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Behind The Back Deadlift Strength Standards

Quick Answer Behind The Back Deadlift

A 180 lb male with an Intermediate-level Behind The Back Deadlift of 302 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 403 lbs (2.24x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Competition-Verified

How strong is your Behind The Back Deadlift? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Equipment Barbell
Data Points 71 rows

How Strong Is Your Behind The Back Deadlift?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Behind The Back Deadlift?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 67 116 181 260 349
120 79 131 200 283 376
130 91 146 219 305 401
140 103 161 236 326 425
150 114 175 254 347 449
160 125 189 271 366 471
170 137 203 287 385 492
180 147 216 302 403 513
190 158 229 318 421 532
200 169 242 333 438 551
210 179 254 347 454 570
220 189 266 361 470 588
230 199 278 375 486 605
240 209 289 388 501 622
250 218 301 401 516 639
260 228 312 414 530 655
270 237 322 426 544 670
280 246 333 438 558 685
290 255 343 450 571 700
300 264 353 461 584 715
310 272 363 473 597 729

How Does Age Affect Behind The Back Deadlift Strength?

How Behind The Back Deadlift standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 109 169 247 340 442
20 124 194 283 389 506
25 127 199 290 399 519
30 127 199 290 399 519
35 127 199 290 399 519
40 127 199 290 399 519
45 121 188 275 379 492
50 113 177 258 355 462
55 105 164 239 329 428
60 96 149 218 300 390
65 87 135 197 271 353
70 78 121 177 243 316
75 69 108 158 217 283
80 62 97 141 194 253
85 56 87 127 174 227
90 50 78 114 157 204

What Do Behind The Back Deadlift Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the Behind The Back Deadlift, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

Stronger than 20% of lifters. You can perform the Behind The Back Deadlift with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Stronger than 50% of lifters. Your Behind The Back Deadlift leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.

Advanced

Stronger than 80% of lifters. You have optimized your Behind The Back Deadlift setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.

Elite

Stronger than 95% of lifters. Your Behind The Back Deadlift is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.

How to Progress Your Behind The Back Deadlift

Tier-specific training recommendations to move your Behind The Back Deadlift to the next level.

Beginner → Novice Building Your Foundation
  • Train the Behind The Back Deadlift 1-2x per week, drilling the hip-hinge pattern with moderate loads.
  • Focus on keeping a neutral spine throughout the entire range of motion.
  • Use linear progression: add 5-10 lbs per session while form remains solid.
  • Build grip endurance with holds at the top of each set.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Add a hinge variation (deficit, pause, or tempo) to address weak positions.
  • Program the Behind The Back Deadlift with RPE 7-8 working sets and occasional heavier singles.
  • Strengthen your grip separately if it becomes a limiting factor.
  • Begin tracking volume load to manage posterior chain fatigue.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
  • Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
  • Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
  • Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run peaking cycles with precise RPE targets for each session.
  • Optimize your setup: stance, grip, hip height, and bracing sequence.
  • Manage recovery carefully - heavy hinge work has high systemic fatigue.
  • Test your Behind The Back Deadlift in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform Behind The Back Deadlift

  1. Start by standing with your feet shoulder-width apart and the barbell positioned behind your legs.
  2. Bend at the hips and knees to grip the barbell with both hands, using an overhand grip.
  3. Keep your back straight, chest up, and shoulders back.
  4. Engage your core and drive through your heels to lift the barbell, extending your hips and knees simultaneously.
  5. Stand up straight with the barbell behind your thighs, maintaining proper posture.
  6. Lower the barbell back to the starting position in a controlled manner by bending at the hips and knees.
  7. Repeat for the desired number of reps.

Tips for Behind The Back Deadlift

  • Maintain a flat back throughout the movement to avoid injury.
  • Engage your core to stabilize your spine.
  • Avoid using excessive weight; prioritize form and technique.
  • Ensure your knees track over your toes to protect your joints.
  • Use a mirror or have a trainer check your form to prevent common mistakes.

Where Do These Behind The Back Deadlift Standards Come From?

These Behind The Back Deadlift standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Behind The Back Deadlift Good for Your Weight?

Strength standards help you objectively measure your Behind The Back Deadlift performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Behind The Back Deadlift 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Behind The Back Deadlift depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Behind The Back Deadlift within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

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E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE