Kettlebell Clean vs Smith Machine Sissy Squat
Compare your kettlebell clean and smith machine sissy 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, count 2–10 controlled reps without hip flexion over 10 degrees, stance/offset change, heel/wedge separation, bar-position change, rebound, rehooking, stop contact, or assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Kettlebell Clean vs Smith Machine Sissy Squat Strength Standards
These bodyweight tables place the kettlebell clean and smith machine sissy 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 / Smith Machine Sissy 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 Smith Machine Sissy 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 |
| Smith Machine Sissy Squat | 27 lb12.2 kg | 41 lb18.6 kg | 59 lb26.8 kg | 77 lb34.9 kg | |
| 130 lb59 kg | Kettlebell Clean | 53 lb24 kg | 80 lb36.3 kg | 112 lb50.8 kg | 144 lb65.3 kg |
| Smith Machine Sissy Squat | 28 lb12.7 kg | 43 lb19.5 kg | 62 lb28.1 kg | 82 lb37.2 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 55 lb24.9 kg | 84 lb38.1 kg | 117 lb53.1 kg | 152 lb68.9 kg |
| Smith Machine Sissy Squat | 29 lb13.2 kg | 46 lb20.9 kg | 65 lb29.5 kg | 86 lb39 kg | |
| 150 lb68 kg | Kettlebell Clean | 58 lb26.3 kg | 88 lb39.9 kg | 123 lb55.8 kg | 159 lb72.1 kg |
| Smith Machine Sissy Squat | 31 lb14.1 kg | 48 lb21.8 kg | 68 lb30.8 kg | 90 lb40.8 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 61 lb27.7 kg | 92 lb41.7 kg | 128 lb58.1 kg | 166 lb75.3 kg |
| Smith Machine Sissy Squat | 32 lb14.5 kg | 50 lb22.7 kg | 71 lb32.2 kg | 94 lb42.6 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 63 lb28.6 kg | 96 lb43.5 kg | 134 lb60.8 kg | 173 lb78.5 kg |
| Smith Machine Sissy Squat | 33 lb15 kg | 52 lb23.6 kg | 74 lb33.6 kg | 97 lb44 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 66 lb29.9 kg | 99 lb44.9 kg | 139 lb63 kg | 179 lb81.2 kg |
| Smith Machine Sissy Squat | 35 lb15.9 kg | 54 lb24.5 kg | 77 lb34.9 kg | 101 lb45.8 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 68 lb30.8 kg | 103 lb46.7 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Smith Machine Sissy Squat | 36 lb16.3 kg | 56 lb25.4 kg | 80 lb36.3 kg | 105 lb47.6 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 70 lb31.8 kg | 107 lb48.5 kg | 149 lb67.6 kg | 192 lb87.1 kg |
| Smith Machine Sissy Squat | 37 lb16.8 kg | 58 lb26.3 kg | 83 lb37.6 kg | 109 lb49.4 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 73 lb33.1 kg | 110 lb49.9 kg | 154 lb69.9 kg | 199 lb90.3 kg |
| Smith Machine Sissy Squat | 38 lb17.2 kg | 60 lb27.2 kg | 86 lb39 kg | 112 lb50.8 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 75 lb34 kg | 114 lb51.7 kg | 159 lb72.1 kg | 205 lb93 kg |
| Smith Machine Sissy Squat | 40 lb18.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 116 lb52.6 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 77 lb34.9 kg | 117 lb53.1 kg | 164 lb74.4 kg | 211 lb95.7 kg |
| Smith Machine Sissy Squat | 41 lb18.6 kg | 64 lb29 kg | 91 lb41.3 kg | 119 lb54 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 79 lb35.8 kg | 120 lb54.4 kg | 168 lb76.2 kg | 217 lb98.4 kg |
| Smith Machine Sissy Squat | 42 lb19.1 kg | 65 lb29.5 kg | 93 lb42.2 kg | 123 lb55.8 kg | |
| 250 lb113.4 kg | Kettlebell Clean | 82 lb37.2 kg | 124 lb56.2 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Smith Machine Sissy Squat | 43 lb19.5 kg | 67 lb30.4 kg | 96 lb43.5 kg | 126 lb57.2 kg | |
| 260 lb117.9 kg | Kettlebell Clean | 84 lb38.1 kg | 127 lb57.6 kg | 177 lb80.3 kg | 229 lb103.9 kg |
| Smith Machine Sissy Squat | 44 lb20 kg | 69 lb31.3 kg | 99 lb44.9 kg | 129 lb58.5 kg | |
| 270 lb122.5 kg | Kettlebell Clean | 86 lb39 kg | 130 lb59 kg | 182 lb82.6 kg | 235 lb106.6 kg |
| Smith Machine Sissy Squat | 46 lb20.9 kg | 71 lb32.2 kg | 101 lb45.8 kg | 133 lb60.3 kg | |
| 280 lb127 kg | Kettlebell Clean | 88 lb39.9 kg | 133 lb60.3 kg | 186 lb84.4 kg | 241 lb109.3 kg |
| Smith Machine Sissy Squat | 47 lb21.3 kg | 73 lb33.1 kg | 104 lb47.2 kg | 136 lb61.7 kg | |
| 290 lb131.5 kg | Kettlebell Clean | 90 lb40.8 kg | 137 lb62.1 kg | 191 lb86.6 kg | 247 lb112 kg |
| Smith Machine Sissy Squat | 48 lb21.8 kg | 74 lb33.6 kg | 106 lb48.1 kg | 139 lb63 kg | |
| 300 lb136.1 kg | Kettlebell Clean | 92 lb41.7 kg | 140 lb63.5 kg | 195 lb88.5 kg | 252 lb114.3 kg |
| Smith Machine Sissy Squat | 49 lb22.2 kg | 76 lb34.5 kg | 108 lb49 kg | 142 lb64.4 kg |
Women’s Kettlebell Clean vs Smith Machine Sissy 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 |
| Smith Machine Sissy Squat | 15 lb6.8 kg | 24 lb10.9 kg | 37 lb16.8 kg | 48 lb21.8 kg | |
| 110 lb49.9 kg | Kettlebell Clean | 29 lb13.2 kg | 46 lb20.9 kg | 68 lb30.8 kg | 90 lb40.8 kg |
| Smith Machine Sissy Squat | 16 lb7.3 kg | 26 lb11.8 kg | 40 lb18.1 kg | 51 lb23.1 kg | |
| 120 lb54.4 kg | Kettlebell Clean | 31 lb14.1 kg | 49 lb22.2 kg | 72 lb32.7 kg | 96 lb43.5 kg |
| Smith Machine Sissy Squat | 17 lb7.7 kg | 28 lb12.7 kg | 42 lb19.1 kg | 54 lb24.5 kg | |
| 130 lb59 kg | Kettlebell Clean | 33 lb15 kg | 52 lb23.6 kg | 76 lb34.5 kg | 101 lb45.8 kg |
| Smith Machine Sissy Squat | 18 lb8.2 kg | 29 lb13.2 kg | 45 lb20.4 kg | 57 lb25.9 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 34 lb15.4 kg | 54 lb24.5 kg | 80 lb36.3 kg | 106 lb48.1 kg |
| Smith Machine Sissy Squat | 19 lb8.6 kg | 31 lb14.1 kg | 47 lb21.3 kg | 60 lb27.2 kg | |
| 150 lb68 kg | Kettlebell Clean | 36 lb16.3 kg | 57 lb25.9 kg | 84 lb38.1 kg | 111 lb50.3 kg |
| Smith Machine Sissy Squat | 20 lb9.1 kg | 32 lb14.5 kg | 49 lb22.2 kg | 63 lb28.6 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 38 lb17.2 kg | 60 lb27.2 kg | 88 lb39.9 kg | 116 lb52.6 kg |
| Smith Machine Sissy Squat | 21 lb9.5 kg | 33 lb15 kg | 51 lb23.1 kg | 66 lb29.9 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 39 lb17.7 kg | 62 lb28.1 kg | 91 lb41.3 kg | 121 lb54.9 kg |
| Smith Machine Sissy Squat | 22 lb10 kg | 35 lb15.9 kg | 53 lb24 kg | 68 lb30.8 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 41 lb18.6 kg | 64 lb29 kg | 95 lb43.1 kg | 125 lb56.7 kg |
| Smith Machine Sissy Squat | 23 lb10.4 kg | 36 lb16.3 kg | 55 lb24.9 kg | 71 lb32.2 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 42 lb19.1 kg | 67 lb30.4 kg | 98 lb44.5 kg | 130 lb59 kg |
| Smith Machine Sissy Squat | 23 lb10.4 kg | 37 lb16.8 kg | 57 lb25.9 kg | 74 lb33.6 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 44 lb20 kg | 69 lb31.3 kg | 102 lb46.3 kg | 134 lb60.8 kg |
| Smith Machine Sissy Squat | 24 lb10.9 kg | 39 lb17.7 kg | 59 lb26.8 kg | 76 lb34.5 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 45 lb20.4 kg | 71 lb32.2 kg | 105 lb47.6 kg | 139 lb63 kg |
| Smith Machine Sissy Squat | 25 lb11.3 kg | 40 lb18.1 kg | 61 lb27.7 kg | 79 lb35.8 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 46 lb20.9 kg | 74 lb33.6 kg | 108 lb49 kg | 143 lb64.9 kg |
| Smith Machine Sissy Squat | 26 lb11.8 kg | 41 lb18.6 kg | 63 lb28.6 kg | 81 lb36.7 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 48 lb21.8 kg | 76 lb34.5 kg | 112 lb50.8 kg | 148 lb67.1 kg |
| Smith Machine Sissy Squat | 27 lb12.2 kg | 43 lb19.5 kg | 65 lb29.5 kg | 84 lb38.1 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 49 lb22.2 kg | 78 lb35.4 kg | 115 lb52.2 kg | 152 lb68.9 kg |
| Smith Machine Sissy Squat | 27 lb12.2 kg | 44 lb20 kg | 67 lb30.4 kg | 86 lb39 kg |
How Your Kettlebell Clean vs Smith Machine Sissy Squat Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
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)
For the most useful Kettlebell Clean vs Smith Machine Sissy Squat comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the kettlebell clean strength level
For kettlebell clean, 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the smith machine sissy squat strength level
For smith machine sissy 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.
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 smith machine sissy 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. |
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 Smith Machine Sissy Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Kettlebell Clean for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 27.2 kg at 120 lb and 49.9 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Sissy Squat standard minus the Kettlebell Clean standard: zero means equal, above zero means the Smith Machine Sissy 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 Smith Machine Sissy Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 100–240 lb bodyweight, the Elite gap changes from 16.8 to 29.9 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Sissy Squat standard minus the Kettlebell Clean standard: zero means equal, above zero means the Smith Machine Sissy 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 Smith Machine Sissy Squat Exercises Used by This Calculator
Compare like-for-like attempts by keeping the kettlebell clean and smith machine sissy squat setup consistent with their individual rules. Use strict, repeatable Kettlebell Clean and Smith Machine Sissy 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 Smith Machine Sissy Squat setup and load convention
Use Smith rails vertical within 1 degree and a non-counterbalanced bar. Measure unloaded resistance and enter it plus all plates on both sleeves. Center bar on upper trapezius. Stand on a rigid wedge elevating heels 10 degrees plus or minus 1 degree. Heel centers equal measured hip-joint width plus or minus 2 cm. At upright start, midfoot centers are 30 cm plus or minus 2 cm forward of bar-center line. Maintain knees, hips, and shoulders within 10 degrees of one straight line. Flex knees forward/down to 90 degrees plus or minus 5 degrees; extend to within 5 degrees of straight. Count 2–10 controlled reps without hip flexion over 10 degrees, stance/offset change, heel/wedge separation, bar-position change, rebound, rehooking, stop contact, or assistance. Maximal singles prohibited.
Enter one recent Kettlebell Clean result and one recent Smith Machine Sissy 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.
- Smith Machine Sissy Squat — View the individual Smith Machine Sissy 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.