The deadlift is the simplest expression of strength: pick the bar up off the floor until you're standing tall. It loads the entire posterior chain - hamstrings, glutes, spinal erectors, lats and grip - with heavier weights than any other lift, and it's usually the biggest number on anyone's board. In CrossFit it anchors benchmarks like Diane and DT and underpins every pull from the floor you'll ever do.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.75x | 0.5x |
| novice | 1.25x | 0.9x |
| intermediate | 1.75x | 1.25x |
| advanced | 2.5x | 1.75x |
| elite | 3x | 2.25x |
1RM as a multiple of bodyweight.
Set your lats before you pull: 'protect your armpits' and take the slack out of the bar. Push the floor away rather than pulling with your back, keep the bar dragging up your legs, and lock out with your glutes - never hyperextend. Keep your spine neutral at every load; when your back rounds under fatigue, the set is over. Build volume in the 3-5 rep range and save true 1RM pulls for a few times a year. Hook grip or mixed grip for max attempts.
Progression: kettlebell deadlifts, then barbell pulls from blocks or with light plates raised to standard height, then from the floor. Master a rigid 135/95 lb pull before chasing heavy numbers.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.