Barbell Front Squat vs Landmine Hack Squat

Barbell Front Squat vs Landmine Hack Squat Strength Standards

The paired standards below show what the barbell front squat and landmine hack squat each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.

Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Barbell Front Squat / Landmine Hack Squat in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Barbell Front Squat vs Landmine Hack Squat Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Barbell Front Squat vs Landmine Hack Squat Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Barbell Front Squat vs Landmine Hack Squat Result Is Calculated

The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.

1. Estimate a one-rep max from each set

When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Use recent Barbell Front Squat and Landmine Hack Squat sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.

2. Find the barbell front squat strength level

For barbell front squat, 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 squat more without requiring strength to increase pound for pound.

3. Find the landmine hack squat strength level

The landmine hack squat rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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

Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.

The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these standards.

Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.

How Men’s Barbell Front Squat and Landmine Hack Squat Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Landmine Hack Squat standard minus the Barbell Front Squat standard: zero means equal, above zero means the Landmine Hack Squat standard is higher, and below zero means the Barbell Front Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Barbell Front Squat and Landmine Hack Squat Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Landmine Hack Squat standard minus the Barbell Front Squat standard: zero means equal, above zero means the Landmine Hack Squat standard is higher, and below zero means the Barbell Front Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Barbell Front Squat and Landmine Hack Squat Exercises Used by This Calculator

For a useful comparison, perform a strict barbell front squat and a strict landmine hack squat using the setup and load rules below. Use strict, repeatable Barbell Front Squat and Landmine Hack Squat tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.

Keep the bar in the front rack through full depth

Enter the bar plus all plates. Support the bar across the front of the shoulders, descend under control until the hip crease is below the top of the knee, and stand to full lockout while retaining the front rack. Do not enter per-side plates, back squats, Zercher or goblet squats, Smith or machine squats, partial reps, assisted reps, or reps that lose the front rack.

Use the Landmine Hack Squat setup and load convention

Use a standard 20 kg Olympic bar exactly 2.20 m overall in a secure floor-level landmine pivot. Record 20 kg bar plus all plates and collars on the free end as entered weight; do not double plate mass or add an inferred lever correction. Face away from pivot. Rest the free sleeve/innermost weighted plate assembly on one shoulder, secure it with both hands, and keep upper back in contact with the assembly. Record shoulder side and use that same side for all recorded attempts. Heel centers equal the lifter’s measured hip-joint width. Toes may angle outward. At standing lockout, the heel-center line is 30.00 cm farther from the pivot than the vertical projection of weighted sleeve center. Feet may not step or slide. Begin hips/knees fully extended. Descend under control until hip crease reaches or passes the horizontal plane through the top of the knee, with heels planted and knees tracking toes. Ascend to full hip/knee extension without rebound, hand assistance, or backward hyperextension. Same setup for 1–10 reps. Belt, knee sleeves, wrist wraps, chalk, and shoulder padding allowed; no suit or external support.

Enter one recent Barbell Front Squat result and one recent Landmine Hack Squat result

First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Barbell Front Squat — View the individual Barbell Front Squat standards and next strength-level target.
• Landmine Hack Squat — View the individual Landmine Hack Squat standards and next strength-level target.
• Machine Hack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Safety Bar Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Sumo Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Tempo Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.