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dumbbell stiff leg deadlift Strength Standards

Quick Answer dumbbell stiff leg deadlift

A 180 lb male with an Intermediate-level dumbbell stiff leg deadlift of 119 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 151 lbs (0.84x bodyweight).

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

dumbbell stiff leg deadlift demonstration
Competition-Derived

How strong is your dumbbell stiff leg deadlift? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles glutes
Equipment dumbbell
Data Points 71 rows
Difficulty Intermediate
Type Compound

Estimated Standards - Estimated from deadlift standards using a 0.35x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your dumbbell stiff leg 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 dumbbell stiff leg 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 34 50 71 96 123
120 39 57 79 105 133
130 44 63 86 113 142
140 49 69 93 121 152
150 54 75 100 129 160
160 59 80 106 136 168
170 63 86 113 144 176
180 68 91 119 151 184
190 73 96 125 157 191
200 77 102 131 163 198
210 82 106 136 170 205
220 86 111 142 176 212
230 90 116 147 182 218
240 94 121 152 188 225
250 98 125 158 193 231
260 102 130 162 199 237
270 106 134 167 204 243
280 110 138 172 209 249
290 113 142 176 215 254
300 117 146 181 219 259
310 120 151 186 224 265

How Does Age Affect dumbbell stiff leg deadlift Strength?

How dumbbell stiff leg deadlift standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 51 73 100 131 165
20 59 84 114 150 188
25 61 86 118 154 193
30 61 86 118 154 193
35 61 86 118 154 193
40 61 86 118 154 193
45 57 82 112 146 183
50 54 77 105 137 172
55 50 71 97 127 159
60 46 65 88 116 145
65 41 58 80 105 131
70 37 53 72 94 118
75 33 47 64 84 105
80 29 42 57 75 94
85 27 37 51 67 84
90 24 34 46 61 76

What Do dumbbell stiff leg deadlift Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the dumbbell stiff leg 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 dumbbell stiff leg 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 dumbbell stiff leg 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 dumbbell stiff leg 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 dumbbell stiff leg 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 dumbbell stiff leg deadlift

Tier-specific training recommendations to move your dumbbell stiff leg deadlift to the next level.

Beginner → Novice Building Your Foundation
  • Train the dumbbell stiff leg 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 dumbbell stiff leg 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 dumbbell stiff leg deadlift in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform dumbbell stiff leg deadlift

["Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.","Keeping your back straight and your core engaged, hinge at the hips and lower the dumbbells towards the ground, allowing a slight bend in your knees.","Lower the dumbbells until you feel a stretch in your hamstrings, then squeeze your glutes and push through your heels to return to the starting position.","Repeat for the desired number of repetitions."]

Read the complete dumbbell stiff leg deadlift guide on FitnessVolt →

Where Do These dumbbell stiff leg deadlift Standards Come From?

These dumbbell stiff leg 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 dumbbell stiff leg deadlift Good for Your Weight?

Strength standards help you objectively measure your dumbbell stiff leg 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 dumbbell stiff leg 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" dumbbell stiff leg 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 dumbbell stiff leg 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