Kettlebell Clean vs Smith Machine Split Squat
Compare your kettlebell clean and smith machine split squat 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: total external load 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, use a static split stance with the rear foot on the floor, descend under control to valid depth, and finish tall without hook contact, hand support, bounce. Heavier lift is not automatically the stronger one.
Kettlebell Clean vs Smith Machine Split Squat Strength Standards
Use these tables to compare the estimated one-rep max required for the kettlebell clean and smith machine split squat to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Kettlebell Clean / Smith Machine Split Squat, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Kettlebell Clean vs Smith Machine Split 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 Split Squat | 53 lb24 kg | 84 lb38.1 kg | 120 lb54.4 kg | 157 lb71.2 kg | |
| 130 lb59 kg | Kettlebell Clean | 53 lb24 kg | 80 lb36.3 kg | 112 lb50.8 kg | 144 lb65.3 kg |
| Smith Machine Split Squat | 56 lb25.4 kg | 89 lb40.4 kg | 127 lb57.6 kg | 165 lb74.8 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 Split Squat | 59 lb26.8 kg | 93 lb42.2 kg | 133 lb60.3 kg | 174 lb78.9 kg | |
| 150 lb68 kg | Kettlebell Clean | 58 lb26.3 kg | 88 lb39.9 kg | 123 lb55.8 kg | 159 lb72.1 kg |
| Smith Machine Split Squat | 62 lb28.1 kg | 97 lb44 kg | 139 lb63 kg | 182 lb82.6 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 Split Squat | 64 lb29 kg | 102 lb46.3 kg | 145 lb65.8 kg | 190 lb86.2 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 Split Squat | 67 lb30.4 kg | 106 lb48.1 kg | 151 lb68.5 kg | 198 lb89.8 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 66 lb29.9 kg | 99 lb44.9 kg | 139 lb63 kg | 179 lb81.2 kg |
| Smith Machine Split Squat | 69 lb31.3 kg | 110 lb49.9 kg | 157 lb71.2 kg | 205 lb93 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 Split Squat | 72 lb32.7 kg | 114 lb51.7 kg | 163 lb73.9 kg | 213 lb96.6 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 Split Squat | 75 lb34 kg | 118 lb53.5 kg | 169 lb76.7 kg | 220 lb99.8 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 Split Squat | 77 lb34.9 kg | 122 lb55.3 kg | 174 lb78.9 kg | 228 lb103.4 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 75 lb34 kg | 114 lb51.7 kg | 159 lb72.1 kg | 205 lb93 kg |
| Smith Machine Split Squat | 79 lb35.8 kg | 126 lb57.2 kg | 180 lb81.6 kg | 235 lb106.6 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 Split Squat | 82 lb37.2 kg | 129 lb58.5 kg | 185 lb83.9 kg | 242 lb109.8 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 Split Squat | 84 lb38.1 kg | 133 lb60.3 kg | 190 lb86.2 kg | 249 lb112.9 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 Split Squat | 86 lb39 kg | 137 lb62.1 kg | 196 lb88.9 kg | 256 lb116.1 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 Split Squat | 89 lb40.4 kg | 141 lb64 kg | 201 lb91.2 kg | 263 lb119.3 kg | |
| 270 lb122.5 kg | Kettlebell Clean | 86 lb39 kg | 130 lb59 kg | 182 lb82.6 kg | 235 lb106.6 kg |
| Smith Machine Split Squat | 91 lb41.3 kg | 144 lb65.3 kg | 206 lb93.4 kg | 269 lb122 kg | |
| 280 lb127 kg | Kettlebell Clean | 88 lb39.9 kg | 133 lb60.3 kg | 186 lb84.4 kg | 241 lb109.3 kg |
| Smith Machine Split Squat | 93 lb42.2 kg | 148 lb67.1 kg | 211 lb95.7 kg | 276 lb125.2 kg | |
| 290 lb131.5 kg | Kettlebell Clean | 90 lb40.8 kg | 137 lb62.1 kg | 191 lb86.6 kg | 247 lb112 kg |
| Smith Machine Split Squat | 95 lb43.1 kg | 151 lb68.5 kg | 216 lb98 kg | 282 lb127.9 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 Split Squat | 98 lb44.5 kg | 155 lb70.3 kg | 221 lb100.2 kg | 289 lb131.1 kg |
Women’s Kettlebell Clean vs Smith Machine Split 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 Split Squat | 32 lb14.5 kg | 53 lb24 kg | 78 lb35.4 kg | 103 lb46.7 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 Split Squat | 34 lb15.4 kg | 56 lb25.4 kg | 83 lb37.6 kg | 110 lb49.9 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 Split Squat | 36 lb16.3 kg | 59 lb26.8 kg | 88 lb39.9 kg | 116 lb52.6 kg | |
| 130 lb59 kg | Kettlebell Clean | 33 lb15 kg | 52 lb23.6 kg | 76 lb34.5 kg | 101 lb45.8 kg |
| Smith Machine Split Squat | 38 lb17.2 kg | 63 lb28.6 kg | 93 lb42.2 kg | 123 lb55.8 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 Split Squat | 40 lb18.1 kg | 66 lb29.9 kg | 97 lb44 kg | 129 lb58.5 kg | |
| 150 lb68 kg | Kettlebell Clean | 36 lb16.3 kg | 57 lb25.9 kg | 84 lb38.1 kg | 111 lb50.3 kg |
| Smith Machine Split Squat | 42 lb19.1 kg | 69 lb31.3 kg | 102 lb46.3 kg | 135 lb61.2 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 Split Squat | 44 lb20 kg | 72 lb32.7 kg | 106 lb48.1 kg | 141 lb64 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 Split Squat | 46 lb20.9 kg | 75 lb34 kg | 111 lb50.3 kg | 147 lb66.7 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 41 lb18.6 kg | 64 lb29 kg | 95 lb43.1 kg | 125 lb56.7 kg |
| Smith Machine Split Squat | 47 lb21.3 kg | 78 lb35.4 kg | 115 lb52.2 kg | 152 lb68.9 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 42 lb19.1 kg | 67 lb30.4 kg | 98 lb44.5 kg | 130 lb59 kg |
| Smith Machine Split Squat | 49 lb22.2 kg | 81 lb36.7 kg | 119 lb54 kg | 158 lb71.7 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 44 lb20 kg | 69 lb31.3 kg | 102 lb46.3 kg | 134 lb60.8 kg |
| Smith Machine Split Squat | 51 lb23.1 kg | 84 lb38.1 kg | 124 lb56.2 kg | 164 lb74.4 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 45 lb20.4 kg | 71 lb32.2 kg | 105 lb47.6 kg | 139 lb63 kg |
| Smith Machine Split Squat | 53 lb24 kg | 86 lb39 kg | 128 lb58.1 kg | 169 lb76.7 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 46 lb20.9 kg | 74 lb33.6 kg | 108 lb49 kg | 143 lb64.9 kg |
| Smith Machine Split Squat | 54 lb24.5 kg | 89 lb40.4 kg | 132 lb59.9 kg | 174 lb78.9 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 Split Squat | 56 lb25.4 kg | 92 lb41.7 kg | 136 lb61.7 kg | 180 lb81.6 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 Split Squat | 57 lb25.9 kg | 94 lb42.6 kg | 140 lb63.5 kg | 185 lb83.9 kg |
How Your Kettlebell Clean vs Smith Machine Split 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)
Use recent Kettlebell Clean and Smith Machine Split 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.
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 split squat strength level
For smith machine split 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 split 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 Smith Machine Split Squat Standards Differ
What the men’s data shows:
The kettlebell clean and smith machine split squat standards are within 3 lb at 120 lb, 130 lb, 160 lb, and 180 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 9.1 to 16.8 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Split Squat standard minus the Kettlebell Clean standard: zero means equal, above zero means the Smith Machine Split 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 Split Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
8.1 → 15 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 Smith Machine Split Squat standard minus the Kettlebell Clean standard: zero means equal, above zero means the Smith Machine Split 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 Split Squat Exercises Used by This Calculator
For a useful comparison, perform a strict kettlebell clean and a strict smith machine split squat using the setup and load rules below. Use strict, repeatable Kettlebell Clean and Smith Machine Split 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 Split Squat setup and load convention
The total effective Smith machine bar load, including the Smith bar and plates according to the machine convention. Total reps across both legs combined. Use a static split stance with the rear foot on the floor, descend under control to valid depth, and finish tall without hook contact, hand support, bounce, or stance drift. 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 Smith Machine Split Squat result
First lift: weight used and 1–12 strict reps. Second lift: total external load 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 Split Squat — View the individual Smith Machine Split 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.