Skip to content
Rack Pull strength standards

What is a good Rack Pull?

For a 180 lb male, an Intermediate Rack Pull is about 415 lb (2.31x bodyweight). Advanced starts around 540 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Check My Level Estimate Your 1RM Methodology

Rack Pull Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 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
110 111 177 261 363 474
120 128 197 286 391 507
130 143 217 309 419 539
140 159 236 332 445 568
150 174 254 354 470 597
160 189 272 375 494 624
170 204 289 395 518 650
180 218 306 415 540 675
190 231 322 434 562 699
200 245 338 452 583 723
210 258 354 470 603 745
220 271 369 487 623 767
230 284 384 504 642 788
240 296 398 521 660 809
250 308 412 537 678 828
260 320 426 552 696 848
270 332 439 568 713 867
280 343 452 583 729 885
290 354 465 597 746 903
300 365 477 611 762 920
310 376 490 625 777 937

The Rack Pull standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Rack Pull Standards by Age

How the Rack Pull 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
15 174 256 358 477 606
20 199 292 409 546 694
25 204 300 420 560 712
30 204 300 420 560 712
35 204 300 420 560 712
40 204 300 420 560 712
45 194 285 398 531 675
50 182 267 374 498 634
55 168 247 346 461 586
60 154 226 316 421 535
65 139 204 285 380 484
70 125 183 256 341 434
75 111 164 229 305 388
80 100 146 205 273 347
85 89 131 183 244 311
90 81 118 165 220 280

The Rack Pull standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Rack Pull 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 415 lbs (2.31x bodyweight) on the Rack Pull 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
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Rack Pull Strength Levels Mean

Beginner

You are learning to hit proper depth on the Rack Pull, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

You can execute the Rack Pull with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Your Rack Pull technique is solid through heavy loads. You use periodized programming, understand RPE-based autoregulation, and can grind through sticking points without form breakdown.

Advanced

You have refined your Rack Pull stance, bar position, and breathing to maximize leverage. You train with block periodization, manage fatigue across training cycles, and likely compete or train at a competitive level.

Elite

Your Rack Pull is at a regional or national competitive standard. You have years of structured peaking cycles behind you and have optimized every technical detail from walkout to lockout.

How to Progress Your Rack Pull

Tier-specific training recommendations to move your Rack Pull to the next level.

Beginner → Novice Building Your Foundation
  • Train the Rack Pull 2x per week, focusing on hitting consistent depth every rep.
  • Use linear progression: add 5 lbs each session as long as form stays solid.
  • Record sets at RPE 6-7 to build volume without excessive fatigue.
  • Prioritize ankle and hip mobility work before each session.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a Rack Pull variation (pause squats, tempo squats) for weak-point work.
  • Keep most working sets at RPE 7-8, with occasional top singles at RPE 9.
  • Start tracking your training volume (sets x reps x load) week to week.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week training blocks with planned intensity peaks and deloads.
  • Use RPE 8-9 for primary sets, RPE 7 for backoff volume.
  • Address specific sticking points with targeted accessory work.
  • Manage fatigue: total weekly sets of 12-20 for the Rack Pull movement pattern.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run structured peaking cycles (8-12 weeks) leading to maximal attempts.
  • Fine-tune technique details: walkout, descent speed, breath timing.
  • Use the RPE chart to hit precise percentages during peaking blocks.
  • Consider competing to test your Rack Pull under meet conditions.
View RPE-to-percentage chart →

How to Perform Rack Pull

Rack Pull demonstration
Equipment Barbell, Power Rack
Difficulty Intermediate
Type Compound
  1. Set up a barbell on a rack at knee height.
  2. Stand with your feet shoulder-width apart and grip the bar with an overhand grip, hands slightly wider than shoulder-width.
  3. Bend at the hips and knees, keeping your back straight and chest up.
  4. Engage your core and drive through your heels to lift the bar, extending your hips and knees until you are standing upright.
  5. Hold the top position briefly, ensuring your shoulders are back and chest is up.
  6. Lower the bar back to the starting position by bending at the hips and knees while maintaining a straight back.
  7. Inhale before you lift the bar, and exhale as you complete the lift.

Tips

  • Keep your back straight throughout the movement to avoid injury.
  • Engage your core for stability.
  • Avoid using excessive weight that compromises your form.
  • If new to this exercise, start with a lighter weight to master the technique before progressing.

Read the complete Rack Pull guide on FitnessVolt →

Where Do These Rack Pull Standards Come From?

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

Standards data last refreshed: March 29, 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" Rack Pull 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 Rack Pull 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 Rack Pull 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.

Related Exercise Standards

Related Calculators

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.