Rack Pull

Rack Pull shows average weight and strength standards as a reference for full body. Primary muscles: Hamstrings, Gluteus maximus, Erector spinae.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 190 kg

Women 116 kg

Rack Pull: Average weight [1RM]

Level
Beginner	93 kg	52 kg
Novice	136 kg	80 kg
Intermediate	190 kg	116 kg
Advanced	254 kg	158 kg
Elite	323 kg	205 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	51	80	119	165	216
55	59	91	131	179	232
60	67	100	143	193	247
65	74	110	154	206	262
70	82	119	165	218	276
75	89	128	175	230	289
80	96	136	185	241	302
85	103	144	195	252	314
90	110	152	204	263	326
95	117	160	213	273	337
100	123	168	221	283	348
105	130	175	230	292	359
110	136	182	238	302	369
115	142	189	246	310	379
120	148	196	254	319	388
125	153	202	261	328	398
130	159	209	269	336	407
135	164	215	276	344	416
140	170	221	283	352	424

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	79	116	162	216	275
20	90	133	186	247	315
25	93	136	190	254	323
30	93	136	190	254	323
35	93	136	190	254	323
40	93	136	190	254	323
45	88	129	181	241	306
50	83	121	170	226	288
55	76	112	157	209	266
60	70	102	143	191	243
65	63	92	129	172	219
70	57	83	116	155	197
75	51	74	104	138	176
80	45	66	93	124	157
85	41	59	83	111	141
90	37	54	75	100	127

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	30	50	77	110	147
45	35	57	85	119	157
50	40	63	93	128	168
55	45	69	100	137	177
60	49	74	106	144	186
65	53	80	113	152	194
70	58	85	119	159	202
75	62	90	124	165	209
80	65	94	130	171	216
85	69	99	135	177	223
90	73	103	140	183	230
95	76	107	145	189	236
100	80	111	150	194	242
105	83	115	154	199	248
110	86	119	159	204	253
115	89	123	163	209	258
120	92	126	167	214	264

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	44	68	99	135	175
20	51	78	113	154	200
25	52	80	116	158	205
30	52	80	116	158	205
35	52	80	116	158	205
40	52	80	116	158	205
45	49	76	110	150	195
50	46	71	103	141	183
55	43	66	95	130	169
60	39	60	87	119	154
65	35	54	79	108	139
70	32	49	71	97	125
75	28	44	63	86	112
80	25	39	56	77	100
85	23	35	51	69	90
90	20	32	46	62	81

Group	Muscles
Primary muscles	Hamstrings, Gluteus maximus, Erector spinae
Secondary muscles	Latissimus dorsi, Trapezius
Stabilizers	Rectus abdominis, External obliques, Forearm flexors
Grip	Forearm flexors

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	51	80	119	165	216
55	59	91	131	179	232
60	67	100	143	193	247
65	74	110	154	206	262
70	82	119	165	218	276
75	89	128	175	230	289
80	96	136	185	241	302
85	103	144	195	252	314
90	110	152	204	263	326
95	117	160	213	273	337
100	123	168	221	283	348
105	130	175	230	292	359
110	136	182	238	302	369
115	142	189	246	310	379
120	148	196	254	319	388
125	153	202	261	328	398
130	159	209	269	336	407
135	164	215	276	344	416
140	170	221	283	352	424

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	79	116	162	216	275
20	90	133	186	247	315
25	93	136	190	254	323
30	93	136	190	254	323
35	93	136	190	254	323
40	93	136	190	254	323
45	88	129	181	241	306
50	83	121	170	226	288
55	76	112	157	209	266
60	70	102	143	191	243
65	63	92	129	172	219
70	57	83	116	155	197
75	51	74	104	138	176
80	45	66	93	124	157
85	41	59	83	111	141
90	37	54	75	100	127

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	30	50	77	110	147
45	35	57	85	119	157
50	40	63	93	128	168
55	45	69	100	137	177
60	49	74	106	144	186
65	53	80	113	152	194
70	58	85	119	159	202
75	62	90	124	165	209
80	65	94	130	171	216
85	69	99	135	177	223
90	73	103	140	183	230
95	76	107	145	189	236
100	80	111	150	194	242
105	83	115	154	199	248
110	86	119	159	204	253
115	89	123	163	209	258
120	92	126	167	214	264

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	44	68	99	135	175
20	51	78	113	154	200
25	52	80	116	158	205
30	52	80	116	158	205
35	52	80	116	158	205
40	52	80	116	158	205
45	49	76	110	150	195
50	46	71	103	141	183
55	43	66	95	130	169
60	39	60	87	119	154
65	35	54	79	108	139
70	32	49	71	97	125
75	28	44	63	86	112
80	25	39	56	77	100
85	23	35	51	69	90
90	20	32	46	62	81

Rack Pull

Average weight: Intermediate

Rack Pull: Average weight [1RM]

Rack Pull: Strength standards (kg)

Men by bodyweight (kg) [1RM]

Men by age [1RM]

Women by bodyweight (kg) [1RM]

Women by age [1RM]

Muscles worked

Track and analyze in the Shiba app

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	51	80	119	165	216
55	59	91	131	179	232
60	67	100	143	193	247
65	74	110	154	206	262
70	82	119	165	218	276
75	89	128	175	230	289
80	96	136	185	241	302
85	103	144	195	252	314
90	110	152	204	263	326
95	117	160	213	273	337
100	123	168	221	283	348
105	130	175	230	292	359
110	136	182	238	302	369
115	142	189	246	310	379
120	148	196	254	319	388
125	153	202	261	328	398
130	159	209	269	336	407
135	164	215	276	344	416
140	170	221	283	352	424

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	79	116	162	216	275
20	90	133	186	247	315
25	93	136	190	254	323
30	93	136	190	254	323
35	93	136	190	254	323
40	93	136	190	254	323
45	88	129	181	241	306
50	83	121	170	226	288
55	76	112	157	209	266
60	70	102	143	191	243
65	63	92	129	172	219
70	57	83	116	155	197
75	51	74	104	138	176
80	45	66	93	124	157
85	41	59	83	111	141
90	37	54	75	100	127

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	30	50	77	110	147
45	35	57	85	119	157
50	40	63	93	128	168
55	45	69	100	137	177
60	49	74	106	144	186
65	53	80	113	152	194
70	58	85	119	159	202
75	62	90	124	165	209
80	65	94	130	171	216
85	69	99	135	177	223
90	73	103	140	183	230
95	76	107	145	189	236
100	80	111	150	194	242
105	83	115	154	199	248
110	86	119	159	204	253
115	89	123	163	209	258
120	92	126	167	214	264

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	44	68	99	135	175
20	51	78	113	154	200
25	52	80	116	158	205
30	52	80	116	158	205
35	52	80	116	158	205
40	52	80	116	158	205
45	49	76	110	150	195
50	46	71	103	141	183
55	43	66	95	130	169
60	39	60	87	119	154
65	35	54	79	108	139
70	32	49	71	97	125
75	28	44	63	86	112
80	25	39	56	77	100
85	23	35	51	69	90
90	20	32	46	62	81