Atlas Stone vs Keg Clean And Press Strength Standards
Compare your atlas stone and keg clean and press against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use Use the total stone load lifted to the defined target. and the entered weight for strict Keg Clean And Press. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Atlas Stone vs Keg Clean And Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the atlas stone and keg clean and press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your atlas stone and keg clean and press.
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 Atlas Stone / Keg Clean And Press, 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 Atlas Stone vs Keg Clean And Press Standards
How to read the table: The first number is Atlas Stone; the second is Keg Clean And Press. 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 / 72 lb 31.8 / 32.7 kg | 104 / 101 lb 47.2 / 45.8 kg | 140 / 132 lb 63.5 / 59.9 kg | 179 / 166 lb 81.2 / 75.3 kg |
| 130 lb 59 kg | 74 / 76 lb 33.6 / 34.5 kg | 109 / 106 lb 49.4 / 48.1 kg | 148 / 139 lb 67.1 / 63 kg | 189 / 175 lb 85.7 / 79.4 kg |
| 140 lb 63.5 kg | 78 / 80 lb 35.4 / 36.3 kg | 115 / 112 lb 52.2 / 50.8 kg | 155 / 146 lb 70.3 / 66.2 kg | 198 / 184 lb 89.8 / 83.5 kg |
| 150 lb 68 kg | 81 / 84 lb 36.7 / 38.1 kg | 120 / 117 lb 54.4 / 53.1 kg | 162 / 153 lb 73.5 / 69.4 kg | 208 / 192 lb 94.3 / 87.1 kg |
| 160 lb 72.6 kg | 85 / 87 lb 38.6 / 39.5 kg | 126 / 122 lb 57.2 / 55.3 kg | 169 / 160 lb 76.7 / 72.6 kg | 217 / 201 lb 98.4 / 91.2 kg |
| 170 lb 77.1 kg | 88 / 91 lb 39.9 / 41.3 kg | 131 / 127 lb 59.4 / 57.6 kg | 176 / 166 lb 79.8 / 75.3 kg | 226 / 209 lb 102.5 / 94.8 kg |
| 180 lb 81.6 kg | 92 / 95 lb 41.7 / 43.1 kg | 136 / 132 lb 61.7 / 59.9 kg | 183 / 173 lb 83 / 78.5 kg | 234 / 217 lb 106.1 / 98.4 kg |
| 190 lb 86.2 kg | 95 / 98 lb 43.1 / 44.5 kg | 141 / 137 lb 64 / 62.1 kg | 190 / 179 lb 86.2 / 81.2 kg | 243 / 225 lb 110.2 / 102.1 kg |
| 200 lb 90.7 kg | 98 / 101 lb 44.5 / 45.8 kg | 146 / 142 lb 66.2 / 64.4 kg | 197 / 185 lb 89.4 / 83.9 kg | 251 / 233 lb 113.9 / 105.7 kg |
| 210 lb 95.3 kg | 102 / 105 lb 46.3 / 47.6 kg | 151 / 146 lb 68.5 / 66.2 kg | 203 / 191 lb 92.1 / 86.6 kg | 260 / 241 lb 117.9 / 109.3 kg |
| 220 lb 99.8 kg | 105 / 108 lb 47.6 / 49 kg | 155 / 151 lb 70.3 / 68.5 kg | 210 / 197 lb 95.3 / 89.4 kg | 268 / 248 lb 121.6 / 112.5 kg |
| 230 lb 104.3 kg | 108 / 111 lb 49 / 50.3 kg | 160 / 156 lb 72.6 / 70.8 kg | 216 / 203 lb 98 / 92.1 kg | 276 / 256 lb 125.2 / 116.1 kg |
| 240 lb 108.9 kg | 111 / 115 lb 50.3 / 52.2 kg | 165 / 160 lb 74.8 / 72.6 kg | 222 / 209 lb 100.7 / 94.8 kg | 284 / 263 lb 128.8 / 119.3 kg |
| 250 lb 113.4 kg | 114 / 118 lb 51.7 / 53.5 kg | 169 / 165 lb 76.7 / 74.8 kg | 228 / 215 lb 103.4 / 97.5 kg | 292 / 270 lb 132.4 / 122.5 kg |
| 260 lb 117.9 kg | 117 / 121 lb 53.1 / 54.9 kg | 174 / 169 lb 78.9 / 76.7 kg | 234 / 221 lb 106.1 / 100.2 kg | 300 / 277 lb 136.1 / 125.6 kg |
| 270 lb 122.5 kg | 120 / 124 lb 54.4 / 56.2 kg | 178 / 173 lb 80.7 / 78.5 kg | 240 / 226 lb 108.9 / 102.5 kg | 307 / 284 lb 139.3 / 128.8 kg |
| 280 lb 127 kg | 123 / 127 lb 55.8 / 57.6 kg | 183 / 177 lb 83 / 80.3 kg | 246 / 232 lb 111.6 / 105.2 kg | 315 / 291 lb 142.9 / 132 kg |
| 290 lb 131.5 kg | 126 / 130 lb 57.2 / 59 kg | 187 / 182 lb 84.8 / 82.6 kg | 252 / 237 lb 114.3 / 107.5 kg | 322 / 298 lb 146.1 / 135.2 kg |
| 300 lb 136.1 kg | 129 / 133 lb 58.5 / 60.3 kg | 191 / 186 lb 86.6 / 84.4 kg | 258 / 243 lb 117 / 110.2 kg | 329 / 305 lb 149.2 / 138.3 kg |
Women’s Atlas Stone vs Keg Clean And Press Standards
How to read the table: The first number is Atlas Stone; the second is Keg Clean And Press. 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 / 38 lb 17.7 / 17.2 kg | 57 / 54 lb 25.9 / 24.5 kg | 80 / 73 lb 36.3 / 33.1 kg | 105 / 95 lb 47.6 / 43.1 kg |
| 110 lb 49.9 kg | 41 / 41 lb 18.6 / 18.6 kg | 61 / 58 lb 27.7 / 26.3 kg | 85 / 78 lb 38.6 / 35.4 kg | 112 / 102 lb 50.8 / 46.3 kg |
| 120 lb 54.4 kg | 44 / 43 lb 20 / 19.5 kg | 65 / 61 lb 29.5 / 27.7 kg | 90 / 83 lb 40.8 / 37.6 kg | 119 / 108 lb 54 / 49 kg |
| 130 lb 59 kg | 46 / 45 lb 20.9 / 20.4 kg | 68 / 65 lb 30.8 / 29.5 kg | 95 / 87 lb 43.1 / 39.5 kg | 125 / 114 lb 56.7 / 51.7 kg |
| 140 lb 63.5 kg | 49 / 48 lb 22.2 / 21.8 kg | 72 / 68 lb 32.7 / 30.8 kg | 100 / 92 lb 45.4 / 41.7 kg | 132 / 119 lb 59.9 / 54 kg |
| 150 lb 68 kg | 51 / 50 lb 23.1 / 22.7 kg | 75 / 71 lb 34 / 32.2 kg | 105 / 96 lb 47.6 / 43.5 kg | 138 / 125 lb 62.6 / 56.7 kg |
| 160 lb 72.6 kg | 53 / 52 lb 24 / 23.6 kg | 78 / 74 lb 35.4 / 33.6 kg | 110 / 100 lb 49.9 / 45.4 kg | 144 / 130 lb 65.3 / 59 kg |
| 170 lb 77.1 kg | 55 / 54 lb 24.9 / 24.5 kg | 82 / 77 lb 37.2 / 34.9 kg | 114 / 104 lb 51.7 / 47.2 kg | 150 / 136 lb 68 / 61.7 kg |
| 180 lb 81.6 kg | 58 / 56 lb 26.3 / 25.4 kg | 85 / 80 lb 38.6 / 36.3 kg | 119 / 108 lb 54 / 49 kg | 156 / 141 lb 70.8 / 64 kg |
| 190 lb 86.2 kg | 60 / 59 lb 27.2 / 26.8 kg | 88 / 83 lb 39.9 / 37.6 kg | 123 / 112 lb 55.8 / 50.8 kg | 162 / 146 lb 73.5 / 66.2 kg |
| 200 lb 90.7 kg | 62 / 61 lb 28.1 / 27.7 kg | 91 / 86 lb 41.3 / 39 kg | 127 / 116 lb 57.6 / 52.6 kg | 167 / 151 lb 75.7 / 68.5 kg |
| 210 lb 95.3 kg | 64 / 63 lb 29 / 28.6 kg | 94 / 89 lb 42.6 / 40.4 kg | 131 / 120 lb 59.4 / 54.4 kg | 173 / 156 lb 78.5 / 70.8 kg |
| 220 lb 99.8 kg | 66 / 65 lb 29.9 / 29.5 kg | 97 / 92 lb 44 / 41.7 kg | 136 / 124 lb 61.7 / 56.2 kg | 178 / 161 lb 80.7 / 73 kg |
| 230 lb 104.3 kg | 68 / 66 lb 30.8 / 29.9 kg | 100 / 94 lb 45.4 / 42.6 kg | 140 / 128 lb 63.5 / 58.1 kg | 184 / 166 lb 83.5 / 75.3 kg |
| 240 lb 108.9 kg | 70 / 68 lb 31.8 / 30.8 kg | 103 / 97 lb 46.7 / 44 kg | 144 / 131 lb 65.3 / 59.4 kg | 189 / 171 lb 85.7 / 77.6 kg |
How Your Atlas Stone vs Keg Clean And Press 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 atlas stone strength level
The standards use the sex-specific thresholds from the individual Atlas Stone 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.
3. Find the keg clean and press strength level
The standards use the sex-specific thresholds from the individual Keg Clean And Press 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 atlas stone | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the keg clean and press | 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 Atlas Stone and Keg Clean And Press 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 keg clean and press standard is higher; below zero means the atlas stone 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 atlas stone and keg clean and press standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, and 230 lb.
Novice at every displayed bodyweight.
5.9 → 10.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the keg clean and press standard minus the atlas stone standard. A plus sign means the keg clean and press standard is higher. A minus sign means the atlas stone standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +2 lb +0.9 kg | −3 lb −1.4 kg | −8 lb −3.6 kg | −13 lb −5.9 kg |
| 130 lb 59 kg | +2 lb +0.9 kg | −3 lb −1.3 kg | −9 lb −4.1 kg | −14 lb −6.3 kg |
| 140 lb 63.5 kg | +2 lb +0.9 kg | −3 lb −1.4 kg | −9 lb −4.1 kg | −14 lb −6.3 kg |
| 150 lb 68 kg | +3 lb +1.4 kg | −3 lb −1.3 kg | −9 lb −4.1 kg | −16 lb −7.2 kg |
| 160 lb 72.6 kg | +2 lb +0.9 kg | −4 lb −1.9 kg | −9 lb −4.1 kg | −16 lb −7.2 kg |
| 170 lb 77.1 kg | +3 lb +1.4 kg | −4 lb −1.8 kg | −10 lb −4.5 kg | −17 lb −7.7 kg |
| 180 lb 81.6 kg | +3 lb +1.4 kg | −4 lb −1.8 kg | −10 lb −4.5 kg | −17 lb −7.7 kg |
| 190 lb 86.2 kg | +3 lb +1.4 kg | −4 lb −1.9 kg | −11 lb −5 kg | −18 lb −8.1 kg |
| 200 lb 90.7 kg | +3 lb +1.3 kg | −4 lb −1.8 kg | −12 lb −5.5 kg | −18 lb −8.2 kg |
| 210 lb 95.3 kg | +3 lb +1.3 kg | −5 lb −2.3 kg | −12 lb −5.5 kg | −19 lb −8.6 kg |
| 220 lb 99.8 kg | +3 lb +1.4 kg | −4 lb −1.8 kg | −13 lb −5.9 kg | −20 lb −9.1 kg |
| 230 lb 104.3 kg | +3 lb +1.3 kg | −4 lb −1.8 kg | −13 lb −5.9 kg | −20 lb −9.1 kg |
| 240 lb 108.9 kg | +4 lb +1.9 kg | −5 lb −2.2 kg | −13 lb −5.9 kg | −21 lb −9.5 kg |
| 250 lb 113.4 kg | +4 lb +1.8 kg | −4 lb −1.9 kg | −13 lb −5.9 kg | −22 lb −9.9 kg |
| 260 lb 117.9 kg | +4 lb +1.8 kg | −5 lb −2.2 kg | −13 lb −5.9 kg | −23 lb −10.5 kg |
| 270 lb 122.5 kg | +4 lb +1.8 kg | −5 lb −2.2 kg | −14 lb −6.4 kg | −23 lb −10.5 kg |
| 280 lb 127 kg | +4 lb +1.8 kg | −6 lb −2.7 kg | −14 lb −6.4 kg | −24 lb −10.9 kg |
| 290 lb 131.5 kg | +4 lb +1.8 kg | −5 lb −2.2 kg | −15 lb −6.8 kg | −24 lb −10.9 kg |
| 300 lb 136.1 kg | +4 lb +1.8 kg | −5 lb −2.2 kg | −15 lb −6.8 kg | −24 lb −10.9 kg |
How Women’s Atlas Stone and Keg Clean And Press Standards Differ
What the women’s data shows:
The atlas stone and keg clean and press standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
4.5 → 8.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the keg clean and press standard minus the atlas stone standard. A plus sign means the keg clean and press standard is higher. A minus sign means the atlas stone standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −1 lb −0.5 kg | −3 lb −1.4 kg | −7 lb −3.2 kg | −10 lb −4.5 kg |
| 110 lb 49.9 kg | 0 lb 0 kg | −3 lb −1.4 kg | −7 lb −3.2 kg | −10 lb −4.5 kg |
| 120 lb 54.4 kg | −1 lb −0.5 kg | −4 lb −1.8 kg | −7 lb −3.2 kg | −11 lb −5 kg |
| 130 lb 59 kg | −1 lb −0.5 kg | −3 lb −1.3 kg | −8 lb −3.6 kg | −11 lb −5 kg |
| 140 lb 63.5 kg | −1 lb −0.4 kg | −4 lb −1.9 kg | −8 lb −3.7 kg | −13 lb −5.9 kg |
| 150 lb 68 kg | −1 lb −0.4 kg | −4 lb −1.8 kg | −9 lb −4.1 kg | −13 lb −5.9 kg |
| 160 lb 72.6 kg | −1 lb −0.4 kg | −4 lb −1.8 kg | −10 lb −4.5 kg | −14 lb −6.3 kg |
| 170 lb 77.1 kg | −1 lb −0.4 kg | −5 lb −2.3 kg | −10 lb −4.5 kg | −14 lb −6.3 kg |
| 180 lb 81.6 kg | −2 lb −0.9 kg | −5 lb −2.3 kg | −11 lb −5 kg | −15 lb −6.8 kg |
| 190 lb 86.2 kg | −1 lb −0.4 kg | −5 lb −2.3 kg | −11 lb −5 kg | −16 lb −7.3 kg |
| 200 lb 90.7 kg | −1 lb −0.4 kg | −5 lb −2.3 kg | −11 lb −5 kg | −16 lb −7.2 kg |
| 210 lb 95.3 kg | −1 lb −0.4 kg | −5 lb −2.2 kg | −11 lb −5 kg | −17 lb −7.7 kg |
| 220 lb 99.8 kg | −1 lb −0.4 kg | −5 lb −2.3 kg | −12 lb −5.5 kg | −17 lb −7.7 kg |
| 230 lb 104.3 kg | −2 lb −0.9 kg | −6 lb −2.8 kg | −12 lb −5.4 kg | −18 lb −8.2 kg |
| 240 lb 108.9 kg | −2 lb −1 kg | −6 lb −2.7 kg | −13 lb −5.9 kg | −18 lb −8.1 kg |
Atlas Stone and Keg Clean And Press Exercises Used by This Calculator
This calculator uses a strict atlas stone test and a strict keg clean and press test. Use strict canonical Atlas Stone and Keg Clean And Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Atlas Stone setup and load convention
Use the total stone load lifted to the defined target. Enter only valid Atlas stone load reps to the defined target. Count reps that lift the round stone from the floor, secure it through the lap or body-contact phase, and load it to the defined platform or over-bar target without assistance, elevated starts, lower targets, ramps, or carry substitutions. Keep setup, range, and finish quality consistent across the entered set. Do not count substituted exercises or assisted reps.
Use the canonical Keg Clean And Press setup and load convention
the entered weight for strict Keg Clean And Press valid Keg Clean And Press reps Clean the keg to a stable rack or shoulder position, stand fully, then press it overhead to a controlled lockout. A valid finish requires the keg controlled overhead with elbows, hips, and knees extended and no spotter support Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Atlas Stone result and one recent Keg Clean And Press result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Atlas Stone — View the individual Atlas Stone standards and next strength-level target.
- Keg Clean And Press — View the individual Keg Clean And Press standards and next strength-level target.
- Zercher Deadlift (From Floor) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Sandbag Carry (Bear Hug, 20m) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Power Clean — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Paused Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.