Kettlebell Clean vs Dumbbell Plank Pull Through
Compare your kettlebell clean and dumbbell plank pull through 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, hold a high plank, reach under the trunk, drag the dumbbell across to the other side. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Kettlebell Clean vs Dumbbell Plank Pull Through Strength Standards
These bodyweight tables place the kettlebell clean and dumbbell plank pull through 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 Plank Pull Through, 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 Plank Pull Through 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 Plank Pull Through | 22 lb10 kg | 35 lb15.9 kg | 50 lb22.7 kg | 67 lb30.4 kg | |
| 130 lb59 kg | Kettlebell Clean | 53 lb24 kg | 80 lb36.3 kg | 112 lb50.8 kg | 144 lb65.3 kg |
| Dumbbell Plank Pull Through | 23 lb10.4 kg | 37 lb16.8 kg | 53 lb24 kg | 71 lb32.2 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 55 lb24.9 kg | 84 lb38.1 kg | 117 lb53.1 kg | 152 lb68.9 kg |
| Dumbbell Plank Pull Through | 24 lb10.9 kg | 39 lb17.7 kg | 55 lb24.9 kg | 74 lb33.6 kg | |
| 150 lb68 kg | Kettlebell Clean | 58 lb26.3 kg | 88 lb39.9 kg | 123 lb55.8 kg | 159 lb72.1 kg |
| Dumbbell Plank Pull Through | 26 lb11.8 kg | 41 lb18.6 kg | 58 lb26.3 kg | 78 lb35.4 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 61 lb27.7 kg | 92 lb41.7 kg | 128 lb58.1 kg | 166 lb75.3 kg |
| Dumbbell Plank Pull Through | 27 lb12.2 kg | 43 lb19.5 kg | 61 lb27.7 kg | 81 lb36.7 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 63 lb28.6 kg | 96 lb43.5 kg | 134 lb60.8 kg | 173 lb78.5 kg |
| Dumbbell Plank Pull Through | 28 lb12.7 kg | 45 lb20.4 kg | 63 lb28.6 kg | 84 lb38.1 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 66 lb29.9 kg | 99 lb44.9 kg | 139 lb63 kg | 179 lb81.2 kg |
| Dumbbell Plank Pull Through | 29 lb13.2 kg | 46 lb20.9 kg | 66 lb29.9 kg | 88 lb39.9 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 68 lb30.8 kg | 103 lb46.7 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Dumbbell Plank Pull Through | 30 lb13.6 kg | 48 lb21.8 kg | 68 lb30.8 kg | 91 lb41.3 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 70 lb31.8 kg | 107 lb48.5 kg | 149 lb67.6 kg | 192 lb87.1 kg |
| Dumbbell Plank Pull Through | 31 lb14.1 kg | 50 lb22.7 kg | 70 lb31.8 kg | 94 lb42.6 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 73 lb33.1 kg | 110 lb49.9 kg | 154 lb69.9 kg | 199 lb90.3 kg |
| Dumbbell Plank Pull Through | 32 lb14.5 kg | 51 lb23.1 kg | 73 lb33.1 kg | 97 lb44 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 75 lb34 kg | 114 lb51.7 kg | 159 lb72.1 kg | 205 lb93 kg |
| Dumbbell Plank Pull Through | 33 lb15 kg | 53 lb24 kg | 75 lb34 kg | 100 lb45.4 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 77 lb34.9 kg | 117 lb53.1 kg | 164 lb74.4 kg | 211 lb95.7 kg |
| Dumbbell Plank Pull Through | 34 lb15.4 kg | 55 lb24.9 kg | 77 lb34.9 kg | 103 lb46.7 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 79 lb35.8 kg | 120 lb54.4 kg | 168 lb76.2 kg | 217 lb98.4 kg |
| Dumbbell Plank Pull Through | 35 lb15.9 kg | 56 lb25.4 kg | 79 lb35.8 kg | 106 lb48.1 kg | |
| 250 lb113.4 kg | Kettlebell Clean | 82 lb37.2 kg | 124 lb56.2 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Dumbbell Plank Pull Through | 36 lb16.3 kg | 58 lb26.3 kg | 82 lb37.2 kg | 109 lb49.4 kg | |
| 260 lb117.9 kg | Kettlebell Clean | 84 lb38.1 kg | 127 lb57.6 kg | 177 lb80.3 kg | 229 lb103.9 kg |
| Dumbbell Plank Pull Through | 37 lb16.8 kg | 59 lb26.8 kg | 84 lb38.1 kg | 112 lb50.8 kg | |
| 270 lb122.5 kg | Kettlebell Clean | 86 lb39 kg | 130 lb59 kg | 182 lb82.6 kg | 235 lb106.6 kg |
| Dumbbell Plank Pull Through | 38 lb17.2 kg | 61 lb27.7 kg | 86 lb39 kg | 115 lb52.2 kg | |
| 280 lb127 kg | Kettlebell Clean | 88 lb39.9 kg | 133 lb60.3 kg | 186 lb84.4 kg | 241 lb109.3 kg |
| Dumbbell Plank Pull Through | 39 lb17.7 kg | 62 lb28.1 kg | 88 lb39.9 kg | 118 lb53.5 kg | |
| 290 lb131.5 kg | Kettlebell Clean | 90 lb40.8 kg | 137 lb62.1 kg | 191 lb86.6 kg | 247 lb112 kg |
| Dumbbell Plank Pull Through | 40 lb18.1 kg | 64 lb29 kg | 90 lb40.8 kg | 121 lb54.9 kg | |
| 300 lb136.1 kg | Kettlebell Clean | 92 lb41.7 kg | 140 lb63.5 kg | 195 lb88.5 kg | 252 lb114.3 kg |
| Dumbbell Plank Pull Through | 41 lb18.6 kg | 65 lb29.5 kg | 92 lb41.7 kg | 123 lb55.8 kg |
Women’s Kettlebell Clean vs Dumbbell Plank Pull Through 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 Plank Pull Through | 11 lb5 kg | 20 lb9.1 kg | 30 lb13.6 kg | 41 lb18.6 kg | |
| 110 lb49.9 kg | Kettlebell Clean | 29 lb13.2 kg | 46 lb20.9 kg | 68 lb30.8 kg | 90 lb40.8 kg |
| Dumbbell Plank Pull Through | 12 lb5.4 kg | 21 lb9.5 kg | 32 lb14.5 kg | 44 lb20 kg | |
| 120 lb54.4 kg | Kettlebell Clean | 31 lb14.1 kg | 49 lb22.2 kg | 72 lb32.7 kg | 96 lb43.5 kg |
| Dumbbell Plank Pull Through | 13 lb5.9 kg | 22 lb10 kg | 34 lb15.4 kg | 47 lb21.3 kg | |
| 130 lb59 kg | Kettlebell Clean | 33 lb15 kg | 52 lb23.6 kg | 76 lb34.5 kg | 101 lb45.8 kg |
| Dumbbell Plank Pull Through | 14 lb6.4 kg | 24 lb10.9 kg | 35 lb15.9 kg | 49 lb22.2 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 34 lb15.4 kg | 54 lb24.5 kg | 80 lb36.3 kg | 106 lb48.1 kg |
| Dumbbell Plank Pull Through | 14 lb6.4 kg | 25 lb11.3 kg | 37 lb16.8 kg | 52 lb23.6 kg | |
| 150 lb68 kg | Kettlebell Clean | 36 lb16.3 kg | 57 lb25.9 kg | 84 lb38.1 kg | 111 lb50.3 kg |
| Dumbbell Plank Pull Through | 15 lb6.8 kg | 26 lb11.8 kg | 39 lb17.7 kg | 54 lb24.5 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 38 lb17.2 kg | 60 lb27.2 kg | 88 lb39.9 kg | 116 lb52.6 kg |
| Dumbbell Plank Pull Through | 16 lb7.3 kg | 27 lb12.2 kg | 41 lb18.6 kg | 56 lb25.4 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 39 lb17.7 kg | 62 lb28.1 kg | 91 lb41.3 kg | 121 lb54.9 kg |
| Dumbbell Plank Pull Through | 16 lb7.3 kg | 28 lb12.7 kg | 42 lb19.1 kg | 59 lb26.8 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 41 lb18.6 kg | 64 lb29 kg | 95 lb43.1 kg | 125 lb56.7 kg |
| Dumbbell Plank Pull Through | 17 lb7.7 kg | 29 lb13.2 kg | 44 lb20 kg | 61 lb27.7 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 42 lb19.1 kg | 67 lb30.4 kg | 98 lb44.5 kg | 130 lb59 kg |
| Dumbbell Plank Pull Through | 18 lb8.2 kg | 30 lb13.6 kg | 46 lb20.9 kg | 63 lb28.6 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 44 lb20 kg | 69 lb31.3 kg | 102 lb46.3 kg | 134 lb60.8 kg |
| Dumbbell Plank Pull Through | 18 lb8.2 kg | 31 lb14.1 kg | 47 lb21.3 kg | 65 lb29.5 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 45 lb20.4 kg | 71 lb32.2 kg | 105 lb47.6 kg | 139 lb63 kg |
| Dumbbell Plank Pull Through | 19 lb8.6 kg | 33 lb15 kg | 49 lb22.2 kg | 68 lb30.8 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 46 lb20.9 kg | 74 lb33.6 kg | 108 lb49 kg | 143 lb64.9 kg |
| Dumbbell Plank Pull Through | 19 lb8.6 kg | 34 lb15.4 kg | 50 lb22.7 kg | 70 lb31.8 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 48 lb21.8 kg | 76 lb34.5 kg | 112 lb50.8 kg | 148 lb67.1 kg |
| Dumbbell Plank Pull Through | 20 lb9.1 kg | 35 lb15.9 kg | 52 lb23.6 kg | 72 lb32.7 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 49 lb22.2 kg | 78 lb35.4 kg | 115 lb52.2 kg | 152 lb68.9 kg |
| Dumbbell Plank Pull Through | 21 lb9.5 kg | 36 lb16.3 kg | 53 lb24 kg | 74 lb33.6 kg |
How Your Kettlebell Clean vs Dumbbell Plank Pull Through 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
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Kettlebell Clean vs Dumbbell Plank Pull Through 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 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 plank pull through strength level
The dumbbell plank pull through 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 plank pull through | 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Kettlebell Clean and Dumbbell Plank Pull Through Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 31.7 kg at 120 lb and 58.5 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Plank Pull Through standard minus the Kettlebell Clean standard: zero means equal, above zero means the Dumbbell Plank Pull Through 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 Plank Pull Through Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
20 → 35.3 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Plank Pull Through standard minus the Kettlebell Clean standard: zero means equal, above zero means the Dumbbell Plank Pull Through 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 Plank Pull Through Exercises Used by This Calculator
For a useful comparison, perform a strict kettlebell clean and a strict dumbbell plank pull through using the setup and load rules below. Use strict, repeatable Kettlebell Clean and Dumbbell Plank Pull Through 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 Plank Pull Through setup and load convention
The single dumbbell weight dragged across the body from a high-plank position. Valid total alternating plank pull-through reps across both sides. Hold a high plank, reach under the trunk, drag the dumbbell across to the other side, and keep the hips and shoulders controlled without turning the rep into a row, deadlift, or plank hold. 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 Plank Pull Through 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 Plank Pull Through — View the individual Dumbbell Plank Pull Through 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.