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Behind the Back Deadlift strength standards

What is a good Behind the Back Deadlift?

For a 180 lb male, an Intermediate Behind the Back Deadlift is about 302 lb (1.68x bodyweight). Advanced starts around 403 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Behind the Back Deadlift Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Behind the Back Deadlift standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Behind the Back Deadlift Standards by Age

How the Behind the Back Deadlift standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Behind the Back Deadlift standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Behind the Back Deadlift Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 302 lbs (1.68x bodyweight) on the Behind the Back Deadlift is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Behind the Back Deadlift Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Equipment Barbell
  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

  • 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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Behind the Back Deadlift table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Behind the Back Deadlift itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Behind the Back Deadlift depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Behind the Back Deadlift after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Behind the Back Deadlift table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.