Barbell Rack Pull vs Romanian Deadlift Strength Standards
Compare your barbell rack pull and 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strapless below-knee rack pull from motionless pins to full hip-and-knee lockout and a controlled Romanian deadlift from standing to a consistent depth and back to full standing. 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 Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell rack pull and 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 rack pull and 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 Rack Pull / 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 Rack Pull vs Romanian Deadlift Standards
How to read the table: The first number is Barbell Rack Pull; the second is 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 | 280 / 98 lb 127 / 44.5 kg | 356 / 126 lb 161.5 / 57.2 kg | 413 / 175 lb 187.3 / 79.4 kg | 469 / 224 lb 212.7 / 101.6 kg |
| 130 lb 59 kg | 295 / 103 lb 133.8 / 46.7 kg | 376 / 133 lb 170.6 / 60.3 kg | 436 / 185 lb 197.8 / 83.9 kg | 495 / 236 lb 224.5 / 107 kg |
| 140 lb 63.5 kg | 310 / 109 lb 140.6 / 49.4 kg | 395 / 140 lb 179.2 / 63.5 kg | 458 / 194 lb 207.7 / 88 kg | 520 / 248 lb 235.9 / 112.5 kg |
| 150 lb 68 kg | 325 / 114 lb 147.4 / 51.7 kg | 413 / 146 lb 187.3 / 66.2 kg | 479 / 203 lb 217.3 / 92.1 kg | 544 / 260 lb 246.8 / 117.9 kg |
| 160 lb 72.6 kg | 339 / 119 lb 153.8 / 54 kg | 432 / 152 lb 196 / 68.9 kg | 500 / 212 lb 226.8 / 96.2 kg | 568 / 271 lb 257.6 / 122.9 kg |
| 170 lb 77.1 kg | 353 / 123 lb 160.1 / 55.8 kg | 449 / 159 lb 203.7 / 72.1 kg | 521 / 221 lb 236.3 / 100.2 kg | 591 / 282 lb 268.1 / 127.9 kg |
| 180 lb 81.6 kg | 367 / 128 lb 166.5 / 58.1 kg | 467 / 165 lb 211.8 / 74.8 kg | 541 / 230 lb 245.4 / 104.3 kg | 614 / 293 lb 278.5 / 132.9 kg |
| 190 lb 86.2 kg | 380 / 133 lb 172.4 / 60.3 kg | 484 / 171 lb 219.5 / 77.6 kg | 561 / 238 lb 254.5 / 108 kg | 637 / 304 lb 288.9 / 137.9 kg |
| 200 lb 90.7 kg | 393 / 138 lb 178.3 / 62.6 kg | 501 / 177 lb 227.2 / 80.3 kg | 581 / 246 lb 263.5 / 111.6 kg | 659 / 315 lb 298.9 / 142.9 kg |
| 210 lb 95.3 kg | 406 / 142 lb 184.2 / 64.4 kg | 517 / 183 lb 234.5 / 83 kg | 600 / 254 lb 272.2 / 115.2 kg | 681 / 325 lb 308.9 / 147.4 kg |
| 220 lb 99.8 kg | 419 / 147 lb 190.1 / 66.7 kg | 534 / 189 lb 242.2 / 85.7 kg | 619 / 262 lb 280.8 / 118.8 kg | 702 / 335 lb 318.4 / 152 kg |
| 230 lb 104.3 kg | 432 / 151 lb 196 / 68.5 kg | 550 / 194 lb 249.5 / 88 kg | 637 / 270 lb 288.9 / 122.5 kg | 724 / 345 lb 328.4 / 156.5 kg |
| 240 lb 108.9 kg | 444 / 155 lb 201.4 / 70.3 kg | 566 / 200 lb 256.7 / 90.7 kg | 656 / 278 lb 297.6 / 126.1 kg | 744 / 355 lb 337.5 / 161 kg |
| 250 lb 113.4 kg | 456 / 160 lb 206.8 / 72.6 kg | 581 / 205 lb 263.5 / 93 kg | 674 / 286 lb 305.7 / 129.7 kg | 765 / 365 lb 347 / 165.6 kg |
| 260 lb 117.9 kg | 468 / 164 lb 212.3 / 74.4 kg | 597 / 211 lb 270.8 / 95.7 kg | 691 / 293 lb 313.4 / 132.9 kg | 785 / 375 lb 356.1 / 170.1 kg |
| 270 lb 122.5 kg | 480 / 168 lb 217.7 / 76.2 kg | 612 / 216 lb 277.6 / 98 kg | 709 / 301 lb 321.6 / 136.5 kg | 805 / 384 lb 365.1 / 174.2 kg |
| 280 lb 127 kg | 492 / 172 lb 223.2 / 78 kg | 627 / 221 lb 284.4 / 100.2 kg | 726 / 308 lb 329.3 / 139.7 kg | 825 / 394 lb 374.2 / 178.7 kg |
| 290 lb 131.5 kg | 504 / 176 lb 228.6 / 79.8 kg | 642 / 227 lb 291.2 / 103 kg | 744 / 316 lb 337.5 / 143.3 kg | 844 / 403 lb 382.8 / 182.8 kg |
| 300 lb 136.1 kg | 515 / 180 lb 233.6 / 81.6 kg | 656 / 232 lb 297.6 / 105.2 kg | 761 / 323 lb 345.2 / 146.5 kg | 864 / 412 lb 391.9 / 186.9 kg |
Women’s Barbell Rack Pull vs Romanian Deadlift Standards
How to read the table: The first number is Barbell Rack Pull; the second is 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 | 166 / 57 lb 75.3 / 25.9 kg | 224 / 75 lb 101.6 / 34 kg | 269 / 103 lb 122 / 46.7 kg | 309 / 137 lb 140.2 / 62.1 kg |
| 110 lb 49.9 kg | 177 / 61 lb 80.3 / 27.7 kg | 238 / 80 lb 108 / 36.3 kg | 287 / 110 lb 130.2 / 49.9 kg | 329 / 146 lb 149.2 / 66.2 kg |
| 120 lb 54.4 kg | 188 / 65 lb 85.3 / 29.5 kg | 252 / 84 lb 114.3 / 38.1 kg | 304 / 116 lb 137.9 / 52.6 kg | 349 / 155 lb 158.3 / 70.3 kg |
| 130 lb 59 kg | 198 / 68 lb 89.8 / 30.8 kg | 266 / 89 lb 120.7 / 40.4 kg | 321 / 123 lb 145.6 / 55.8 kg | 368 / 164 lb 166.9 / 74.4 kg |
| 140 lb 63.5 kg | 208 / 72 lb 94.3 / 32.7 kg | 280 / 94 lb 127 / 42.6 kg | 337 / 129 lb 152.9 / 58.5 kg | 387 / 172 lb 175.5 / 78 kg |
| 150 lb 68 kg | 218 / 75 lb 98.9 / 34 kg | 293 / 98 lb 132.9 / 44.5 kg | 353 / 135 lb 160.1 / 61.2 kg | 405 / 180 lb 183.7 / 81.6 kg |
| 160 lb 72.6 kg | 228 / 78 lb 103.4 / 35.4 kg | 306 / 102 lb 138.8 / 46.3 kg | 369 / 141 lb 167.4 / 64 kg | 423 / 188 lb 191.9 / 85.3 kg |
| 170 lb 77.1 kg | 237 / 82 lb 107.5 / 37.2 kg | 318 / 107 lb 144.2 / 48.5 kg | 384 / 147 lb 174.2 / 66.7 kg | 440 / 196 lb 199.6 / 88.9 kg |
| 180 lb 81.6 kg | 246 / 85 lb 111.6 / 38.6 kg | 331 / 111 lb 150.1 / 50.3 kg | 399 / 152 lb 181 / 68.9 kg | 457 / 203 lb 207.3 / 92.1 kg |
| 190 lb 86.2 kg | 255 / 88 lb 115.7 / 39.9 kg | 343 / 115 lb 155.6 / 52.2 kg | 413 / 158 lb 187.3 / 71.7 kg | 474 / 211 lb 215 / 95.7 kg |
| 200 lb 90.7 kg | 264 / 91 lb 119.7 / 41.3 kg | 355 / 119 lb 161 / 54 kg | 428 / 164 lb 194.1 / 74.4 kg | 491 / 218 lb 222.7 / 98.9 kg |
| 210 lb 95.3 kg | 273 / 94 lb 123.8 / 42.6 kg | 367 / 123 lb 166.5 / 55.8 kg | 442 / 169 lb 200.5 / 76.7 kg | 507 / 225 lb 230 / 102.1 kg |
| 220 lb 99.8 kg | 281 / 97 lb 127.5 / 44 kg | 378 / 127 lb 171.5 / 57.6 kg | 456 / 174 lb 206.8 / 78.9 kg | 523 / 232 lb 237.2 / 105.2 kg |
| 230 lb 104.3 kg | 290 / 100 lb 131.5 / 45.4 kg | 390 / 130 lb 176.9 / 59 kg | 469 / 180 lb 212.7 / 81.6 kg | 539 / 239 lb 244.5 / 108.4 kg |
| 240 lb 108.9 kg | 298 / 103 lb 135.2 / 46.7 kg | 401 / 134 lb 181.9 / 60.8 kg | 483 / 185 lb 219.1 / 83.9 kg | 554 / 246 lb 251.3 / 111.6 kg |
How Your Barbell Rack Pull vs 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 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 Romanian deadlift strength level
The Romanian deadlift standards use the sex-specific standards from the individual 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 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 Romanian deadlift | Adjust Romanian 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 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 Romanian 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:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
111.1 → 205 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the barbell rack pull standard. A plus sign means the Romanian 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 | −182 lb −82.5 kg | −230 lb −104.3 kg | −238 lb −107.9 kg | −245 lb −111.1 kg |
| 130 lb 59 kg | −192 lb −87.1 kg | −243 lb −110.3 kg | −251 lb −113.9 kg | −259 lb −117.5 kg |
| 140 lb 63.5 kg | −201 lb −91.2 kg | −255 lb −115.7 kg | −264 lb −119.7 kg | −272 lb −123.4 kg |
| 150 lb 68 kg | −211 lb −95.7 kg | −267 lb −121.1 kg | −276 lb −125.2 kg | −284 lb −128.9 kg |
| 160 lb 72.6 kg | −220 lb −99.8 kg | −280 lb −127.1 kg | −288 lb −130.6 kg | −297 lb −134.7 kg |
| 170 lb 77.1 kg | −230 lb −104.3 kg | −290 lb −131.6 kg | −300 lb −136.1 kg | −309 lb −140.2 kg |
| 180 lb 81.6 kg | −239 lb −108.4 kg | −302 lb −137 kg | −311 lb −141.1 kg | −321 lb −145.6 kg |
| 190 lb 86.2 kg | −247 lb −112.1 kg | −313 lb −141.9 kg | −323 lb −146.5 kg | −333 lb −151 kg |
| 200 lb 90.7 kg | −255 lb −115.7 kg | −324 lb −146.9 kg | −335 lb −151.9 kg | −344 lb −156 kg |
| 210 lb 95.3 kg | −264 lb −119.8 kg | −334 lb −151.5 kg | −346 lb −157 kg | −356 lb −161.5 kg |
| 220 lb 99.8 kg | −272 lb −123.4 kg | −345 lb −156.5 kg | −357 lb −162 kg | −367 lb −166.4 kg |
| 230 lb 104.3 kg | −281 lb −127.5 kg | −356 lb −161.5 kg | −367 lb −166.4 kg | −379 lb −171.9 kg |
| 240 lb 108.9 kg | −289 lb −131.1 kg | −366 lb −166 kg | −378 lb −171.5 kg | −389 lb −176.5 kg |
| 250 lb 113.4 kg | −296 lb −134.2 kg | −376 lb −170.5 kg | −388 lb −176 kg | −400 lb −181.4 kg |
| 260 lb 117.9 kg | −304 lb −137.9 kg | −386 lb −175.1 kg | −398 lb −180.5 kg | −410 lb −186 kg |
| 270 lb 122.5 kg | −312 lb −141.5 kg | −396 lb −179.6 kg | −408 lb −185.1 kg | −421 lb −190.9 kg |
| 280 lb 127 kg | −320 lb −145.2 kg | −406 lb −184.2 kg | −418 lb −189.6 kg | −431 lb −195.5 kg |
| 290 lb 131.5 kg | −328 lb −148.8 kg | −415 lb −188.2 kg | −428 lb −194.2 kg | −441 lb −200 kg |
| 300 lb 136.1 kg | −335 lb −152 kg | −424 lb −192.4 kg | −438 lb −198.7 kg | −452 lb −205 kg |
How Women’s Barbell Rack Pull and 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.
78.1 → 139.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the barbell rack pull standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the barbell rack pull standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −109 lb −49.4 kg | −149 lb −67.6 kg | −166 lb −75.3 kg | −172 lb −78.1 kg |
| 110 lb 49.9 kg | −116 lb −52.6 kg | −158 lb −71.7 kg | −177 lb −80.3 kg | −183 lb −83 kg |
| 120 lb 54.4 kg | −123 lb −55.8 kg | −168 lb −76.2 kg | −188 lb −85.3 kg | −194 lb −88 kg |
| 130 lb 59 kg | −130 lb −59 kg | −177 lb −80.3 kg | −198 lb −89.8 kg | −204 lb −92.5 kg |
| 140 lb 63.5 kg | −136 lb −61.6 kg | −186 lb −84.4 kg | −208 lb −94.4 kg | −215 lb −97.5 kg |
| 150 lb 68 kg | −143 lb −64.9 kg | −195 lb −88.4 kg | −218 lb −98.9 kg | −225 lb −102.1 kg |
| 160 lb 72.6 kg | −150 lb −68 kg | −204 lb −92.5 kg | −228 lb −103.4 kg | −235 lb −106.6 kg |
| 170 lb 77.1 kg | −155 lb −70.3 kg | −211 lb −95.7 kg | −237 lb −107.5 kg | −244 lb −110.7 kg |
| 180 lb 81.6 kg | −161 lb −73 kg | −220 lb −99.8 kg | −247 lb −112.1 kg | −254 lb −115.2 kg |
| 190 lb 86.2 kg | −167 lb −75.8 kg | −228 lb −103.4 kg | −255 lb −115.6 kg | −263 lb −119.3 kg |
| 200 lb 90.7 kg | −173 lb −78.4 kg | −236 lb −107 kg | −264 lb −119.7 kg | −273 lb −123.8 kg |
| 210 lb 95.3 kg | −179 lb −81.2 kg | −244 lb −110.7 kg | −273 lb −123.8 kg | −282 lb −127.9 kg |
| 220 lb 99.8 kg | −184 lb −83.5 kg | −251 lb −113.9 kg | −282 lb −127.9 kg | −291 lb −132 kg |
| 230 lb 104.3 kg | −190 lb −86.1 kg | −260 lb −117.9 kg | −289 lb −131.1 kg | −300 lb −136.1 kg |
| 240 lb 108.9 kg | −195 lb −88.5 kg | −267 lb −121.1 kg | −298 lb −135.2 kg | −308 lb −139.7 kg |
Barbell Rack Pull and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict below-knee barbell rack pull and a barbell Romanian deadlift. Use strict canonical Barbell Rack Pull and Romanian Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load 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 standing-start barbell Romanian deadlift
Begin each set standing with the bar. Keep a small, consistent knee bend, push the hips back, and lower the bar close to the legs until you reach a repeatable hamstring-limited depth. Return to full standing. Do not enter a conventional deadlift, stiff-leg deadlift, partial pull, machine variation, or another hinge exercise.
Enter one recent Barbell Rack Pull result and one recent Romanian Deadlift result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Rack Pull — View the individual Barbell Rack Pull standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Barbell 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.
- Trap Bar 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.