Kettlebell Clean vs Dumbbell Cossack Squat
Compare your kettlebell clean and dumbbell cossack squat against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review 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, clean one kettlebell from the floor or a consistent hang to a secure front rack without a press, curl, crash, two-hand assist, or high-pull-only finish. For the second exercise, shift into a deep controlled Cossack squat and return without hand support, bounce, collapse, shallow side-lunge substitution, or losing dumbbell control. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Kettlebell Clean vs Dumbbell Cossack Squat Strength Standards
These bodyweight tables place the kettlebell clean and dumbbell cossack squat 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 Kettlebell Clean / Dumbbell Cossack Squat, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Kettlebell Clean vs Dumbbell Cossack 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Kettlebell Clean | 50 lb22.7 kg | 76 lb34.5 kg | 106 lb48.1 kg | 137 lb62.1 kg |
| Dumbbell Cossack Squat | 17 lb7.7 kg | 28 lb12.7 kg | 45 lb20.4 kg | 63 lb28.6 kg | |
| 130 lb59 kg | Kettlebell Clean | 53 lb24 kg | 80 lb36.3 kg | 112 lb50.8 kg | 144 lb65.3 kg |
| Dumbbell Cossack Squat | 18 lb8.2 kg | 30 lb13.6 kg | 47 lb21.3 kg | 67 lb30.4 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 55 lb24.9 kg | 84 lb38.1 kg | 117 lb53.1 kg | 152 lb68.9 kg |
| Dumbbell Cossack Squat | 19 lb8.6 kg | 31 lb14.1 kg | 50 lb22.7 kg | 70 lb31.8 kg | |
| 150 lb68 kg | Kettlebell Clean | 58 lb26.3 kg | 88 lb39.9 kg | 123 lb55.8 kg | 159 lb72.1 kg |
| Dumbbell Cossack Squat | 20 lb9.1 kg | 32 lb14.5 kg | 52 lb23.6 kg | 73 lb33.1 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 61 lb27.7 kg | 92 lb41.7 kg | 128 lb58.1 kg | 166 lb75.3 kg |
| Dumbbell Cossack Squat | 21 lb9.5 kg | 34 lb15.4 kg | 54 lb24.5 kg | 77 lb34.9 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 63 lb28.6 kg | 96 lb43.5 kg | 134 lb60.8 kg | 173 lb78.5 kg |
| Dumbbell Cossack Squat | 21 lb9.5 kg | 35 lb15.9 kg | 57 lb25.9 kg | 80 lb36.3 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 66 lb29.9 kg | 99 lb44.9 kg | 139 lb63 kg | 179 lb81.2 kg |
| Dumbbell Cossack Squat | 22 lb10 kg | 37 lb16.8 kg | 59 lb26.8 kg | 83 lb37.6 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 68 lb30.8 kg | 103 lb46.7 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Dumbbell Cossack Squat | 23 lb10.4 kg | 38 lb17.2 kg | 61 lb27.7 kg | 86 lb39 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 70 lb31.8 kg | 107 lb48.5 kg | 149 lb67.6 kg | 192 lb87.1 kg |
| Dumbbell Cossack Squat | 24 lb10.9 kg | 39 lb17.7 kg | 63 lb28.6 kg | 89 lb40.4 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 73 lb33.1 kg | 110 lb49.9 kg | 154 lb69.9 kg | 199 lb90.3 kg |
| Dumbbell Cossack Squat | 25 lb11.3 kg | 41 lb18.6 kg | 65 lb29.5 kg | 92 lb41.7 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 75 lb34 kg | 114 lb51.7 kg | 159 lb72.1 kg | 205 lb93 kg |
| Dumbbell Cossack Squat | 25 lb11.3 kg | 42 lb19.1 kg | 67 lb30.4 kg | 95 lb43.1 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 77 lb34.9 kg | 117 lb53.1 kg | 164 lb74.4 kg | 211 lb95.7 kg |
| Dumbbell Cossack Squat | 26 lb11.8 kg | 43 lb19.5 kg | 69 lb31.3 kg | 98 lb44.5 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 79 lb35.8 kg | 120 lb54.4 kg | 168 lb76.2 kg | 217 lb98.4 kg |
| Dumbbell Cossack Squat | 27 lb12.2 kg | 44 lb20 kg | 71 lb32.2 kg | 100 lb45.4 kg | |
| 250 lb113.4 kg | Kettlebell Clean | 82 lb37.2 kg | 124 lb56.2 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Dumbbell Cossack Squat | 28 lb12.7 kg | 46 lb20.9 kg | 73 lb33.1 kg | 103 lb46.7 kg | |
| 260 lb117.9 kg | Kettlebell Clean | 84 lb38.1 kg | 127 lb57.6 kg | 177 lb80.3 kg | 229 lb103.9 kg |
| Dumbbell Cossack Squat | 28 lb12.7 kg | 47 lb21.3 kg | 75 lb34 kg | 106 lb48.1 kg | |
| 270 lb122.5 kg | Kettlebell Clean | 86 lb39 kg | 130 lb59 kg | 182 lb82.6 kg | 235 lb106.6 kg |
| Dumbbell Cossack Squat | 29 lb13.2 kg | 48 lb21.8 kg | 77 lb34.9 kg | 109 lb49.4 kg | |
| 280 lb127 kg | Kettlebell Clean | 88 lb39.9 kg | 133 lb60.3 kg | 186 lb84.4 kg | 241 lb109.3 kg |
| Dumbbell Cossack Squat | 30 lb13.6 kg | 49 lb22.2 kg | 79 lb35.8 kg | 111 lb50.3 kg | |
| 290 lb131.5 kg | Kettlebell Clean | 90 lb40.8 kg | 137 lb62.1 kg | 191 lb86.6 kg | 247 lb112 kg |
| Dumbbell Cossack Squat | 30 lb13.6 kg | 50 lb22.7 kg | 81 lb36.7 kg | 114 lb51.7 kg | |
| 300 lb136.1 kg | Kettlebell Clean | 92 lb41.7 kg | 140 lb63.5 kg | 195 lb88.5 kg | 252 lb114.3 kg |
| Dumbbell Cossack Squat | 31 lb14.1 kg | 52 lb23.6 kg | 83 lb37.6 kg | 117 lb53.1 kg |
Women’s Kettlebell Clean vs Dumbbell Cossack 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Kettlebell Clean | 27 lb12.2 kg | 43 lb19.5 kg | 64 lb29 kg | 85 lb38.6 kg |
| Dumbbell Cossack Squat | 9 lb4.1 kg | 16 lb7.3 kg | 25 lb11.3 kg | 37 lb16.8 kg | |
| 110 lb49.9 kg | Kettlebell Clean | 29 lb13.2 kg | 46 lb20.9 kg | 68 lb30.8 kg | 90 lb40.8 kg |
| Dumbbell Cossack Squat | 10 lb4.5 kg | 17 lb7.7 kg | 27 lb12.2 kg | 39 lb17.7 kg | |
| 120 lb54.4 kg | Kettlebell Clean | 31 lb14.1 kg | 49 lb22.2 kg | 72 lb32.7 kg | 96 lb43.5 kg |
| Dumbbell Cossack Squat | 10 lb4.5 kg | 18 lb8.2 kg | 28 lb12.7 kg | 41 lb18.6 kg | |
| 130 lb59 kg | Kettlebell Clean | 33 lb15 kg | 52 lb23.6 kg | 76 lb34.5 kg | 101 lb45.8 kg |
| Dumbbell Cossack Squat | 11 lb5 kg | 19 lb8.6 kg | 30 lb13.6 kg | 44 lb20 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 34 lb15.4 kg | 54 lb24.5 kg | 80 lb36.3 kg | 106 lb48.1 kg |
| Dumbbell Cossack Squat | 11 lb5 kg | 20 lb9.1 kg | 32 lb14.5 kg | 46 lb20.9 kg | |
| 150 lb68 kg | Kettlebell Clean | 36 lb16.3 kg | 57 lb25.9 kg | 84 lb38.1 kg | 111 lb50.3 kg |
| Dumbbell Cossack Squat | 12 lb5.4 kg | 21 lb9.5 kg | 33 lb15 kg | 48 lb21.8 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 38 lb17.2 kg | 60 lb27.2 kg | 88 lb39.9 kg | 116 lb52.6 kg |
| Dumbbell Cossack Squat | 13 lb5.9 kg | 22 lb10 kg | 34 lb15.4 kg | 50 lb22.7 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 39 lb17.7 kg | 62 lb28.1 kg | 91 lb41.3 kg | 121 lb54.9 kg |
| Dumbbell Cossack Squat | 13 lb5.9 kg | 23 lb10.4 kg | 36 lb16.3 kg | 52 lb23.6 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 41 lb18.6 kg | 64 lb29 kg | 95 lb43.1 kg | 125 lb56.7 kg |
| Dumbbell Cossack Squat | 14 lb6.4 kg | 24 lb10.9 kg | 37 lb16.8 kg | 54 lb24.5 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 42 lb19.1 kg | 67 lb30.4 kg | 98 lb44.5 kg | 130 lb59 kg |
| Dumbbell Cossack Squat | 14 lb6.4 kg | 25 lb11.3 kg | 39 lb17.7 kg | 56 lb25.4 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 44 lb20 kg | 69 lb31.3 kg | 102 lb46.3 kg | 134 lb60.8 kg |
| Dumbbell Cossack Squat | 15 lb6.8 kg | 25 lb11.3 kg | 40 lb18.1 kg | 58 lb26.3 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 45 lb20.4 kg | 71 lb32.2 kg | 105 lb47.6 kg | 139 lb63 kg |
| Dumbbell Cossack Squat | 15 lb6.8 kg | 26 lb11.8 kg | 41 lb18.6 kg | 60 lb27.2 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 46 lb20.9 kg | 74 lb33.6 kg | 108 lb49 kg | 143 lb64.9 kg |
| Dumbbell Cossack Squat | 15 lb6.8 kg | 27 lb12.2 kg | 43 lb19.5 kg | 62 lb28.1 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 48 lb21.8 kg | 76 lb34.5 kg | 112 lb50.8 kg | 148 lb67.1 kg |
| Dumbbell Cossack Squat | 16 lb7.3 kg | 28 lb12.7 kg | 44 lb20 kg | 64 lb29 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 49 lb22.2 kg | 78 lb35.4 kg | 115 lb52.2 kg | 152 lb68.9 kg |
| Dumbbell Cossack Squat | 16 lb7.3 kg | 29 lb13.2 kg | 45 lb20.4 kg | 66 lb29.9 kg |
How Your Kettlebell Clean vs Dumbbell Cossack 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
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)
Use recent Kettlebell Clean and Dumbbell Cossack 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 kettlebell clean strength level
The kettlebell clean 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the dumbbell cossack squat strength level
The dumbbell cossack 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.
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
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
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.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the kettlebell clean | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the dumbbell cossack squat | 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Kettlebell Clean and Dumbbell Cossack Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
33.5 → 61.2 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Cossack Squat standard minus the Kettlebell Clean standard: zero means equal, above zero means the Dumbbell Cossack Squat standard is higher, and below zero means the Kettlebell Clean standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Kettlebell Clean and Dumbbell Cossack Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Kettlebell Clean for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 21.8 kg at 100 lb and 39 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Cossack Squat standard minus the Kettlebell Clean standard: zero means equal, above zero means the Dumbbell Cossack Squat standard is higher, and below zero means the Kettlebell Clean standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Kettlebell Clean and Dumbbell Cossack Squat Exercises Used by This Calculator
The calculator expects repeatable kettlebell clean and dumbbell cossack squat results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Kettlebell Clean and Dumbbell Cossack 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.
Use the Kettlebell Clean setup and load convention
One kettlebell cleaned by one arm at a time. Total valid reps across both arms combined. Clean one kettlebell from the floor or a consistent hang to a secure front rack without a press, curl, crash, two-hand assist, or high-pull-only finish. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Dumbbell Cossack Squat setup and load convention
One dumbbell used for the Cossack squat. Total valid reps across both legs combined. Shift into a deep controlled Cossack squat and return without hand support, bounce, collapse, shallow side-lunge substitution, or losing dumbbell control. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Kettlebell Clean result and one recent Dumbbell Cossack Squat result
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Kettlebell Clean — View the individual Kettlebell Clean standards and next strength-level target.
- Dumbbell Cossack Squat — View the individual Dumbbell Cossack Squat standards and next strength-level target.
- Hang Clean (Dumbbell) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell High Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Snatch — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Kettlebell Swing — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.