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Jefferson Deadlift Strength Standards for Men and Women

Discover how your Jefferson Deadlift performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Jefferson Deadlift Strength Level

Calculate Your Jefferson Deadlift Strength

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Jefferson Deadlift Weight Standards

Compare your Jefferson Deadlift performance to these weight standards and see where you stand.

LevelWeight
Beginner147 lbs
Novice234 lbs
Intermediate346 lbs
Advanced480 lbs
Elite629 lbs

Jefferson Deadlift Bodyweight Ratio Standards

See how your Jefferson Deadlift strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.75
Novice1.25
Intermediate2.00
Advanced2.75
Elite3.50
LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.00
Advanced1.50
Elite2.00

Jefferson Deadlift Standards by Bodyweight

Find the Jefferson Deadlift strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs73 lbs130 lbs208 lbs305 lbs415 lbs
120 lbs86 lbs147 lbs230 lbs331 lbs446 lbs
130 lbs98 lbs164 lbs251 lbs357 lbs475 lbs
140 lbs111 lbs180 lbs271 lbs381 lbs503 lbs
150 lbs124 lbs196 lbs291 lbs404 lbs529 lbs
160 lbs136 lbs212 lbs310 lbs426 lbs555 lbs
170 lbs148 lbs227 lbs328 lbs448 lbs580 lbs
180 lbs160 lbs242 lbs346 lbs468 lbs603 lbs
190 lbs172 lbs256 lbs363 lbs488 lbs626 lbs
200 lbs183 lbs270 lbs380 lbs508 lbs648 lbs
210 lbs194 lbs284 lbs396 lbs527 lbs669 lbs
220 lbs206 lbs297 lbs412 lbs545 lbs690 lbs
230 lbs217 lbs310 lbs427 lbs563 lbs710 lbs
240 lbs227 lbs323 lbs442 lbs580 lbs729 lbs
250 lbs238 lbs336 lbs457 lbs597 lbs748 lbs
260 lbs248 lbs348 lbs471 lbs613 lbs766 lbs
270 lbs258 lbs360 lbs485 lbs629 lbs784 lbs
280 lbs268 lbs372 lbs499 lbs645 lbs802 lbs
290 lbs278 lbs383 lbs512 lbs660 lbs819 lbs
300 lbs288 lbs395 lbs525 lbs675 lbs835 lbs
310 lbs297 lbs406 lbs538 lbs690 lbs851 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs41 lbs72 lbs115 lbs167 lbs227 lbs
100 lbs46 lbs78 lbs122 lbs176 lbs237 lbs
110 lbs50 lbs83 lbs129 lbs184 lbs247 lbs
120 lbs53 lbs88 lbs135 lbs192 lbs256 lbs
130 lbs57 lbs93 lbs141 lbs199 lbs264 lbs
140 lbs61 lbs98 lbs147 lbs206 lbs272 lbs
150 lbs64 lbs102 lbs152 lbs212 lbs279 lbs
160 lbs67 lbs106 lbs157 lbs218 lbs286 lbs
170 lbs71 lbs110 lbs162 lbs224 lbs293 lbs
180 lbs74 lbs114 lbs167 lbs229 lbs299 lbs
190 lbs77 lbs118 lbs171 lbs235 lbs305 lbs
200 lbs79 lbs121 lbs176 lbs240 lbs311 lbs
210 lbs82 lbs125 lbs180 lbs245 lbs316 lbs
220 lbs85 lbs128 lbs184 lbs249 lbs321 lbs
230 lbs87 lbs131 lbs188 lbs254 lbs327 lbs
240 lbs90 lbs135 lbs191 lbs258 lbs332 lbs
250 lbs92 lbs138 lbs195 lbs262 lbs336 lbs
260 lbs95 lbs140 lbs198 lbs266 lbs341 lbs

Jefferson Deadlift Standards by Age

Discover how Jefferson Deadlift strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15126 lbs200 lbs295 lbs409 lbs536 lbs
20144 lbs228 lbs337 lbs468 lbs613 lbs
25147 lbs234 lbs346 lbs480 lbs629 lbs
30147 lbs234 lbs346 lbs480 lbs629 lbs
35147 lbs234 lbs346 lbs480 lbs629 lbs
40147 lbs234 lbs346 lbs480 lbs629 lbs
45140 lbs222 lbs328 lbs456 lbs597 lbs
50132 lbs208 lbs308 lbs428 lbs560 lbs
55122 lbs193 lbs285 lbs396 lbs519 lbs
60112 lbs177 lbs261 lbs362 lbs474 lbs
65101 lbs160 lbs236 lbs327 lbs428 lbs
7091 lbs144 lbs212 lbs294 lbs385 lbs
7582 lbs129 lbs190 lbs263 lbs345 lbs
8074 lbs116 lbs171 lbs236 lbs309 lbs
8567 lbs104 lbs153 lbs212 lbs277 lbs
9060 lbs94 lbs139 lbs191 lbs250 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1552 lbs84 lbs128 lbs180 lbs239 lbs
2059 lbs96 lbs146 lbs206 lbs273 lbs
2560 lbs98 lbs149 lbs211 lbs280 lbs
3060 lbs98 lbs149 lbs211 lbs280 lbs
3560 lbs98 lbs149 lbs211 lbs280 lbs
4060 lbs98 lbs149 lbs211 lbs280 lbs
4557 lbs94 lbs142 lbs200 lbs266 lbs
5054 lbs88 lbs133 lbs188 lbs250 lbs
5550 lbs82 lbs124 lbs174 lbs231 lbs
6046 lbs75 lbs113 lbs160 lbs211 lbs
6542 lbs68 lbs103 lbs144 lbs191 lbs
7038 lbs62 lbs92 lbs130 lbs172 lbs
7535 lbs55 lbs83 lbs117 lbs154 lbs
8031 lbs50 lbs75 lbs105 lbs138 lbs
8529 lbs45 lbs67 lbs94 lbs124 lbs
9026 lbs41 lbs61 lbs85 lbs113 lbs

Jefferson Deadlift Overview

The Jefferson Deadlift is a unique and effective compound exercise that targets multiple muscle groups, improving strength, stability, and coordination by lifting a barbell from a straddle position.

Muscles Worked

Equipment Needed

Barbell, Weight Plates

How To Perform the Jefferson Deadlift

  1. Stand with feet shoulder-width apart, straddling a loaded barbell.
  2. Position one foot in front of the bar and the other behind, ensuring the bar is centered.
  3. Bend at the hips and knees to grip the bar with one hand in front and one hand behind you, using an alternating grip.
  4. Keep your back straight, chest up, and core engaged.
  5. Drive through your heels and extend your hips and knees to lift the bar, keeping it close to your body.
  6. Stand up fully, squeezing your glutes at the top of the movement.
  7. Lower the bar back to the starting position in a controlled manner.

Want to perfect your form? Check out our detailed guide on Jefferson Deadlift for proper technique and tips.

Pro Tips for Jefferson Deadlift

  • Ensure the bar is evenly loaded to maintain balance.
  • Engage your core throughout the movement to protect your lower back.
  • Avoid rounding your back; keep your spine neutral.
  • Start with lighter weights to master the form before progressing to heavier loads.

Compare Other Exercises

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Ready to Improve Your Jefferson Deadlift?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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