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Zercher Deadlift Strength Standards for Men and Women

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

Calculate Your Zercher Deadlift Strength Level

Calculate Your Zercher Deadlift Strength

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Zercher Deadlift Weight Standards

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

LevelWeight
Beginner107 lbs
Novice160 lbs
Intermediate227 lbs
Advanced306 lbs
Elite393 lbs

Zercher Deadlift Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.50
Novice1.00
Intermediate1.25
Advanced1.75
Elite2.25
LevelBodyweight Ratio
Beginner0.50
Novice0.50
Intermediate1.00
Advanced1.25
Elite1.50

Zercher Deadlift Standards by Bodyweight

Find the Zercher Deadlift strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs58 lbs93 lbs140 lbs196 lbs259 lbs
120 lbs67 lbs105 lbs154 lbs213 lbs278 lbs
130 lbs76 lbs116 lbs167 lbs229 lbs296 lbs
140 lbs84 lbs127 lbs180 lbs244 lbs313 lbs
150 lbs93 lbs137 lbs193 lbs258 lbs330 lbs
160 lbs101 lbs147 lbs205 lbs272 lbs346 lbs
170 lbs110 lbs157 lbs217 lbs286 lbs361 lbs
180 lbs118 lbs167 lbs228 lbs299 lbs376 lbs
190 lbs126 lbs177 lbs239 lbs312 lbs390 lbs
200 lbs133 lbs186 lbs250 lbs324 lbs403 lbs
210 lbs141 lbs195 lbs260 lbs336 lbs417 lbs
220 lbs148 lbs203 lbs270 lbs347 lbs429 lbs
230 lbs156 lbs212 lbs280 lbs358 lbs442 lbs
240 lbs163 lbs220 lbs290 lbs369 lbs454 lbs
250 lbs170 lbs228 lbs299 lbs380 lbs465 lbs
260 lbs177 lbs236 lbs308 lbs390 lbs477 lbs
270 lbs183 lbs244 lbs317 lbs400 lbs488 lbs
280 lbs190 lbs252 lbs326 lbs410 lbs499 lbs
290 lbs197 lbs259 lbs335 lbs419 lbs509 lbs
300 lbs203 lbs267 lbs343 lbs429 lbs520 lbs
310 lbs209 lbs274 lbs351 lbs438 lbs530 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs37 lbs61 lbs93 lbs132 lbs176 lbs
100 lbs41 lbs67 lbs101 lbs141 lbs187 lbs
110 lbs46 lbs73 lbs108 lbs150 lbs196 lbs
120 lbs50 lbs78 lbs114 lbs158 lbs206 lbs
130 lbs55 lbs84 lbs121 lbs165 lbs214 lbs
140 lbs59 lbs89 lbs127 lbs172 lbs222 lbs
150 lbs63 lbs94 lbs133 lbs179 lbs230 lbs
160 lbs66 lbs98 lbs138 lbs186 lbs237 lbs
170 lbs70 lbs103 lbs144 lbs192 lbs244 lbs
180 lbs74 lbs107 lbs149 lbs198 lbs251 lbs
190 lbs77 lbs111 lbs154 lbs204 lbs258 lbs
200 lbs80 lbs115 lbs159 lbs209 lbs264 lbs
210 lbs84 lbs119 lbs163 lbs214 lbs270 lbs
220 lbs87 lbs123 lbs168 lbs219 lbs275 lbs
230 lbs90 lbs127 lbs172 lbs224 lbs281 lbs
240 lbs93 lbs130 lbs176 lbs229 lbs286 lbs
250 lbs96 lbs134 lbs180 lbs234 lbs291 lbs
260 lbs99 lbs137 lbs184 lbs238 lbs297 lbs

Zercher Deadlift Standards by Age

Discover how Zercher Deadlift strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1591 lbs137 lbs194 lbs261 lbs335 lbs
20104 lbs156 lbs221 lbs298 lbs383 lbs
25107 lbs160 lbs227 lbs306 lbs393 lbs
30107 lbs160 lbs227 lbs306 lbs393 lbs
35107 lbs160 lbs227 lbs306 lbs393 lbs
40107 lbs160 lbs227 lbs306 lbs393 lbs
45102 lbs152 lbs215 lbs290 lbs373 lbs
5096 lbs143 lbs202 lbs273 lbs350 lbs
5589 lbs132 lbs187 lbs253 lbs324 lbs
6081 lbs121 lbs171 lbs231 lbs296 lbs
6574 lbs110 lbs155 lbs209 lbs268 lbs
7066 lbs99 lbs139 lbs188 lbs240 lbs
7560 lbs88 lbs125 lbs168 lbs215 lbs
8054 lbs79 lbs112 lbs151 lbs193 lbs
8548 lbs72 lbs101 lbs135 lbs173 lbs
9044 lbs65 lbs91 lbs122 lbs156 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1550 lbs76 lbs111 lbs152 lbs198 lbs
2056 lbs87 lbs127 lbs174 lbs226 lbs
2558 lbs89 lbs130 lbs179 lbs232 lbs
3058 lbs89 lbs130 lbs179 lbs232 lbs
3558 lbs89 lbs130 lbs179 lbs232 lbs
4058 lbs89 lbs130 lbs179 lbs232 lbs
4555 lbs85 lbs123 lbs169 lbs220 lbs
5052 lbs80 lbs116 lbs159 lbs207 lbs
5548 lbs74 lbs108 lbs148 lbs192 lbs
6044 lbs68 lbs98 lbs135 lbs175 lbs
6540 lbs62 lbs89 lbs122 lbs159 lbs
7036 lbs56 lbs80 lbs110 lbs143 lbs
7533 lbs50 lbs72 lbs99 lbs128 lbs
8030 lbs45 lbs65 lbs89 lbs115 lbs
8527 lbs41 lbs58 lbs80 lbs103 lbs
9025 lbs37 lbs53 lbs72 lbs93 lbs

Zercher Deadlift Overview

The Zercher Deadlift is a compound exercise targeting the lower body and core, performed by lifting a barbell from the ground while cradling it in the crook of your elbows, enhancing strength and stability.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Zercher Deadlift

  1. Start with a barbell on the floor. Position your feet shoulder-width apart.
  2. Squat down and position the barbell in the crook of your elbows, keeping your arms bent and hands clasped together.
  3. Engage your core and maintain a straight back, chest up, and look forward.
  4. Drive through your heels to lift the barbell, extending your hips and knees simultaneously.
  5. Stand up straight with the barbell cradled in your arms, keeping your shoulders back.
  6. Reverse the movement by bending your hips and knees to lower the barbell back to the ground.
  7. Repeat for the desired number of repetitions.

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

Pro Tips for Zercher Deadlift

  • Keep your back straight and avoid rounding your shoulders.
  • Engage your core throughout the movement for stability.
  • Start with a lighter weight to master the form before progressing.
  • Ensure even weight distribution between both feet.

Compare Other Exercises

Exercise Comparison

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