Kettlebell Clean vs Single Arm Kettlebell Swing
Compare your kettlebell clean and single arm kettlebell swing against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, 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, swing one kettlebell with one hand from a controlled backswing to a repeatable chest-height or eye-height float using hip drive, then return without squat drift, arm lifting. Heavier lift is not automatically the stronger one.
Kettlebell Clean vs Single Arm Kettlebell Swing Strength Standards
These bodyweight tables place the kettlebell clean and single arm kettlebell swing 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 / Single Arm Kettlebell Swing, 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 Single Arm Kettlebell Swing 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 |
| Single Arm Kettlebell Swing | 31 lb14.1 kg | 48 lb21.8 kg | 70 lb31.8 kg | 95 lb43.1 kg | |
| 130 lb59 kg | Kettlebell Clean | 53 lb24 kg | 80 lb36.3 kg | 112 lb50.8 kg | 144 lb65.3 kg |
| Single Arm Kettlebell Swing | 33 lb15 kg | 50 lb22.7 kg | 74 lb33.6 kg | 100 lb45.4 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 55 lb24.9 kg | 84 lb38.1 kg | 117 lb53.1 kg | 152 lb68.9 kg |
| Single Arm Kettlebell Swing | 34 lb15.4 kg | 53 lb24 kg | 78 lb35.4 kg | 105 lb47.6 kg | |
| 150 lb68 kg | Kettlebell Clean | 58 lb26.3 kg | 88 lb39.9 kg | 123 lb55.8 kg | 159 lb72.1 kg |
| Single Arm Kettlebell Swing | 36 lb16.3 kg | 56 lb25.4 kg | 81 lb36.7 kg | 110 lb49.9 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 61 lb27.7 kg | 92 lb41.7 kg | 128 lb58.1 kg | 166 lb75.3 kg |
| Single Arm Kettlebell Swing | 37 lb16.8 kg | 58 lb26.3 kg | 85 lb38.6 kg | 115 lb52.2 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 63 lb28.6 kg | 96 lb43.5 kg | 134 lb60.8 kg | 173 lb78.5 kg |
| Single Arm Kettlebell Swing | 39 lb17.7 kg | 60 lb27.2 kg | 88 lb39.9 kg | 120 lb54.4 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 66 lb29.9 kg | 99 lb44.9 kg | 139 lb63 kg | 179 lb81.2 kg |
| Single Arm Kettlebell Swing | 41 lb18.6 kg | 63 lb28.6 kg | 92 lb41.7 kg | 124 lb56.2 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 68 lb30.8 kg | 103 lb46.7 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Single Arm Kettlebell Swing | 42 lb19.1 kg | 65 lb29.5 kg | 95 lb43.1 kg | 129 lb58.5 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 70 lb31.8 kg | 107 lb48.5 kg | 149 lb67.6 kg | 192 lb87.1 kg |
| Single Arm Kettlebell Swing | 43 lb19.5 kg | 67 lb30.4 kg | 98 lb44.5 kg | 133 lb60.3 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 73 lb33.1 kg | 110 lb49.9 kg | 154 lb69.9 kg | 199 lb90.3 kg |
| Single Arm Kettlebell Swing | 45 lb20.4 kg | 69 lb31.3 kg | 102 lb46.3 kg | 138 lb62.6 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 75 lb34 kg | 114 lb51.7 kg | 159 lb72.1 kg | 205 lb93 kg |
| Single Arm Kettlebell Swing | 46 lb20.9 kg | 72 lb32.7 kg | 105 lb47.6 kg | 142 lb64.4 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 77 lb34.9 kg | 117 lb53.1 kg | 164 lb74.4 kg | 211 lb95.7 kg |
| Single Arm Kettlebell Swing | 48 lb21.8 kg | 74 lb33.6 kg | 108 lb49 kg | 147 lb66.7 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 79 lb35.8 kg | 120 lb54.4 kg | 168 lb76.2 kg | 217 lb98.4 kg |
| Single Arm Kettlebell Swing | 49 lb22.2 kg | 76 lb34.5 kg | 111 lb50.3 kg | 151 lb68.5 kg | |
| 250 lb113.4 kg | Kettlebell Clean | 82 lb37.2 kg | 124 lb56.2 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Single Arm Kettlebell Swing | 50 lb22.7 kg | 78 lb35.4 kg | 114 lb51.7 kg | 155 lb70.3 kg | |
| 260 lb117.9 kg | Kettlebell Clean | 84 lb38.1 kg | 127 lb57.6 kg | 177 lb80.3 kg | 229 lb103.9 kg |
| Single Arm Kettlebell Swing | 52 lb23.6 kg | 80 lb36.3 kg | 117 lb53.1 kg | 159 lb72.1 kg | |
| 270 lb122.5 kg | Kettlebell Clean | 86 lb39 kg | 130 lb59 kg | 182 lb82.6 kg | 235 lb106.6 kg |
| Single Arm Kettlebell Swing | 53 lb24 kg | 82 lb37.2 kg | 120 lb54.4 kg | 163 lb73.9 kg | |
| 280 lb127 kg | Kettlebell Clean | 88 lb39.9 kg | 133 lb60.3 kg | 186 lb84.4 kg | 241 lb109.3 kg |
| Single Arm Kettlebell Swing | 54 lb24.5 kg | 84 lb38.1 kg | 123 lb55.8 kg | 167 lb75.7 kg | |
| 290 lb131.5 kg | Kettlebell Clean | 90 lb40.8 kg | 137 lb62.1 kg | 191 lb86.6 kg | 247 lb112 kg |
| Single Arm Kettlebell Swing | 56 lb25.4 kg | 86 lb39 kg | 126 lb57.2 kg | 171 lb77.6 kg | |
| 300 lb136.1 kg | Kettlebell Clean | 92 lb41.7 kg | 140 lb63.5 kg | 195 lb88.5 kg | 252 lb114.3 kg |
| Single Arm Kettlebell Swing | 57 lb25.9 kg | 88 lb39.9 kg | 129 lb58.5 kg | 175 lb79.4 kg |
Women’s Kettlebell Clean vs Single Arm Kettlebell Swing 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 |
| Single Arm Kettlebell Swing | 18 lb8.2 kg | 29 lb13.2 kg | 43 lb19.5 kg | 61 lb27.7 kg | |
| 110 lb49.9 kg | Kettlebell Clean | 29 lb13.2 kg | 46 lb20.9 kg | 68 lb30.8 kg | 90 lb40.8 kg |
| Single Arm Kettlebell Swing | 20 lb9.1 kg | 31 lb14.1 kg | 46 lb20.9 kg | 65 lb29.5 kg | |
| 120 lb54.4 kg | Kettlebell Clean | 31 lb14.1 kg | 49 lb22.2 kg | 72 lb32.7 kg | 96 lb43.5 kg |
| Single Arm Kettlebell Swing | 21 lb9.5 kg | 33 lb15 kg | 49 lb22.2 kg | 69 lb31.3 kg | |
| 130 lb59 kg | Kettlebell Clean | 33 lb15 kg | 52 lb23.6 kg | 76 lb34.5 kg | 101 lb45.8 kg |
| Single Arm Kettlebell Swing | 22 lb10 kg | 35 lb15.9 kg | 52 lb23.6 kg | 73 lb33.1 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 34 lb15.4 kg | 54 lb24.5 kg | 80 lb36.3 kg | 106 lb48.1 kg |
| Single Arm Kettlebell Swing | 23 lb10.4 kg | 36 lb16.3 kg | 54 lb24.5 kg | 76 lb34.5 kg | |
| 150 lb68 kg | Kettlebell Clean | 36 lb16.3 kg | 57 lb25.9 kg | 84 lb38.1 kg | 111 lb50.3 kg |
| Single Arm Kettlebell Swing | 24 lb10.9 kg | 38 lb17.2 kg | 57 lb25.9 kg | 80 lb36.3 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 38 lb17.2 kg | 60 lb27.2 kg | 88 lb39.9 kg | 116 lb52.6 kg |
| Single Arm Kettlebell Swing | 25 lb11.3 kg | 40 lb18.1 kg | 60 lb27.2 kg | 84 lb38.1 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 39 lb17.7 kg | 62 lb28.1 kg | 91 lb41.3 kg | 121 lb54.9 kg |
| Single Arm Kettlebell Swing | 26 lb11.8 kg | 41 lb18.6 kg | 62 lb28.1 kg | 87 lb39.5 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 41 lb18.6 kg | 64 lb29 kg | 95 lb43.1 kg | 125 lb56.7 kg |
| Single Arm Kettlebell Swing | 27 lb12.2 kg | 43 lb19.5 kg | 64 lb29 kg | 90 lb40.8 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 42 lb19.1 kg | 67 lb30.4 kg | 98 lb44.5 kg | 130 lb59 kg |
| Single Arm Kettlebell Swing | 28 lb12.7 kg | 44 lb20 kg | 67 lb30.4 kg | 94 lb42.6 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 44 lb20 kg | 69 lb31.3 kg | 102 lb46.3 kg | 134 lb60.8 kg |
| Single Arm Kettlebell Swing | 29 lb13.2 kg | 46 lb20.9 kg | 69 lb31.3 kg | 97 lb44 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 45 lb20.4 kg | 71 lb32.2 kg | 105 lb47.6 kg | 139 lb63 kg |
| Single Arm Kettlebell Swing | 30 lb13.6 kg | 48 lb21.8 kg | 71 lb32.2 kg | 100 lb45.4 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 46 lb20.9 kg | 74 lb33.6 kg | 108 lb49 kg | 143 lb64.9 kg |
| Single Arm Kettlebell Swing | 31 lb14.1 kg | 49 lb22.2 kg | 74 lb33.6 kg | 103 lb46.7 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 48 lb21.8 kg | 76 lb34.5 kg | 112 lb50.8 kg | 148 lb67.1 kg |
| Single Arm Kettlebell Swing | 32 lb14.5 kg | 51 lb23.1 kg | 76 lb34.5 kg | 106 lb48.1 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 49 lb22.2 kg | 78 lb35.4 kg | 115 lb52.2 kg | 152 lb68.9 kg |
| Single Arm Kettlebell Swing | 33 lb15 kg | 52 lb23.6 kg | 78 lb35.4 kg | 109 lb49.4 kg |
How Your Kettlebell Clean vs Single Arm Kettlebell Swing 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 Kettlebell Clean and Single Arm Kettlebell Swing 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 standards use the sex-specific thresholds from the individual Kettlebell Clean 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.
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 single arm kettlebell swing strength level
For single arm kettlebell swing, 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.
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.
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 single arm kettlebell swing | 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Kettlebell Clean and Single Arm Kettlebell Swing 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.
Across 120–300 lb bodyweight, the Elite gap changes from 19 to 34.9 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single Arm Kettlebell Swing standard minus the Kettlebell Clean standard: zero means equal, above zero means the Single Arm Kettlebell Swing 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 Single Arm Kettlebell Swing 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.
10.9 → 19.5 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 Single Arm Kettlebell Swing standard minus the Kettlebell Clean standard: zero means equal, above zero means the Single Arm Kettlebell Swing 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 Single Arm Kettlebell Swing Exercises Used by This Calculator
The calculator expects repeatable kettlebell clean and single arm kettlebell swing results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Kettlebell Clean and Single Arm Kettlebell Swing 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 Single Arm Kettlebell Swing setup and load convention
One kettlebell swung by one arm at a time. Total valid single-arm kettlebell swing reps across both arms combined. Swing one kettlebell with one hand from a controlled backswing to a repeatable chest-height or eye-height float using hip drive, then return without squat drift, arm lifting, grip change, or uncontrolled rotation. 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 Single Arm Kettlebell Swing 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.
- Single Arm Kettlebell Swing — View the individual Single Arm Kettlebell Swing 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.