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EXERCISE GUIDE

Deadlift

The Deadlift is an advanced barbell deadlift that primarily trains the back, glutes, and hamstrings, with the quads assisting. It is useful for building full-body pulling strength through a heavy hip-hinge pattern.

Primary muscles
back, glutes, hamstrings
Secondary muscles
quads
Equipment
barbell
Difficulty
advanced

TARGET AREA

Muscles worked

Primary muscles

back, glutes, hamstrings

Secondary muscles

quads

THE MOVEMENT

How to perform

  1. Stand with the bar over the mid-foot and take a secure grip just outside the legs.
  2. Set the back and brace while bringing the shins close to the bar.
  3. Push the floor away as the hips and knees extend, keeping the bar close to the body.
  4. Stand tall, then return the bar under control and reset for the next rep.

IRONYOU / CORE

Core cues

  • Set the feet and grip before bracing so the bar starts from the same position every rep.
  • Keep the bar close to the body as the hips and knees extend together.
  • Reset your brace between reps if your starting position begins to change.

STAY SHARP

Common mistakes

  • Starting the pull before the torso is braced.
  • Letting the bar drift away from the legs.
  • Finishing by leaning backward instead of standing tall.

YOUR PROGRESS

Your strength

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IRONYOU RANK SYSTEM

Standards

Published reference points from the production IronYou rank system.

IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.

Logged load: total barbell load. Public value: total barbell load.

Deadlift Strength Standards — Male

Male

Published estimated 1RM thresholds by bodyweight. Load is recorded as total barbell load.

Deadlift estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)Silver IGold ITitanium IIRON
50 kg106.9 kg141.5 kg176.2 kg248.4 kg
60 kg116.4 kg154.1 kg191.9 kg270.5 kg
70 kg123.8 kg164 kg204.2 kg287.8 kg
80 kg129.7 kg171.7 kg213.8 kg301.4 kg
90 kg134.3 kg177.8 kg221.4 kg312.1 kg
100 kg137.9 kg182.6 kg227.3 kg320.5 kg
110 kg140.7 kg186.3 kg232 kg327.1 kg
120 kg142.9 kg189.3 kg235.6 kg332.2 kg

Deadlift Strength Standards — Female

Female

Published estimated 1RM thresholds by bodyweight. Load is recorded as total barbell load.

Deadlift estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)Silver IGold ITitanium IIRON
40 kg63.5 kg84.1 kg104.7 kg147.6 kg
50 kg83.4 kg110.4 kg137.4 kg193.8 kg
60 kg94.8 kg125.6 kg156.4 kg220.4 kg
70 kg101.5 kg134.4 kg167.3 kg235.9 kg
80 kg105.3 kg139.5 kg173.6 kg244.8 kg
90 kg107.5 kg142.4 kg177.3 kg249.9 kg
100 kg108.8 kg144.1 kg179.4 kg252.9 kg
  • Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
  • Standards are derived from the production IronYou Rank V1 model.
FULL CALCULATOROpen the full Deadlift calculator

KEEP EXPLORING

Variations

  • Related variations: Romanian Deadlift, Dumbbell Romanian Deadlift, and Single-Leg Dumbbell Romanian Deadlift.
  • Choose the version that matches your equipment, joint comfort, and the movement you can repeat consistently.

EARLY ACCESS

Track Deadlift in IronYou.

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