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Hex Bar Deadlift strength standards

What is a good Hex Bar Deadlift?

For a 180 lb male, an Intermediate Hex Bar Deadlift is about 369 lb (2.05x bodyweight). Advanced starts around 461 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 369 lb Intermediate at 180 lb
Next tier 461 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Hex Bar Deadlift

A solid (Intermediate) Hex Bar Deadlift for a 180 lb male is about 369 lb (2.05x bodyweight). Use the calculator below to convert your own Hex Bar Deadlift into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 461 lb (2.56x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Hex Bar Deadlift demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

How Strong Is Your Hex Bar Deadlift?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 369 lbs (2.05x bodyweight) on the Hex Bar Deadlift ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Hex Bar Deadlift entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

369 lb Typical 1RM (Intermediate)
2.05x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Hex Bar Deadlift?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Hex Bar Deadlift Good?

A quick read on what counts as a good Hex Bar Deadlift at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Hex Bar Deadlift is about 369 lb (2.05x bodyweight). Advanced lifters hit 461 lb (2.56x), and Elite is 559 lb (3.11x).

Women (140 lb): a good (Intermediate) Hex Bar Deadlift is about 207 lb (1.48x bodyweight). Advanced lifters hit 274 lb (1.96x), and Elite is 346 lb (2.47x).

How Much Should You Be Able to Hex Bar Deadlift?

Men: a 180 lb male should lift about 369 lb at an Intermediate level (a beginner target is around 219 lb).

Women: a 140 lb female should lift about 207 lb at an Intermediate level (a beginner target is around 104 lb).

By bodyweight (men): A 150 lb lifter lifts about 316 lb, and a 220 lb lifter lifts about 432 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 368 lb, while by age 50 the Intermediate standard is about 327 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Hex Bar Deadlift Strength?

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

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 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 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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your Hex Bar Deadlift Good for Your Weight?

Use this page to compare your Hex Bar Deadlift against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" Hex Bar 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 Hex Bar 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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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.

Related Exercise Standards

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