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smith bent knee good morning Strength Standards

Quick Answer smith bent knee good morning

A 180 lb male with an Intermediate-level smith bent knee good morning of 117 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 149 lbs (0.83x bodyweight).

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

smith bent knee good morning demonstration
Competition-Derived

How strong is your smith bent knee good morning? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles glutes
Equipment smith-machine
Data Points 71 rows
Difficulty Intermediate
Type Compound

Estimated Standards - Estimated from squat standards using a 0.4x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your smith bent knee good morning?

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 smith bent knee good morning?

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

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 30 46 67 92 119
120 35 52 75 101 130
130 40 59 82 110 140
140 45 65 90 118 149
150 50 71 97 126 158
160 55 77 104 134 167
170 60 83 110 142 176
180 65 88 117 149 184
190 70 94 123 156 192
200 74 99 129 163 200
210 79 104 135 170 207
220 84 110 141 177 214
230 88 115 147 183 221
240 92 120 152 189 228
250 96 124 158 195 234
260 100 129 163 201 241
270 105 134 168 207 247
280 109 138 174 212 254
290 113 143 178 218 260
300 116 147 184 224 266
310 120 152 188 229 271

How Does Age Affect smith bent knee good morning Strength?

How smith bent knee good morning standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 48 70 98 130 164
20 55 80 112 148 188
25 56 82 115 152 193
30 56 82 115 152 193
35 56 82 115 152 193
40 56 82 115 152 193
45 54 78 109 144 183
50 50 73 102 136 172
55 46 68 94 126 159
60 42 62 86 114 145
65 38 56 78 104 131
70 34 50 70 93 118
75 31 45 62 83 105
80 28 40 56 74 94
85 25 36 50 66 84
90 22 32 45 60 76

What Do smith bent knee good morning Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are developing the hip-hinge pattern for the smith bent knee good morning, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

Stronger than 20% of lifters. You can perform the smith bent knee good morning 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 smith bent knee good morning 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 smith bent knee good morning 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 smith bent knee good morning 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 smith bent knee good morning

Tier-specific training recommendations to move your smith bent knee good morning to the next level.

Beginner → Novice Building Your Foundation
  • Train the smith bent knee good morning 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 smith bent knee good morning 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 smith bent knee good morning in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform smith bent knee good morning

["Start by standing with your feet shoulder-width apart, toes pointing forward.","Place the barbell across your upper back, resting it on your traps.","Bend your knees slightly and hinge forward at the hips, keeping your back straight.","Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.","Engage your glutes and hamstrings to raise your torso back up to the starting position.","Repeat for the desired number of repetitions."]

Read the complete smith bent knee good morning guide on FitnessVolt →

Where Do These smith bent knee good morning Standards Come From?

These smith bent knee good morning 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 smith bent knee good morning Good for Your Weight?

Strength standards help you objectively measure your smith bent knee good morning 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 smith bent knee good morning 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" smith bent knee good morning 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 smith bent knee good morning 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