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Hex Bar Deadlift Strength Standards

Quick Answer Hex Bar Deadlift

A 180 lb male with an Intermediate-level Hex Bar Deadlift of 369 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 461 lbs (2.56x bodyweight).

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

Hex Bar Deadlift demonstration
Competition-Verified

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

Equipment Hex Bar, Weight Plates
Data Points 71 rows
Difficulty Intermediate
Type Compound

How Strong Is Your Hex Bar 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 Hex Bar Deadlift?

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

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 120 172 236 311 392
120 135 190 258 335 419
130 150 208 278 359 445
140 165 225 298 381 470
150 179 241 316 402 494
160 192 257 335 423 516
170 206 272 352 442 538
180 219 287 369 461 559
190 231 302 385 479 579
200 244 316 401 497 598
210 256 329 417 514 617
220 267 343 432 531 635
230 279 356 446 547 653
240 290 368 460 562 670
250 301 380 474 578 686
260 312 392 487 592 702
270 322 404 500 607 718
280 332 416 513 621 733
290 342 427 526 635 748
300 352 438 538 648 763
310 362 449 550 661 777

How Does Age Affect Hex Bar Deadlift Strength?

How Hex Bar Deadlift standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 170 235 313 403 499
20 195 269 358 461 571
25 200 276 368 473 586
30 200 276 368 473 586
35 200 276 368 473 586
40 200 276 368 473 586
45 190 261 349 449 556
50 178 245 327 421 522
55 165 227 303 390 483
60 150 207 276 356 441
65 136 187 250 321 398
70 122 168 224 288 357
75 109 150 200 258 320
80 97 134 179 231 286
85 87 120 161 207 256
90 79 108 145 186 231

What Do Hex Bar Deadlift Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the Hex Bar 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 Hex Bar 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 Hex Bar 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 Hex Bar 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 Hex Bar 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 Hex Bar Deadlift

Tier-specific training recommendations to move your Hex Bar Deadlift to the next level.

Beginner → Novice Building Your Foundation
  • Train the Hex Bar 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 Hex Bar 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 Hex Bar Deadlift in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform Hex Bar Deadlift

  1. Stand in the center of the hex bar with feet shoulder-width apart and toes pointing slightly outward.
  2. Bend at the hips and knees to lower yourself, keeping your back straight and chest up.
  3. Grip the handles firmly with a neutral grip (palms facing inward).
  4. Engage your core and lift the bar by extending your hips and knees, keeping your back straight and shoulders retracted.
  5. Stand fully upright, ensuring your hips are fully extended and your shoulders are in a neutral position.
  6. Lower the bar back to the ground in a controlled manner by bending at your hips and knees, maintaining a straight back.
  7. Repeat for the desired number of reps.

Read the complete Hex Bar Deadlift guide on FitnessVolt →

Tips for Hex Bar Deadlift

  • Keep your core engaged throughout the movement to protect your lower back.
  • Avoid rounding your back; maintain a neutral spine.
  • Ensure your knees track over your toes to prevent knee strain.
  • Use a weight that allows you to maintain proper form throughout all reps.

Where Do These Hex Bar Deadlift Standards Come From?

These Hex Bar 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 Hex Bar Deadlift Good for Your Weight?

Strength standards help you objectively measure your Hex Bar 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 Hex Bar 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" Hex Bar 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 Hex Bar 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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Related Calculators

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