 / 511 lb 256.7 / 231.8 kg	656 / 589 lb 297.6 / 267.2 kg	744 / 666 lb 337.5 / 302.1 kg
250 lb 113.4 kg	456 / 411 lb 206.8 / 186.4 kg	581 / 525 lb 263.5 / 238.1 kg	674 / 605 lb 305.7 / 274.4 kg	765 / 684 lb 347 / 310.3 kg
260 lb 117.9 kg	468 / 422 lb 212.3 / 191.4 kg	597 / 539 lb 270.8 / 244.5 kg	691 / 621 lb 313.4 / 281.7 kg	785 / 703 lb 356.1 / 318.9 kg
270 lb 122.5 kg	480 / 432 lb 217.7 / 196 kg	612 / 552 lb 277.6 / 250.4 kg	709 / 637 lb 321.6 / 288.9 kg	805 / 720 lb 365.1 / 326.6 kg
280 lb 127 kg	492 / 443 lb 223.2 / 200.9 kg	627 / 566 lb 284.4 / 256.7 kg	726 / 653 lb 329.3 / 296.2 kg	825 / 738 lb 374.2 / 334.8 kg
290 lb 131.5 kg	504 / 453 lb 228.6 / 205.5 kg	642 / 579 lb 291.2 / 262.6 kg	744 / 668 lb 337.5 / 303 kg	844 / 756 lb 382.8 / 342.9 kg
300 lb 136.1 kg	515 / 464 lb 233.6 / 210.5 kg	656 / 593 lb 297.6 / 269 kg	761 / 683 lb 345.2 / 309.8 kg	864 / 773 lb 391.9 / 350.6 kg

Women’s Barbell Rack Pull vs Barbell Deadlift Standards

Bodyweight	Novice	Intermediate	Advanced	Elite
100 lb 45.4 kg	166 / 149 lb 75.3 / 67.6 kg	224 / 201 lb 101.6 / 91.2 kg	269 / 240 lb 122 / 108.9 kg	309 / 275 lb 140.2 / 124.7 kg
110 lb 49.9 kg	177 / 159 lb 80.3 / 72.1 kg	238 / 214 lb 108 / 97.1 kg	287 / 256 lb 130.2 / 116.1 kg	329 / 293 lb 149.2 / 132.9 kg
120 lb 54.4 kg	188 / 168 lb 85.3 / 76.2 kg	252 / 227 lb 114.3 / 103 kg	304 / 271 lb 137.9 / 122.9 kg	349 / 310 lb 158.3 / 140.6 kg
130 lb 59 kg	198 / 177 lb 89.8 / 80.3 kg	266 / 239 lb 120.7 / 108.4 kg	321 / 286 lb 145.6 / 129.7 kg	368 / 327 lb 166.9 / 148.3 kg
140 lb 63.5 kg	208 / 186 lb 94.3 / 84.4 kg	280 / 251 lb 127 / 113.9 kg	337 / 301 lb 152.9 / 136.5 kg	387 / 344 lb 175.5 / 156 kg
150 lb 68 kg	218 / 195 lb 98.9 / 88.5 kg	293 / 263 lb 132.9 / 119.3 kg	353 / 315 lb 160.1 / 142.9 kg	405 / 360 lb 183.7 / 163.3 kg
160 lb 72.6 kg	228 / 204 lb 103.4 / 92.5 kg	306 / 275 lb 138.8 / 124.7 kg	369 / 329 lb 167.4 / 149.2 kg	423 / 376 lb 191.9 / 170.6 kg
170 lb 77.1 kg	237 / 212 lb 107.5 / 96.2 kg	318 / 286 lb 144.2 / 129.7 kg	384 / 342 lb 174.2 / 155.1 kg	440 / 391 lb 199.6 / 177.4 kg
180 lb 81.6 kg	246 / 220 lb 111.6 / 99.8 kg	331 / 297 lb 150.1 / 134.7 kg	399 / 356 lb 181 / 161.5 kg	457 / 407 lb 207.3 / 184.6 kg
190 lb 86.2 kg	255 / 228 lb 115.7 / 103.4 kg	343 / 308 lb 155.6 / 139.7 kg	413 / 369 lb 187.3 / 167.4 kg	474 / 421 lb 215 / 191 kg
200 lb 90.7 kg	264 / 236 lb 119.7 / 107 kg	355 / 319 lb 161 / 144.7 kg	428 / 382 lb 194.1 / 173.3 kg	491 / 436 lb 222.7 / 197.8 kg
210 lb 95.3 kg	273 / 244 lb 123.8 / 110.7 kg	367 / 329 lb 166.5 / 149.2 kg	442 / 394 lb 200.5 / 178.7 kg	507 / 451 lb 230 / 204.6 kg
220 lb 99.8 kg	281 / 252 lb 127.5 / 114.3 kg	378 / 340 lb 171.5 / 154.2 kg	456 / 407 lb 206.8 / 184.6 kg	523 / 465 lb 237.2 / 210.9 kg
230 lb 104.3 kg	290 / 259 lb 131.5 / 117.5 kg	390 / 350 lb 176.9 / 158.8 kg	469 / 419 lb 212.7 / 190.1 kg	539 / 479 lb 244.5 / 217.3 kg
240 lb 108.9 kg	298 / 267 lb 135.2 / 121.1 kg	401 / 360 lb 181.9 / 163.3 kg	483 / 431 lb 219.1 / 195.5 kg	554 / 492 lb 251.3 / 223.2 kg

How Your Barbell Rack Pull 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 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.

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 barbell rack pull	Adjust barbell rack pull targets to exact bodyweight with the 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 Barbell Rack Pull 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 barbell rack pull 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:

Novice closest match120 lb

The standards come closest at 120 lb.

Barbell Rack Pull target is higher4 strength levels

Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.

Elite difference49 → 91 lb

22.2 → 41.3 kg from 120 to 300 lb bodyweight.

How to read the table: Every number is the barbell deadlift standard minus the barbell rack pull standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the barbell rack pull standard is higher.

Bodyweight	Novice	Intermediate	Advanced	Elite
120 lb 54.4 kg	−28 lb −12.7 kg	−34 lb −15.4 kg	−42 lb −19 kg	−49 lb −22.2 kg
130 lb 59 kg	−29 lb −13.1 kg	−37 lb −16.8 kg	−45 lb −20.4 kg	−52 lb −23.6 kg
140 lb 63.5 kg	−31 lb −14 kg	−38 lb −17.3 kg	−47 lb −21.3 kg	−55 lb −25 kg
150 lb 68 kg	−33 lb −15 kg	−40 lb −18.1 kg	−48 lb −21.8 kg	−57 lb −25.9 kg
160 lb 72.6 kg	−34 lb −15.5 kg	−42 lb −19.1 kg	−51 lb −23.1 kg	−60 lb −27.2 kg
170 lb 77.1 kg	−35 lb −15.9 kg	−43 lb −19.5 kg	−53 lb −24 kg	−62 lb −28.1 kg
180 lb 81.6 kg	−37 lb −16.8 kg	−45 lb −20.4 kg	−55 lb −25 kg	−64 lb −29 kg
190 lb 86.2 kg	−38 lb −17.3 kg	−47 lb −21.3 kg	−57 lb −25.9 kg	−67 lb −30.4 kg
200 lb 90.7 kg	−39 lb −17.7 kg	−49 lb −22.2 kg	−59 lb −26.7 kg	−69 lb −31.3 kg
210 lb 95.3 kg	−40 lb −18.2 kg	−50 lb −22.7 kg	−61 lb −27.7 kg	−72 lb −32.7 kg
220 lb 99.8 kg	−42 lb −19.1 kg	−52 lb −23.6 kg	−63 lb −28.6 kg	−73 lb −33.1 kg
230 lb 104.3 kg	−44 lb −20 kg	−54 lb −24.5 kg	−65 lb −29.4 kg	−77 lb −34.9 kg
240 lb 108.9 kg	−44 lb −20 kg	−55 lb −24.9 kg	−67 lb −30.4 kg	−78 lb −35.4 kg
250 lb 113.4 kg	−45 lb −20.4 kg	−56 lb −25.4 kg	−69 lb −31.3 kg	−81 lb −36.7 kg
260 lb 117.9 kg	−46 lb −20.9 kg	−58 lb −26.3 kg	−70 lb −31.7 kg	−82 lb −37.2 kg
270 lb 122.5 kg	−48 lb −21.7 kg	−60 lb −27.2 kg	−72 lb −32.7 kg	−85 lb −38.5 kg
280 lb 127 kg	−49 lb −22.3 kg	−61 lb −27.7 kg	−73 lb −33.1 kg	−87 lb −39.4 kg
290 lb 131.5 kg	−51 lb −23.1 kg	−63 lb −28.6 kg	−76 lb −34.5 kg	−88 lb −39.9 kg
300 lb 136.1 kg	−51 lb −23.1 kg	−63 lb −28.6 kg	−78 lb −35.4 kg	−91 lb −41.3 kg

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

What the women’s data shows:

Novice closest match100 lb

The standards come closest at 100 lb.

Barbell Rack Pull target is higher4 strength levels

Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.

Elite difference34 → 62 lb

15.5 → 28.1 kg from 100 to 240 lb bodyweight.

Bodyweight	Novice	Intermediate	Advanced	Elite
100 lb 45.4 kg	−17 lb −7.7 kg	−23 lb −10.4 kg	−29 lb −13.1 kg	−34 lb −15.5 kg
110 lb 49.9 kg	−18 lb −8.2 kg	−24 lb −10.9 kg	−31 lb −14.1 kg	−36 lb −16.3 kg
120 lb 54.4 kg	−20 lb −9.1 kg	−25 lb −11.3 kg	−33 lb −15 kg	−39 lb −17.7 kg
130 lb 59 kg	−21 lb −9.5 kg	−27 lb −12.3 kg	−35 lb −15.9 kg	−41 lb −18.6 kg
140 lb 63.5 kg	−22 lb −9.9 kg	−29 lb −13.1 kg	−36 lb −16.4 kg	−43 lb −19.5 kg
150 lb 68 kg	−23 lb −10.4 kg	−30 lb −13.6 kg	−38 lb −17.2 kg	−45 lb −20.4 kg
160 lb 72.6 kg	−24 lb −10.9 kg	−31 lb −14.1 kg	−40 lb −18.2 kg	−47 lb −21.3 kg
170 lb 77.1 kg	−25 lb −11.3 kg	−32 lb −14.5 kg	−42 lb −19.1 kg	−49 lb −22.2 kg
180 lb 81.6 kg	−26 lb −11.8 kg	−34 lb −15.4 kg	−43 lb −19.5 kg	−50 lb −22.7 kg
190 lb 86.2 kg	−27 lb −12.3 kg	−35 lb −15.9 kg	−44 lb −19.9 kg	−53 lb −24 kg
200 lb 90.7 kg	−28 lb −12.7 kg	−36 lb −16.3 kg	−46 lb −20.8 kg	−55 lb −24.9 kg
210 lb 95.3 kg	−29 lb −13.1 kg	−38 lb −17.3 kg	−48 lb −21.8 kg	−56 lb −25.4 kg
220 lb 99.8 kg	−29 lb −13.2 kg	−38 lb −17.3 kg	−49 lb −22.2 kg	−58 lb −26.3 kg
230 lb 104.3 kg	−31 lb −14 kg	−40 lb −18.1 kg	−50 lb −22.6 kg	−60 lb −27.2 kg
240 lb 108.9 kg	−31 lb −14.1 kg	−41 lb −18.6 kg	−52 lb −23.6 kg	−62 lb −28.1 kg

Barbell Rack Pull and Barbell Deadlift Exercises Used by This Calculator

This calculator uses a strict below-knee barbell rack pull and a conventional barbell deadlift. Use a strapless below-knee dead-stop rack pull and a conventional floor-start barbell deadlift under each tool’s start-height, reset, stance, grip, bar-path, and lockout rules. Do not substitute high-pin pulls, block pulls, deficit pulls, Romanian or sumo deadlifts, touch-and-go reps, bounced reps, hitched reps, supportive suits, or assisted reps.

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

Enter total barbell weight including the bar and strict reps for each. Keep rack pin height and both setups consistent. Use whole reps from 1 to 12; pounds and kilograms can be mixed.

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 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.
Clean 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.

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Barbell Rack Pull vs Barbell Deadlift Strength Standards