Rack Pull

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

Log Rack Pull

Average weight: Intermediate

Reference for an intermediate lifter.

Men 420 lb

Women 255 lb

Rack Pull: Average weight [1RM]

Level
Beginner	204 lb	115 lb
Novice	300 lb	176 lb
Intermediate	420 lb	255 lb
Advanced	560 lb	349 lb
Elite	712 lb	452 lb

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.

Men by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	111	177	261	363	474
120	128	197	286	391	507
130	143	217	309	419	539
140	159	236	332	445	568
150	174	254	354	470	597
160	189	272	375	494	624
170	204	289	395	518	650
180	218	306	415	540	675
190	231	322	434	562	699
200	245	338	452	583	723
210	258	354	470	603	745
220	271	369	487	623	767
230	284	384	504	642	788
240	296	398	521	660	809
250	308	412	537	678	828
260	320	426	552	696	848
270	332	439	568	713	867
280	343	452	583	729	885
290	354	465	597	746	903
300	365	477	611	762	920
310	376	490	625	777	937

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	174	256	358	477	606
20	199	292	409	546	694
25	204	300	420	560	712
30	204	300	420	560	712
35	204	300	420	560	712
40	204	300	420	560	712
45	194	285	398	531	675
50	182	267	374	498	634
55	168	247	346	461	586
60	154	226	316	421	535
65	139	204	285	380	484
70	125	183	256	341	434
75	111	164	229	305	388
80	100	146	205	273	347
85	89	131	183	244	311
90	81	118	165	220	280

Women by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	68	114	173	246	327
100	78	126	189	265	349
110	88	139	204	282	369
120	97	150	218	299	388
130	106	161	232	315	406
140	115	172	245	330	422
150	123	182	257	344	438
160	131	192	268	357	454
170	139	202	280	370	468
180	147	211	290	382	482
190	154	220	301	394	495
200	162	228	311	406	508
210	169	237	320	417	521
220	175	245	330	427	533
230	182	253	339	438	544
240	189	260	348	448	555
250	195	268	356	458	566
260	201	275	365	467	576

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	98	150	218	297	385
20	112	172	249	340	441
25	115	176	255	349	452
30	115	176	255	349	452
35	115	176	255	349	452
40	115	176	255	349	452
45	109	167	242	331	429
50	102	157	227	311	403
55	94	145	210	288	372
60	86	133	192	262	340
65	78	120	173	237	307
70	70	107	156	213	276
75	62	96	139	190	246
80	56	86	124	170	220
85	50	77	112	152	197
90	45	69	101	137	178

Note: A standard gym barbell usually weighs 44 lb.

Track and analyze in the Shiba app

Review weight, reps, and progress in one place.

Log Rack Pull in Shiba

How to read the table

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%

More exercises

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Dumbbell Romanian Deadlift

Full body / Bodyweight

Single-Leg Romanian Deadlift

Full body

Burpee Jump

Full body / Bodyweight

Hang Power Clean

Full body

Exercise Library

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	111	177	261	363	474
120	128	197	286	391	507
130	143	217	309	419	539
140	159	236	332	445	568
150	174	254	354	470	597
160	189	272	375	494	624
170	204	289	395	518	650
180	218	306	415	540	675
190	231	322	434	562	699
200	245	338	452	583	723
210	258	354	470	603	745
220	271	369	487	623	767
230	284	384	504	642	788
240	296	398	521	660	809
250	308	412	537	678	828
260	320	426	552	696	848
270	332	439	568	713	867
280	343	452	583	729	885
290	354	465	597	746	903
300	365	477	611	762	920
310	376	490	625	777	937

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	174	256	358	477	606
20	199	292	409	546	694
25	204	300	420	560	712
30	204	300	420	560	712
35	204	300	420	560	712
40	204	300	420	560	712
45	194	285	398	531	675
50	182	267	374	498	634
55	168	247	346	461	586
60	154	226	316	421	535
65	139	204	285	380	484
70	125	183	256	341	434
75	111	164	229	305	388
80	100	146	205	273	347
85	89	131	183	244	311
90	81	118	165	220	280

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	68	114	173	246	327
100	78	126	189	265	349
110	88	139	204	282	369
120	97	150	218	299	388
130	106	161	232	315	406
140	115	172	245	330	422
150	123	182	257	344	438
160	131	192	268	357	454
170	139	202	280	370	468
180	147	211	290	382	482
190	154	220	301	394	495
200	162	228	311	406	508
210	169	237	320	417	521
220	175	245	330	427	533
230	182	253	339	438	544
240	189	260	348	448	555
250	195	268	356	458	566
260	201	275	365	467	576

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	98	150	218	297	385
20	112	172	249	340	441
25	115	176	255	349	452
30	115	176	255	349	452
35	115	176	255	349	452
40	115	176	255	349	452
45	109	167	242	331	429
50	102	157	227	311	403
55	94	145	210	288	372
60	86	133	192	262	340
65	78	120	173	237	307
70	70	107	156	213	276
75	62	96	139	190	246
80	56	86	124	170	220
85	50	77	112	152	197
90	45	69	101	137	178

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	111	177	261	363	474
120	128	197	286	391	507
130	143	217	309	419	539
140	159	236	332	445	568
150	174	254	354	470	597
160	189	272	375	494	624
170	204	289	395	518	650
180	218	306	415	540	675
190	231	322	434	562	699
200	245	338	452	583	723
210	258	354	470	603	745
220	271	369	487	623	767
230	284	384	504	642	788
240	296	398	521	660	809
250	308	412	537	678	828
260	320	426	552	696	848
270	332	439	568	713	867
280	343	452	583	729	885
290	354	465	597	746	903
300	365	477	611	762	920
310	376	490	625	777	937

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	174	256	358	477	606
20	199	292	409	546	694
25	204	300	420	560	712
30	204	300	420	560	712
35	204	300	420	560	712
40	204	300	420	560	712
45	194	285	398	531	675
50	182	267	374	498	634
55	168	247	346	461	586
60	154	226	316	421	535
65	139	204	285	380	484
70	125	183	256	341	434
75	111	164	229	305	388
80	100	146	205	273	347
85	89	131	183	244	311
90	81	118	165	220	280

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	68	114	173	246	327
100	78	126	189	265	349
110	88	139	204	282	369
120	97	150	218	299	388
130	106	161	232	315	406
140	115	172	245	330	422
150	123	182	257	344	438
160	131	192	268	357	454
170	139	202	280	370	468
180	147	211	290	382	482
190	154	220	301	394	495
200	162	228	311	406	508
210	169	237	320	417	521
220	175	245	330	427	533
230	182	253	339	438	544
240	189	260	348	448	555
250	195	268	356	458	566
260	201	275	365	467	576

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	98	150	218	297	385
20	112	172	249	340	441
25	115	176	255	349	452
30	115	176	255	349	452
35	115	176	255	349	452
40	115	176	255	349	452
45	109	167	242	331	429
50	102	157	227	311	403
55	94	145	210	288	372
60	86	133	192	262	340
65	78	120	173	237	307
70	70	107	156	213	276
75	62	96	139	190	246
80	56	86	124	170	220
85	50	77	112	152	197
90	45	69	101	137	178

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	111	177	261	363	474
120	128	197	286	391	507
130	143	217	309	419	539
140	159	236	332	445	568
150	174	254	354	470	597
160	189	272	375	494	624
170	204	289	395	518	650
180	218	306	415	540	675
190	231	322	434	562	699
200	245	338	452	583	723
210	258	354	470	603	745
220	271	369	487	623	767
230	284	384	504	642	788
240	296	398	521	660	809
250	308	412	537	678	828
260	320	426	552	696	848
270	332	439	568	713	867
280	343	452	583	729	885
290	354	465	597	746	903
300	365	477	611	762	920
310	376	490	625	777	937

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	174	256	358	477	606
20	199	292	409	546	694
25	204	300	420	560	712
30	204	300	420	560	712
35	204	300	420	560	712
40	204	300	420	560	712
45	194	285	398	531	675
50	182	267	374	498	634
55	168	247	346	461	586
60	154	226	316	421	535
65	139	204	285	380	484
70	125	183	256	341	434
75	111	164	229	305	388
80	100	146	205	273	347
85	89	131	183	244	311
90	81	118	165	220	280

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	68	114	173	246	327
100	78	126	189	265	349
110	88	139	204	282	369
120	97	150	218	299	388
130	106	161	232	315	406
140	115	172	245	330	422
150	123	182	257	344	438
160	131	192	268	357	454
170	139	202	280	370	468
180	147	211	290	382	482
190	154	220	301	394	495
200	162	228	311	406	508
210	169	237	320	417	521
220	175	245	330	427	533
230	182	253	339	438	544
240	189	260	348	448	555
250	195	268	356	458	566
260	201	275	365	467	576

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	98	150	218	297	385
20	112	172	249	340	441
25	115	176	255	349	452
30	115	176	255	349	452
35	115	176	255	349	452
40	115	176	255	349	452
45	109	167	242	331	429
50	102	157	227	311	403
55	94	145	210	288	372
60	86	133	192	262	340
65	78	120	173	237	307
70	70	107	156	213	276
75	62	96	139	190	246
80	56	86	124	170	220
85	50	77	112	152	197
90	45	69	101	137	178