Stone Over Bar vs Stone To Shoulder Strength Standards
Compare your stone over bar and stone to shoulder against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, lift and secure the stone, then extend and place it over the defined bar without assistance. For the second exercise, lift and lap or secure the stone, then bring it to one shoulder under control. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Stone Over Bar vs Stone To Shoulder Strength Standards by Bodyweight
These bodyweight tables place the stone over bar and stone to shoulder targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Stone Over Bar / Stone To Shoulder, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Stone Over Bar vs Stone To Shoulder Standards
How to read the table: The first number is Stone Over Bar; the second is Stone To Shoulder. 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 | 70 / 114 lb 31.8 / 51.7 kg | 104 / 155 lb 47.2 / 70.3 kg | 140 / 191 lb 63.5 / 86.6 kg | 179 / 230 lb 81.2 / 104.3 kg |
| 130 lb 59 kg | 74 / 120 lb 33.6 / 54.4 kg | 109 / 164 lb 49.4 / 74.4 kg | 148 / 202 lb 67.1 / 91.6 kg | 189 / 242 lb 85.7 / 109.8 kg |
| 140 lb 63.5 kg | 78 / 126 lb 35.4 / 57.2 kg | 115 / 172 lb 52.2 / 78 kg | 155 / 212 lb 70.3 / 96.2 kg | 198 / 255 lb 89.8 / 115.7 kg |
| 150 lb 68 kg | 81 / 132 lb 36.7 / 59.9 kg | 120 / 180 lb 54.4 / 81.6 kg | 162 / 222 lb 73.5 / 100.7 kg | 208 / 267 lb 94.3 / 121.1 kg |
| 160 lb 72.6 kg | 85 / 138 lb 38.6 / 62.6 kg | 126 / 188 lb 57.2 / 85.3 kg | 169 / 232 lb 76.7 / 105.2 kg | 217 / 278 lb 98.4 / 126.1 kg |
| 170 lb 77.1 kg | 88 / 144 lb 39.9 / 65.3 kg | 131 / 196 lb 59.4 / 88.9 kg | 176 / 241 lb 79.8 / 109.3 kg | 226 / 290 lb 102.5 / 131.5 kg |
| 180 lb 81.6 kg | 92 / 150 lb 41.7 / 68 kg | 136 / 204 lb 61.7 / 92.5 kg | 183 / 251 lb 83 / 113.9 kg | 234 / 301 lb 106.1 / 136.5 kg |
| 190 lb 86.2 kg | 95 / 155 lb 43.1 / 70.3 kg | 141 / 211 lb 64 / 95.7 kg | 190 / 260 lb 86.2 / 117.9 kg | 243 / 312 lb 110.2 / 141.5 kg |
| 200 lb 90.7 kg | 98 / 160 lb 44.5 / 72.6 kg | 146 / 218 lb 66.2 / 98.9 kg | 197 / 269 lb 89.4 / 122 kg | 251 / 323 lb 113.9 / 146.5 kg |
| 210 lb 95.3 kg | 102 / 166 lb 46.3 / 75.3 kg | 151 / 226 lb 68.5 / 102.5 kg | 203 / 278 lb 92.1 / 126.1 kg | 260 / 334 lb 117.9 / 151.5 kg |
| 220 lb 99.8 kg | 105 / 171 lb 47.6 / 77.6 kg | 155 / 233 lb 70.3 / 105.7 kg | 210 / 287 lb 95.3 / 130.2 kg | 268 / 344 lb 121.6 / 156 kg |
| 230 lb 104.3 kg | 108 / 176 lb 49 / 79.8 kg | 160 / 240 lb 72.6 / 108.9 kg | 216 / 295 lb 98 / 133.8 kg | 276 / 354 lb 125.2 / 160.6 kg |
| 240 lb 108.9 kg | 111 / 181 lb 50.3 / 82.1 kg | 165 / 247 lb 74.8 / 112 kg | 222 / 304 lb 100.7 / 137.9 kg | 284 / 365 lb 128.8 / 165.6 kg |
| 250 lb 113.4 kg | 114 / 186 lb 51.7 / 84.4 kg | 169 / 253 lb 76.7 / 114.8 kg | 228 / 312 lb 103.4 / 141.5 kg | 292 / 375 lb 132.4 / 170.1 kg |
| 260 lb 117.9 kg | 117 / 191 lb 53.1 / 86.6 kg | 174 / 260 lb 78.9 / 117.9 kg | 234 / 320 lb 106.1 / 145.1 kg | 300 / 385 lb 136.1 / 174.6 kg |
| 270 lb 122.5 kg | 120 / 196 lb 54.4 / 88.9 kg | 178 / 267 lb 80.7 / 121.1 kg | 240 / 329 lb 108.9 / 149.2 kg | 307 / 394 lb 139.3 / 178.7 kg |
| 280 lb 127 kg | 123 / 201 lb 55.8 / 91.2 kg | 183 / 273 lb 83 / 123.8 kg | 246 / 337 lb 111.6 / 152.9 kg | 315 / 404 lb 142.9 / 183.3 kg |
| 290 lb 131.5 kg | 126 / 205 lb 57.2 / 93 kg | 187 / 280 lb 84.8 / 127 kg | 252 / 345 lb 114.3 / 156.5 kg | 322 / 414 lb 146.1 / 187.8 kg |
| 300 lb 136.1 kg | 129 / 210 lb 58.5 / 95.3 kg | 191 / 286 lb 86.6 / 129.7 kg | 258 / 353 lb 117 / 160.1 kg | 329 / 423 lb 149.2 / 191.9 kg |
Women’s Stone Over Bar vs Stone To Shoulder Standards
How to read the table: The first number is Stone Over Bar; the second is Stone To Shoulder. 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 | 39 / 69 lb 17.7 / 31.3 kg | 57 / 98 lb 25.9 / 44.5 kg | 80 / 124 lb 36.3 / 56.2 kg | 105 / 151 lb 47.6 / 68.5 kg |
| 110 lb 49.9 kg | 41 / 73 lb 18.6 / 33.1 kg | 61 / 104 lb 27.7 / 47.2 kg | 85 / 132 lb 38.6 / 59.9 kg | 112 / 161 lb 50.8 / 73 kg |
| 120 lb 54.4 kg | 44 / 78 lb 20 / 35.4 kg | 65 / 110 lb 29.5 / 49.9 kg | 90 / 140 lb 40.8 / 63.5 kg | 119 / 171 lb 54 / 77.6 kg |
| 130 lb 59 kg | 46 / 82 lb 20.9 / 37.2 kg | 68 / 116 lb 30.8 / 52.6 kg | 95 / 147 lb 43.1 / 66.7 kg | 125 / 180 lb 56.7 / 81.6 kg |
| 140 lb 63.5 kg | 49 / 86 lb 22.2 / 39 kg | 72 / 122 lb 32.7 / 55.3 kg | 100 / 155 lb 45.4 / 70.3 kg | 132 / 189 lb 59.9 / 85.7 kg |
| 150 lb 68 kg | 51 / 90 lb 23.1 / 40.8 kg | 75 / 128 lb 34 / 58.1 kg | 105 / 162 lb 47.6 / 73.5 kg | 138 / 198 lb 62.6 / 89.8 kg |
| 160 lb 72.6 kg | 53 / 94 lb 24 / 42.6 kg | 78 / 134 lb 35.4 / 60.8 kg | 110 / 169 lb 49.9 / 76.7 kg | 144 / 207 lb 65.3 / 93.9 kg |
| 170 lb 77.1 kg | 55 / 98 lb 24.9 / 44.5 kg | 82 / 139 lb 37.2 / 63 kg | 114 / 176 lb 51.7 / 79.8 kg | 150 / 215 lb 68 / 97.5 kg |
| 180 lb 81.6 kg | 58 / 102 lb 26.3 / 46.3 kg | 85 / 145 lb 38.6 / 65.8 kg | 119 / 183 lb 54 / 83 kg | 156 / 224 lb 70.8 / 101.6 kg |
| 190 lb 86.2 kg | 60 / 105 lb 27.2 / 47.6 kg | 88 / 150 lb 39.9 / 68 kg | 123 / 190 lb 55.8 / 86.2 kg | 162 / 232 lb 73.5 / 105.2 kg |
| 200 lb 90.7 kg | 62 / 109 lb 28.1 / 49.4 kg | 91 / 155 lb 41.3 / 70.3 kg | 127 / 196 lb 57.6 / 88.9 kg | 167 / 240 lb 75.7 / 108.9 kg |
| 210 lb 95.3 kg | 64 / 113 lb 29 / 51.3 kg | 94 / 160 lb 42.6 / 72.6 kg | 131 / 203 lb 59.4 / 92.1 kg | 173 / 248 lb 78.5 / 112.5 kg |
| 220 lb 99.8 kg | 66 / 116 lb 29.9 / 52.6 kg | 97 / 165 lb 44 / 74.8 kg | 136 / 209 lb 61.7 / 94.8 kg | 178 / 256 lb 80.7 / 116.1 kg |
| 230 lb 104.3 kg | 68 / 120 lb 30.8 / 54.4 kg | 100 / 170 lb 45.4 / 77.1 kg | 140 / 215 lb 63.5 / 97.5 kg | 184 / 263 lb 83.5 / 119.3 kg |
| 240 lb 108.9 kg | 70 / 123 lb 31.8 / 55.8 kg | 103 / 175 lb 46.7 / 79.4 kg | 144 / 222 lb 65.3 / 100.7 kg | 189 / 271 lb 85.7 / 122.9 kg |
How Your Stone Over Bar vs Stone To Shoulder Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Stone Over Bar vs Stone To Shoulder comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the stone over bar strength level
For stone over bar, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use 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.
3. Find the stone to shoulder strength level
The standards use the sex-specific thresholds from the individual Stone To Shoulder tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these 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 stone over bar | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the stone to shoulder | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
How Men’s Stone Over Bar and Stone To Shoulder 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 stone to shoulder standard is higher; below zero means the stone over bar 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.
Across 120–300 lb bodyweight, the Elite gap changes from 23.1 to 42.7 kg.
How to read the table: Every number is the stone to shoulder standard minus the stone over bar standard. A plus sign means the stone to shoulder standard is higher. A minus sign means the stone over bar standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +44 lb +19.9 kg | +51 lb +23.1 kg | +51 lb +23.1 kg | +51 lb +23.1 kg |
| 130 lb 59 kg | +46 lb +20.8 kg | +55 lb +25 kg | +54 lb +24.5 kg | +53 lb +24.1 kg |
| 140 lb 63.5 kg | +48 lb +21.8 kg | +57 lb +25.8 kg | +57 lb +25.9 kg | +57 lb +25.9 kg |
| 150 lb 68 kg | +51 lb +23.2 kg | +60 lb +27.2 kg | +60 lb +27.2 kg | +59 lb +26.8 kg |
| 160 lb 72.6 kg | +53 lb +24 kg | +62 lb +28.1 kg | +63 lb +28.5 kg | +61 lb +27.7 kg |
| 170 lb 77.1 kg | +56 lb +25.4 kg | +65 lb +29.5 kg | +65 lb +29.5 kg | +64 lb +29 kg |
| 180 lb 81.6 kg | +58 lb +26.3 kg | +68 lb +30.8 kg | +68 lb +30.9 kg | +67 lb +30.4 kg |
| 190 lb 86.2 kg | +60 lb +27.2 kg | +70 lb +31.7 kg | +70 lb +31.7 kg | +69 lb +31.3 kg |
| 200 lb 90.7 kg | +62 lb +28.1 kg | +72 lb +32.7 kg | +72 lb +32.6 kg | +72 lb +32.6 kg |
| 210 lb 95.3 kg | +64 lb +29 kg | +75 lb +34 kg | +75 lb +34 kg | +74 lb +33.6 kg |
| 220 lb 99.8 kg | +66 lb +30 kg | +78 lb +35.4 kg | +77 lb +34.9 kg | +76 lb +34.4 kg |
| 230 lb 104.3 kg | +68 lb +30.8 kg | +80 lb +36.3 kg | +79 lb +35.8 kg | +78 lb +35.4 kg |
| 240 lb 108.9 kg | +70 lb +31.8 kg | +82 lb +37.2 kg | +82 lb +37.2 kg | +81 lb +36.8 kg |
| 250 lb 113.4 kg | +72 lb +32.7 kg | +84 lb +38.1 kg | +84 lb +38.1 kg | +83 lb +37.7 kg |
| 260 lb 117.9 kg | +74 lb +33.5 kg | +86 lb +39 kg | +86 lb +39 kg | +85 lb +38.5 kg |
| 270 lb 122.5 kg | +76 lb +34.5 kg | +89 lb +40.4 kg | +89 lb +40.3 kg | +87 lb +39.4 kg |
| 280 lb 127 kg | +78 lb +35.4 kg | +90 lb +40.8 kg | +91 lb +41.3 kg | +89 lb +40.4 kg |
| 290 lb 131.5 kg | +79 lb +35.8 kg | +93 lb +42.2 kg | +93 lb +42.2 kg | +92 lb +41.7 kg |
| 300 lb 136.1 kg | +81 lb +36.8 kg | +95 lb +43.1 kg | +95 lb +43.1 kg | +94 lb +42.7 kg |
How Women’s Stone Over Bar and Stone To Shoulder Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 100–240 lb bodyweight, the Elite gap changes from 20.9 to 37.2 kg.
How to read the table: Every number is the stone to shoulder standard minus the stone over bar standard. A plus sign means the stone to shoulder standard is higher. A minus sign means the stone over bar standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +30 lb +13.6 kg | +41 lb +18.6 kg | +44 lb +19.9 kg | +46 lb +20.9 kg |
| 110 lb 49.9 kg | +32 lb +14.5 kg | +43 lb +19.5 kg | +47 lb +21.3 kg | +49 lb +22.2 kg |
| 120 lb 54.4 kg | +34 lb +15.4 kg | +45 lb +20.4 kg | +50 lb +22.7 kg | +52 lb +23.6 kg |
| 130 lb 59 kg | +36 lb +16.3 kg | +48 lb +21.8 kg | +52 lb +23.6 kg | +55 lb +24.9 kg |
| 140 lb 63.5 kg | +37 lb +16.8 kg | +50 lb +22.6 kg | +55 lb +24.9 kg | +57 lb +25.8 kg |
| 150 lb 68 kg | +39 lb +17.7 kg | +53 lb +24.1 kg | +57 lb +25.9 kg | +60 lb +27.2 kg |
| 160 lb 72.6 kg | +41 lb +18.6 kg | +56 lb +25.4 kg | +59 lb +26.8 kg | +63 lb +28.6 kg |
| 170 lb 77.1 kg | +43 lb +19.6 kg | +57 lb +25.8 kg | +62 lb +28.1 kg | +65 lb +29.5 kg |
| 180 lb 81.6 kg | +44 lb +20 kg | +60 lb +27.2 kg | +64 lb +29 kg | +68 lb +30.8 kg |
| 190 lb 86.2 kg | +45 lb +20.4 kg | +62 lb +28.1 kg | +67 lb +30.4 kg | +70 lb +31.7 kg |
| 200 lb 90.7 kg | +47 lb +21.3 kg | +64 lb +29 kg | +69 lb +31.3 kg | +73 lb +33.2 kg |
| 210 lb 95.3 kg | +49 lb +22.3 kg | +66 lb +30 kg | +72 lb +32.7 kg | +75 lb +34 kg |
| 220 lb 99.8 kg | +50 lb +22.7 kg | +68 lb +30.8 kg | +73 lb +33.1 kg | +78 lb +35.4 kg |
| 230 lb 104.3 kg | +52 lb +23.6 kg | +70 lb +31.7 kg | +75 lb +34 kg | +79 lb +35.8 kg |
| 240 lb 108.9 kg | +53 lb +24 kg | +72 lb +32.7 kg | +78 lb +35.4 kg | +82 lb +37.2 kg |
Stone Over Bar and Stone To Shoulder Exercises Used by This Calculator
Compare like-for-like attempts by keeping the stone over bar and stone to shoulder setup consistent with their individual rules. Use strict, repeatable Stone Over Bar and Stone To Shoulder tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use the Stone Over Bar setup and load convention
The entered weight for strict Stone Over Bar. Valid Stone Over Bar reps. Lift and secure the stone, then extend and place it over the defined bar without assistance. A valid finish requires the full stone to clear the bar according to the defined target rule. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Stone To Shoulder setup and load convention
The entered weight for strict Stone To Shoulder. Valid Stone To Shoulder reps. Lift and lap or secure the stone, then bring it to one shoulder under control. A valid finish requires the stone clearly controlled on or above the shoulder without spotter assistance. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Stone Over Bar result and one recent Stone To Shoulder result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Stone Over Bar — View the individual Stone Over Bar standards and next strength-level target.
- Stone To Shoulder — View the individual Stone To Shoulder standards and next strength-level target.
- Atlas Stone — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Keg Load — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Keg Over Shoulder — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Zercher Deadlift (From Floor) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.