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Stiff Leg Deadlift Strength Standards for Men and Women

Discover how your Stiff Leg Deadlift performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Stiff Leg Deadlift Strength Level

Calculate Your Stiff Leg Deadlift Strength

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Stiff Leg Deadlift Weight Standards

Compare your Stiff Leg Deadlift performance to these weight standards and see where you stand.

LevelWeight
Beginner120 lbs
Novice187 lbs
Intermediate274 lbs
Advanced377 lbs
Elite492 lbs

Stiff Leg Deadlift Bodyweight Ratio Standards

See how your Stiff Leg Deadlift strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.75
Novice1.00
Intermediate1.50
Advanced2.00
Elite2.75
LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.00
Advanced1.50
Elite2.00

Stiff Leg Deadlift Standards by Bodyweight

Find the Stiff Leg Deadlift strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs59 lbs103 lbs163 lbs237 lbs320 lbs
120 lbs70 lbs118 lbs181 lbs258 lbs345 lbs
130 lbs81 lbs131 lbs198 lbs279 lbs369 lbs
140 lbs91 lbs145 lbs215 lbs298 lbs391 lbs
150 lbs102 lbs158 lbs231 lbs317 lbs413 lbs
160 lbs112 lbs171 lbs247 lbs336 lbs433 lbs
170 lbs122 lbs184 lbs262 lbs353 lbs453 lbs
180 lbs132 lbs196 lbs276 lbs370 lbs473 lbs
190 lbs142 lbs208 lbs291 lbs387 lbs491 lbs
200 lbs152 lbs220 lbs304 lbs403 lbs509 lbs
210 lbs162 lbs231 lbs318 lbs418 lbs527 lbs
220 lbs171 lbs242 lbs331 lbs433 lbs543 lbs
230 lbs180 lbs253 lbs344 lbs448 lbs560 lbs
240 lbs189 lbs264 lbs356 lbs462 lbs576 lbs
250 lbs198 lbs275 lbs368 lbs476 lbs591 lbs
260 lbs207 lbs285 lbs380 lbs489 lbs606 lbs
270 lbs215 lbs295 lbs392 lbs502 lbs621 lbs
280 lbs224 lbs305 lbs403 lbs515 lbs635 lbs
290 lbs232 lbs314 lbs414 lbs528 lbs649 lbs
300 lbs240 lbs324 lbs425 lbs540 lbs662 lbs
310 lbs248 lbs333 lbs436 lbs552 lbs676 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs41 lbs71 lbs111 lbs161 lbs217 lbs
100 lbs46 lbs77 lbs120 lbs171 lbs228 lbs
110 lbs51 lbs84 lbs127 lbs180 lbs239 lbs
120 lbs55 lbs90 lbs135 lbs189 lbs249 lbs
130 lbs60 lbs96 lbs142 lbs197 lbs259 lbs
140 lbs64 lbs101 lbs149 lbs205 lbs268 lbs
150 lbs69 lbs106 lbs155 lbs213 lbs276 lbs
160 lbs73 lbs111 lbs161 lbs220 lbs284 lbs
170 lbs76 lbs116 lbs167 lbs227 lbs292 lbs
180 lbs80 lbs121 lbs172 lbs233 lbs300 lbs
190 lbs84 lbs125 lbs178 lbs239 lbs307 lbs
200 lbs87 lbs130 lbs183 lbs245 lbs313 lbs
210 lbs91 lbs134 lbs188 lbs251 lbs320 lbs
220 lbs94 lbs138 lbs193 lbs256 lbs326 lbs
230 lbs97 lbs142 lbs197 lbs262 lbs332 lbs
240 lbs101 lbs146 lbs202 lbs267 lbs338 lbs
250 lbs104 lbs149 lbs206 lbs272 lbs344 lbs
260 lbs107 lbs153 lbs210 lbs277 lbs349 lbs

Stiff Leg Deadlift Standards by Age

Discover how Stiff Leg Deadlift strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15102 lbs159 lbs233 lbs321 lbs419 lbs
20117 lbs182 lbs267 lbs368 lbs479 lbs
25120 lbs187 lbs274 lbs377 lbs492 lbs
30120 lbs187 lbs274 lbs377 lbs492 lbs
35120 lbs187 lbs274 lbs377 lbs492 lbs
40120 lbs187 lbs274 lbs377 lbs492 lbs
45113 lbs177 lbs260 lbs358 lbs466 lbs
50107 lbs167 lbs244 lbs336 lbs438 lbs
5599 lbs154 lbs226 lbs311 lbs405 lbs
6090 lbs141 lbs206 lbs284 lbs370 lbs
6582 lbs127 lbs186 lbs257 lbs334 lbs
7073 lbs114 lbs167 lbs230 lbs300 lbs
7566 lbs102 lbs150 lbs206 lbs268 lbs
8059 lbs92 lbs134 lbs184 lbs240 lbs
8553 lbs82 lbs120 lbs165 lbs215 lbs
9048 lbs74 lbs108 lbs149 lbs194 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1553 lbs85 lbs127 lbs177 lbs233 lbs
2061 lbs97 lbs145 lbs203 lbs266 lbs
2562 lbs100 lbs149 lbs208 lbs273 lbs
3062 lbs100 lbs149 lbs208 lbs273 lbs
3562 lbs100 lbs149 lbs208 lbs273 lbs
4062 lbs100 lbs149 lbs208 lbs273 lbs
4559 lbs95 lbs141 lbs197 lbs259 lbs
5055 lbs89 lbs133 lbs185 lbs244 lbs
5551 lbs82 lbs123 lbs171 lbs225 lbs
6047 lbs75 lbs112 lbs157 lbs206 lbs
6542 lbs68 lbs101 lbs141 lbs186 lbs
7038 lbs61 lbs91 lbs127 lbs167 lbs
7534 lbs55 lbs82 lbs114 lbs149 lbs
8031 lbs49 lbs73 lbs102 lbs134 lbs
8528 lbs44 lbs66 lbs91 lbs120 lbs
9025 lbs40 lbs59 lbs82 lbs108 lbs

Stiff Leg Deadlift Overview

The Stiff Leg Deadlift is a powerful compound exercise that targets the hamstrings, glutes, and lower back, enhancing strength and flexibility in the posterior chain.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Stiff Leg Deadlift

  1. Stand with your feet hip-width apart, holding a barbell with an overhand grip in front of your thighs.
  2. Keep your legs straight, with a slight bend in the knees to avoid locking them.
  3. Engage your core and keep your back flat and shoulders retracted.
  4. Hinge at the hips, pushing your glutes back as you lower the barbell towards your feet.
  5. Lower the barbell until you feel a stretch in your hamstrings, keeping the bar close to your body.
  6. Exhale as you return to the starting position by driving your hips forward and squeezing your glutes.
  7. Maintain a neutral spine throughout the movement and avoid rounding your back.

Want to perfect your form? Check out our detailed guide on Stiff Leg Deadlift for proper technique and tips.

Pro Tips for Stiff Leg Deadlift

  • Keep your back flat and avoid rounding your spine to prevent injury.
  • Focus on the hip hinge movement to target the hamstrings effectively.
  • Use a lighter weight to master form before progressing to heavier loads.
  • Maintain a slight bend in the knees to avoid locking them out.

Stiff Leg Deadlift Variations and Alternatives

Variations

Alternatives

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Stiff Leg Deadlift?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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