Rack Pull

Rack Pull Standards

Measured in lb

Rack Pull strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Rack Pull standards are based on 181,207 lifts by Strength Level users
Rack Pull

Male Rack Pull Standards (lb)

Entire Community

Strength LevelWeight
Beginner204 lb
Novice300 lb
Intermediate420 lb
Advanced560 lb
Elite712 lb

How much should I be able to Rack Pull? (lb)

What is the average Rack Pull? The average Rack Pull weight for a male lifter is 420 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Rack Pull? Male beginners should aim to lift 204 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
110111177261363474
120128197286391507
130143217309419539
140159236332445568
150174254354470597
160189272375494624
170204289395518650
180218306415540675
190231322434562699
200245338452583723
210258354470603745
220271369487623767
230284384504642788
240296398521660809
250308412537678828
260320426552696848
270332439568713867
280343452583729885
290354465597746903
300365477611762920
310376490625777937

How many sets and reps of Rack Pull should I do?

These are the most popular Rack Pull workouts done by male lifters:

5x5 10%
3x5 10%
3x8 7%
3x10 6%
4x5 5%

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What do the strength standards mean?

Beginner Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.