Barbell Hack Squat vs Plate Loaded Hack Squat Strength Standards
Compare your barbell hack squat and plate loaded hack squat against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Use each exercise's canonical input: Total barbell weight and a whole number from 1 to 12 reps for Barbell Hack Squat and Weight used and a whole number from 1 to 12 reps for Plate Loaded Hack Squat. Testing: a free-weight barbell hack squat with the bar behind the legs, consistent depth, controlled descent, stable knees and torso, and full standing lockout; the total active plate-loaded hack squat resistance moved on the machine. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Barbell Hack Squat vs Plate Loaded Hack Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell hack squat and plate loaded hack squat to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell hack squat and plate loaded hack squat.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Barbell Hack Squat / Plate Loaded Hack Squat, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Barbell Hack Squat vs Plate Loaded Hack Squat Standards
How to read the table: The first number is Barbell Hack Squat; the second is Plate Loaded Hack Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 105 / 129 lb 47.6 / 58.5 kg | 147 / 179 lb 66.7 / 81.2 kg | 189 / 238 lb 85.7 / 108 kg | 231 / 301 lb 104.8 / 136.5 kg |
| 130 lb 59 kg | 111 / 136 lb 50.3 / 61.7 kg | 155 / 189 lb 70.3 / 85.7 kg | 200 / 251 lb 90.7 / 113.9 kg | 244 / 318 lb 110.7 / 144.2 kg |
| 140 lb 63.5 kg | 117 / 143 lb 53.1 / 64.9 kg | 163 / 198 lb 73.9 / 89.8 kg | 210 / 264 lb 95.3 / 119.7 kg | 256 / 334 lb 116.1 / 151.5 kg |
| 150 lb 68 kg | 122 / 149 lb 55.3 / 67.6 kg | 171 / 208 lb 77.6 / 94.3 kg | 220 / 276 lb 99.8 / 125.2 kg | 268 / 349 lb 121.6 / 158.3 kg |
| 160 lb 72.6 kg | 128 / 156 lb 58.1 / 70.8 kg | 178 / 217 lb 80.7 / 98.4 kg | 229 / 288 lb 103.9 / 130.6 kg | 280 / 365 lb 127 / 165.6 kg |
| 170 lb 77.1 kg | 133 / 162 lb 60.3 / 73.5 kg | 186 / 226 lb 84.4 / 102.5 kg | 239 / 300 lb 108.4 / 136.1 kg | 292 / 380 lb 132.4 / 172.4 kg |
| 180 lb 81.6 kg | 138 / 169 lb 62.6 / 76.7 kg | 193 / 234 lb 87.5 / 106.1 kg | 248 / 312 lb 112.5 / 141.5 kg | 303 / 395 lb 137.4 / 179.2 kg |
| 190 lb 86.2 kg | 143 / 175 lb 64.9 / 79.4 kg | 200 / 243 lb 90.7 / 110.2 kg | 257 / 323 lb 116.6 / 146.5 kg | 314 / 409 lb 142.4 / 185.5 kg |
| 200 lb 90.7 kg | 148 / 181 lb 67.1 / 82.1 kg | 207 / 251 lb 93.9 / 113.9 kg | 266 / 334 lb 120.7 / 151.5 kg | 325 / 423 lb 147.4 / 191.9 kg |
| 210 lb 95.3 kg | 153 / 187 lb 69.4 / 84.8 kg | 214 / 260 lb 97.1 / 117.9 kg | 275 / 345 lb 124.7 / 156.5 kg | 336 / 437 lb 152.4 / 198.2 kg |
| 220 lb 99.8 kg | 158 / 193 lb 71.7 / 87.5 kg | 221 / 268 lb 100.2 / 121.6 kg | 283 / 356 lb 128.4 / 161.5 kg | 346 / 451 lb 156.9 / 204.6 kg |
| 230 lb 104.3 kg | 162 / 199 lb 73.5 / 90.3 kg | 227 / 276 lb 103 / 125.2 kg | 292 / 367 lb 132.4 / 166.5 kg | 357 / 465 lb 161.9 / 210.9 kg |
| 240 lb 108.9 kg | 167 / 204 lb 75.7 / 92.5 kg | 234 / 284 lb 106.1 / 128.8 kg | 300 / 377 lb 136.1 / 171 kg | 367 / 478 lb 166.5 / 216.8 kg |
| 250 lb 113.4 kg | 172 / 210 lb 78 / 95.3 kg | 240 / 292 lb 108.9 / 132.4 kg | 309 / 388 lb 140.2 / 176 kg | 377 / 491 lb 171 / 222.7 kg |
| 260 lb 117.9 kg | 176 / 216 lb 79.8 / 98 kg | 247 / 300 lb 112 / 136.1 kg | 317 / 398 lb 143.8 / 180.5 kg | 387 / 504 lb 175.5 / 228.6 kg |
| 270 lb 122.5 kg | 181 / 221 lb 82.1 / 100.2 kg | 253 / 307 lb 114.8 / 139.3 kg | 325 / 408 lb 147.4 / 185.1 kg | 397 / 517 lb 180.1 / 234.5 kg |
| 280 lb 127 kg | 185 / 227 lb 83.9 / 103 kg | 259 / 315 lb 117.5 / 142.9 kg | 333 / 418 lb 151 / 189.6 kg | 407 / 530 lb 184.6 / 240.4 kg |
| 290 lb 131.5 kg | 190 / 232 lb 86.2 / 105.2 kg | 265 / 322 lb 120.2 / 146.1 kg | 341 / 428 lb 154.7 / 194.1 kg | 416 / 542 lb 188.7 / 245.8 kg |
| 300 lb 136.1 kg | 194 / 237 lb 88 / 107.5 kg | 271 / 329 lb 122.9 / 149.2 kg | 348 / 438 lb 157.9 / 198.7 kg | 426 / 555 lb 193.2 / 251.7 kg |
Women’s Barbell Hack Squat vs Plate Loaded Hack Squat Standards
How to read the table: The first number is Barbell Hack Squat; the second is Plate Loaded Hack Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 57 / 71 lb 25.9 / 32.2 kg | 86 / 103 lb 39 / 46.7 kg | 109 / 142 lb 49.4 / 64.4 kg | 132 / 183 lb 59.9 / 83 kg |
| 110 lb 49.9 kg | 61 / 76 lb 27.7 / 34.5 kg | 92 / 110 lb 41.7 / 49.9 kg | 116 / 151 lb 52.6 / 68.5 kg | 141 / 195 lb 64 / 88.5 kg |
| 120 lb 54.4 kg | 65 / 80 lb 29.5 / 36.3 kg | 97 / 116 lb 44 / 52.6 kg | 123 / 160 lb 55.8 / 72.6 kg | 149 / 207 lb 67.6 / 93.9 kg |
| 130 lb 59 kg | 68 / 85 lb 30.8 / 38.6 kg | 103 / 123 lb 46.7 / 55.8 kg | 130 / 169 lb 59 / 76.7 kg | 157 / 218 lb 71.2 / 98.9 kg |
| 140 lb 63.5 kg | 72 / 89 lb 32.7 / 40.4 kg | 108 / 129 lb 49 / 58.5 kg | 137 / 178 lb 62.1 / 80.7 kg | 165 / 229 lb 74.8 / 103.9 kg |
| 150 lb 68 kg | 75 / 93 lb 34 / 42.2 kg | 113 / 135 lb 51.3 / 61.2 kg | 143 / 186 lb 64.9 / 84.4 kg | 173 / 240 lb 78.5 / 108.9 kg |
| 160 lb 72.6 kg | 78 / 97 lb 35.4 / 44 kg | 118 / 141 lb 53.5 / 64 kg | 149 / 194 lb 67.6 / 88 kg | 181 / 251 lb 82.1 / 113.9 kg |
| 170 lb 77.1 kg | 82 / 101 lb 37.2 / 45.8 kg | 123 / 147 lb 55.8 / 66.7 kg | 155 / 202 lb 70.3 / 91.6 kg | 188 / 261 lb 85.3 / 118.4 kg |
| 180 lb 81.6 kg | 85 / 105 lb 38.6 / 47.6 kg | 128 / 152 lb 58.1 / 68.9 kg | 161 / 210 lb 73 / 95.3 kg | 195 / 271 lb 88.5 / 122.9 kg |
| 190 lb 86.2 kg | 88 / 109 lb 39.9 / 49.4 kg | 132 / 158 lb 59.9 / 71.7 kg | 167 / 218 lb 75.7 / 98.9 kg | 203 / 281 lb 92.1 / 127.5 kg |
| 200 lb 90.7 kg | 91 / 113 lb 41.3 / 51.3 kg | 137 / 164 lb 62.1 / 74.4 kg | 173 / 225 lb 78.5 / 102.1 kg | 210 / 291 lb 95.3 / 132 kg |
| 210 lb 95.3 kg | 94 / 116 lb 42.6 / 52.6 kg | 141 / 169 lb 64 / 76.7 kg | 179 / 233 lb 81.2 / 105.7 kg | 217 / 300 lb 98.4 / 136.1 kg |
| 220 lb 99.8 kg | 97 / 120 lb 44 / 54.4 kg | 146 / 174 lb 66.2 / 78.9 kg | 185 / 240 lb 83.9 / 108.9 kg | 223 / 310 lb 101.2 / 140.6 kg |
| 230 lb 104.3 kg | 100 / 124 lb 45.4 / 56.2 kg | 150 / 180 lb 68 / 81.6 kg | 190 / 247 lb 86.2 / 112 kg | 230 / 319 lb 104.3 / 144.7 kg |
| 240 lb 108.9 kg | 103 / 127 lb 46.7 / 57.6 kg | 155 / 185 lb 70.3 / 83.9 kg | 196 / 254 lb 88.9 / 115.2 kg | 237 / 328 lb 107.5 / 148.8 kg |
How Your Barbell Hack Squat vs Plate Loaded Hack Squat Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the barbell hack squat strength level
The barbell hack squat standards use the sex-specific standards from the individual Barbell Hack Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to squat more total weight without requiring strength to increase pound for pound.
3. Find the plate loaded hack squat strength level
The standards use the sex-specific thresholds from the individual Plate Loaded Hack Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the barbell hack squat | Adjust barbell hack squat targets to exact bodyweight with the two-thirds rule. |
| Rate the plate loaded hack squat | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Barbell Hack Squat and Plate Loaded Hack Squat Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the plate loaded hack squat standard is higher; below zero means the barbell hack squat standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
31.7 → 58.5 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the plate loaded hack squat standard minus the barbell hack squat standard. A plus sign means the plate loaded hack squat standard is higher. A minus sign means the barbell hack squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +24 lb +10.9 kg | +32 lb +14.5 kg | +49 lb +22.3 kg | +70 lb +31.7 kg |
| 130 lb 59 kg | +25 lb +11.4 kg | +34 lb +15.4 kg | +51 lb +23.2 kg | +74 lb +33.5 kg |
| 140 lb 63.5 kg | +26 lb +11.8 kg | +35 lb +15.9 kg | +54 lb +24.4 kg | +78 lb +35.4 kg |
| 150 lb 68 kg | +27 lb +12.3 kg | +37 lb +16.7 kg | +56 lb +25.4 kg | +81 lb +36.7 kg |
| 160 lb 72.6 kg | +28 lb +12.7 kg | +39 lb +17.7 kg | +59 lb +26.7 kg | +85 lb +38.6 kg |
| 170 lb 77.1 kg | +29 lb +13.2 kg | +40 lb +18.1 kg | +61 lb +27.7 kg | +88 lb +40 kg |
| 180 lb 81.6 kg | +31 lb +14.1 kg | +41 lb +18.6 kg | +64 lb +29 kg | +92 lb +41.8 kg |
| 190 lb 86.2 kg | +32 lb +14.5 kg | +43 lb +19.5 kg | +66 lb +29.9 kg | +95 lb +43.1 kg |
| 200 lb 90.7 kg | +33 lb +15 kg | +44 lb +20 kg | +68 lb +30.8 kg | +98 lb +44.5 kg |
| 210 lb 95.3 kg | +34 lb +15.4 kg | +46 lb +20.8 kg | +70 lb +31.8 kg | +101 lb +45.8 kg |
| 220 lb 99.8 kg | +35 lb +15.8 kg | +47 lb +21.4 kg | +73 lb +33.1 kg | +105 lb +47.7 kg |
| 230 lb 104.3 kg | +37 lb +16.8 kg | +49 lb +22.2 kg | +75 lb +34.1 kg | +108 lb +49 kg |
| 240 lb 108.9 kg | +37 lb +16.8 kg | +50 lb +22.7 kg | +77 lb +34.9 kg | +111 lb +50.3 kg |
| 250 lb 113.4 kg | +38 lb +17.3 kg | +52 lb +23.5 kg | +79 lb +35.8 kg | +114 lb +51.7 kg |
| 260 lb 117.9 kg | +40 lb +18.2 kg | +53 lb +24.1 kg | +81 lb +36.7 kg | +117 lb +53.1 kg |
| 270 lb 122.5 kg | +40 lb +18.1 kg | +54 lb +24.5 kg | +83 lb +37.7 kg | +120 lb +54.4 kg |
| 280 lb 127 kg | +42 lb +19.1 kg | +56 lb +25.4 kg | +85 lb +38.6 kg | +123 lb +55.8 kg |
| 290 lb 131.5 kg | +42 lb +19 kg | +57 lb +25.9 kg | +87 lb +39.4 kg | +126 lb +57.1 kg |
| 300 lb 136.1 kg | +43 lb +19.5 kg | +58 lb +26.3 kg | +90 lb +40.8 kg | +129 lb +58.5 kg |
How Women’s Barbell Hack Squat and Plate Loaded Hack Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
23.1 → 41.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the plate loaded hack squat standard minus the barbell hack squat standard. A plus sign means the plate loaded hack squat standard is higher. A minus sign means the barbell hack squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +14 lb +6.3 kg | +17 lb +7.7 kg | +33 lb +15 kg | +51 lb +23.1 kg |
| 110 lb 49.9 kg | +15 lb +6.8 kg | +18 lb +8.2 kg | +35 lb +15.9 kg | +54 lb +24.5 kg |
| 120 lb 54.4 kg | +15 lb +6.8 kg | +19 lb +8.6 kg | +37 lb +16.8 kg | +58 lb +26.3 kg |
| 130 lb 59 kg | +17 lb +7.8 kg | +20 lb +9.1 kg | +39 lb +17.7 kg | +61 lb +27.7 kg |
| 140 lb 63.5 kg | +17 lb +7.7 kg | +21 lb +9.5 kg | +41 lb +18.6 kg | +64 lb +29.1 kg |
| 150 lb 68 kg | +18 lb +8.2 kg | +22 lb +9.9 kg | +43 lb +19.5 kg | +67 lb +30.4 kg |
| 160 lb 72.6 kg | +19 lb +8.6 kg | +23 lb +10.5 kg | +45 lb +20.4 kg | +70 lb +31.8 kg |
| 170 lb 77.1 kg | +19 lb +8.6 kg | +24 lb +10.9 kg | +47 lb +21.3 kg | +73 lb +33.1 kg |
| 180 lb 81.6 kg | +20 lb +9 kg | +24 lb +10.8 kg | +49 lb +22.3 kg | +76 lb +34.4 kg |
| 190 lb 86.2 kg | +21 lb +9.5 kg | +26 lb +11.8 kg | +51 lb +23.2 kg | +78 lb +35.4 kg |
| 200 lb 90.7 kg | +22 lb +10 kg | +27 lb +12.3 kg | +52 lb +23.6 kg | +81 lb +36.7 kg |
| 210 lb 95.3 kg | +22 lb +10 kg | +28 lb +12.7 kg | +54 lb +24.5 kg | +83 lb +37.7 kg |
| 220 lb 99.8 kg | +23 lb +10.4 kg | +28 lb +12.7 kg | +55 lb +25 kg | +87 lb +39.4 kg |
| 230 lb 104.3 kg | +24 lb +10.8 kg | +30 lb +13.6 kg | +57 lb +25.8 kg | +89 lb +40.4 kg |
| 240 lb 108.9 kg | +24 lb +10.9 kg | +30 lb +13.6 kg | +58 lb +26.3 kg | +91 lb +41.3 kg |
Barbell Hack Squat and Plate Loaded Hack Squat Exercises Used by This Calculator
This calculator uses a free-weight barbell hack squat and a strict plate loaded hack squat test. Use strict canonical Barbell Hack Squat and Plate Loaded Hack Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Keep the bar behind the legs for a strict barbell hack squat
Keep the bar behind the legs throughout, descend under control to a consistent depth, and stand to full lockout with stable knees and torso. Do not enter a machine or Smith hack squat, partial rep, bounced rep, assisted setup, or hinge-dominant deadlift substitution.
Use the canonical Plate Loaded Hack Squat setup and load convention
the total active plate-loaded hack squat resistance moved on the machine valid hack squat machine reps squat through the hack-squat path without shallow depth, sled bounce, hand assistance, changed foot position, leg-press substitution, or per-side plate entry errors Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Barbell Hack Squat result and one recent Plate Loaded Hack Squat result
Use each exercise’s canonical input: Total barbell weight and a whole number from 1 to 12 reps for Barbell Hack Squat and Weight used and a whole number from 1 to 12 reps for Plate Loaded Hack Squat.
Related Tools
- Barbell Hack Squat — View the individual Barbell Hack Squat standards and next strength-level target.
- Plate Loaded Hack Squat — View the individual Plate Loaded Hack Squat standards and next strength-level target.
- Machine Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leg Press (45° Sled) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Trap Bar Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.