Kettlebell Deadlift vs Romanian Deadlift Strength Standards
Compare your kettlebell deadlift and Romanian deadlift against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
For Kettlebell Deadlift, enter total external weight. For Romanian Deadlift, enter total barbell weight. Use a strict, repeatable kettlebell deadlift set that follows the canonical setup, range, and lockout rules and a controlled Romanian deadlift from standing to a consistent depth and back to full standing. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Kettlebell Deadlift vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the kettlebell deadlift and Romanian deadlift to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your kettlebell deadlift and Romanian deadlift.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Kettlebell Deadlift / Romanian Deadlift, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Kettlebell Deadlift vs Romanian Deadlift Standards
How to read the table: The first number is Kettlebell Deadlift; the second is Romanian Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 63 / 98 lb 28.6 / 44.5 kg | 91 / 126 lb 41.3 / 57.2 kg | 126 / 175 lb 57.2 / 79.4 kg | 160 / 224 lb 72.6 / 101.6 kg |
| 130 lb 59 kg | 67 / 103 lb 30.4 / 46.7 kg | 96 / 133 lb 43.5 / 60.3 kg | 133 / 185 lb 60.3 / 83.9 kg | 169 / 236 lb 76.7 / 107 kg |
| 140 lb 63.5 kg | 70 / 109 lb 31.8 / 49.4 kg | 101 / 140 lb 45.8 / 63.5 kg | 140 / 194 lb 63.5 / 88 kg | 178 / 248 lb 80.7 / 112.5 kg |
| 150 lb 68 kg | 73 / 114 lb 33.1 / 51.7 kg | 106 / 146 lb 48.1 / 66.2 kg | 146 / 203 lb 66.2 / 92.1 kg | 186 / 260 lb 84.4 / 117.9 kg |
| 160 lb 72.6 kg | 77 / 119 lb 34.9 / 54 kg | 111 / 152 lb 50.3 / 68.9 kg | 152 / 212 lb 68.9 / 96.2 kg | 194 / 271 lb 88 / 122.9 kg |
| 170 lb 77.1 kg | 80 / 123 lb 36.3 / 55.8 kg | 115 / 159 lb 52.2 / 72.1 kg | 159 / 221 lb 72.1 / 100.2 kg | 202 / 282 lb 91.6 / 127.9 kg |
| 180 lb 81.6 kg | 83 / 128 lb 37.6 / 58.1 kg | 120 / 165 lb 54.4 / 74.8 kg | 165 / 230 lb 74.8 / 104.3 kg | 210 / 293 lb 95.3 / 132.9 kg |
| 190 lb 86.2 kg | 86 / 133 lb 39 / 60.3 kg | 124 / 171 lb 56.2 / 77.6 kg | 171 / 238 lb 77.6 / 108 kg | 218 / 304 lb 98.9 / 137.9 kg |
| 200 lb 90.7 kg | 89 / 138 lb 40.4 / 62.6 kg | 128 / 177 lb 58.1 / 80.3 kg | 177 / 246 lb 80.3 / 111.6 kg | 226 / 315 lb 102.5 / 142.9 kg |
| 210 lb 95.3 kg | 92 / 142 lb 41.7 / 64.4 kg | 133 / 183 lb 60.3 / 83 kg | 183 / 254 lb 83 / 115.2 kg | 233 / 325 lb 105.7 / 147.4 kg |
| 220 lb 99.8 kg | 95 / 147 lb 43.1 / 66.7 kg | 137 / 189 lb 62.1 / 85.7 kg | 189 / 262 lb 85.7 / 118.8 kg | 240 / 335 lb 108.9 / 152 kg |
| 230 lb 104.3 kg | 98 / 151 lb 44.5 / 68.5 kg | 141 / 194 lb 64 / 88 kg | 194 / 270 lb 88 / 122.5 kg | 248 / 345 lb 112.5 / 156.5 kg |
| 240 lb 108.9 kg | 100 / 155 lb 45.4 / 70.3 kg | 145 / 200 lb 65.8 / 90.7 kg | 200 / 278 lb 90.7 / 126.1 kg | 255 / 355 lb 115.7 / 161 kg |
| 250 lb 113.4 kg | 103 / 160 lb 46.7 / 72.6 kg | 149 / 205 lb 67.6 / 93 kg | 205 / 286 lb 93 / 129.7 kg | 262 / 365 lb 118.8 / 165.6 kg |
| 260 lb 117.9 kg | 106 / 164 lb 48.1 / 74.4 kg | 153 / 211 lb 69.4 / 95.7 kg | 211 / 293 lb 95.7 / 132.9 kg | 269 / 375 lb 122 / 170.1 kg |
| 270 lb 122.5 kg | 109 / 168 lb 49.4 / 76.2 kg | 157 / 216 lb 71.2 / 98 kg | 216 / 301 lb 98 / 136.5 kg | 276 / 384 lb 125.2 / 174.2 kg |
| 280 lb 127 kg | 111 / 172 lb 50.3 / 78 kg | 161 / 221 lb 73 / 100.2 kg | 221 / 308 lb 100.2 / 139.7 kg | 282 / 394 lb 127.9 / 178.7 kg |
| 290 lb 131.5 kg | 114 / 176 lb 51.7 / 79.8 kg | 164 / 227 lb 74.4 / 103 kg | 227 / 316 lb 103 / 143.3 kg | 289 / 403 lb 131.1 / 182.8 kg |
| 300 lb 136.1 kg | 117 / 180 lb 53.1 / 81.6 kg | 168 / 232 lb 76.2 / 105.2 kg | 232 / 323 lb 105.2 / 146.5 kg | 296 / 412 lb 134.3 / 186.9 kg |
Women’s Kettlebell Deadlift vs Romanian Deadlift Standards
How to read the table: The first number is Kettlebell Deadlift; the second is Romanian Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 37 / 57 lb 16.8 / 25.9 kg | 55 / 75 lb 24.9 / 34 kg | 78 / 103 lb 35.4 / 46.7 kg | 101 / 137 lb 45.8 / 62.1 kg |
| 110 lb 49.9 kg | 39 / 61 lb 17.7 / 27.7 kg | 59 / 80 lb 26.8 / 36.3 kg | 83 / 110 lb 37.6 / 49.9 kg | 107 / 146 lb 48.5 / 66.2 kg |
| 120 lb 54.4 kg | 41 / 65 lb 18.6 / 29.5 kg | 62 / 84 lb 28.1 / 38.1 kg | 88 / 116 lb 39.9 / 52.6 kg | 114 / 155 lb 51.7 / 70.3 kg |
| 130 lb 59 kg | 44 / 68 lb 20 / 30.8 kg | 65 / 89 lb 29.5 / 40.4 kg | 93 / 123 lb 42.2 / 55.8 kg | 120 / 164 lb 54.4 / 74.4 kg |
| 140 lb 63.5 kg | 46 / 72 lb 20.9 / 32.7 kg | 69 / 94 lb 31.3 / 42.6 kg | 97 / 129 lb 44 / 58.5 kg | 126 / 172 lb 57.2 / 78 kg |
| 150 lb 68 kg | 48 / 75 lb 21.8 / 34 kg | 72 / 98 lb 32.7 / 44.5 kg | 102 / 135 lb 46.3 / 61.2 kg | 132 / 180 lb 59.9 / 81.6 kg |
| 160 lb 72.6 kg | 50 / 78 lb 22.7 / 35.4 kg | 75 / 102 lb 34 / 46.3 kg | 106 / 141 lb 48.1 / 64 kg | 138 / 188 lb 62.6 / 85.3 kg |
| 170 lb 77.1 kg | 52 / 82 lb 23.6 / 37.2 kg | 78 / 107 lb 35.4 / 48.5 kg | 111 / 147 lb 50.3 / 66.7 kg | 143 / 196 lb 64.9 / 88.9 kg |
| 180 lb 81.6 kg | 54 / 85 lb 24.5 / 38.6 kg | 81 / 111 lb 36.7 / 50.3 kg | 115 / 152 lb 52.2 / 68.9 kg | 149 / 203 lb 67.6 / 92.1 kg |
| 190 lb 86.2 kg | 56 / 88 lb 25.4 / 39.9 kg | 84 / 115 lb 38.1 / 52.2 kg | 119 / 158 lb 54 / 71.7 kg | 155 / 211 lb 70.3 / 95.7 kg |
| 200 lb 90.7 kg | 58 / 91 lb 26.3 / 41.3 kg | 87 / 119 lb 39.5 / 54 kg | 124 / 164 lb 56.2 / 74.4 kg | 160 / 218 lb 72.6 / 98.9 kg |
| 210 lb 95.3 kg | 60 / 94 lb 27.2 / 42.6 kg | 90 / 123 lb 40.8 / 55.8 kg | 128 / 169 lb 58.1 / 76.7 kg | 165 / 225 lb 74.8 / 102.1 kg |
| 220 lb 99.8 kg | 62 / 97 lb 28.1 / 44 kg | 93 / 127 lb 42.2 / 57.6 kg | 132 / 174 lb 59.9 / 78.9 kg | 170 / 232 lb 77.1 / 105.2 kg |
| 230 lb 104.3 kg | 64 / 100 lb 29 / 45.4 kg | 96 / 130 lb 43.5 / 59 kg | 136 / 180 lb 61.7 / 81.6 kg | 176 / 239 lb 79.8 / 108.4 kg |
| 240 lb 108.9 kg | 66 / 103 lb 29.9 / 46.7 kg | 98 / 134 lb 44.5 / 60.8 kg | 140 / 185 lb 63.5 / 83.9 kg | 181 / 246 lb 82.1 / 111.6 kg |
How Your Kettlebell Deadlift vs Romanian Deadlift Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the kettlebell deadlift strength level
The standards use the sex-specific targets from the individual Kettlebell Deadlift tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the Romanian deadlift strength level
The Romanian deadlift standards use the sex-specific standards from the individual Romanian deadlift tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more total weight without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 deadlift | Adjust kettlebell deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the Romanian deadlift | Adjust Romanian deadlift targets to exact bodyweight with the two-thirds 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Kettlebell Deadlift and Romanian Deadlift Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the Romanian deadlift standard is higher; below zero means the kettlebell deadlift standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
29 → 52.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the kettlebell deadlift standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the kettlebell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +35 lb +15.9 kg | +35 lb +15.9 kg | +49 lb +22.2 kg | +64 lb +29 kg |
| 130 lb 59 kg | +36 lb +16.3 kg | +37 lb +16.8 kg | +52 lb +23.6 kg | +67 lb +30.3 kg |
| 140 lb 63.5 kg | +39 lb +17.6 kg | +39 lb +17.7 kg | +54 lb +24.5 kg | +70 lb +31.8 kg |
| 150 lb 68 kg | +41 lb +18.6 kg | +40 lb +18.1 kg | +57 lb +25.9 kg | +74 lb +33.5 kg |
| 160 lb 72.6 kg | +42 lb +19.1 kg | +41 lb +18.6 kg | +60 lb +27.3 kg | +77 lb +34.9 kg |
| 170 lb 77.1 kg | +43 lb +19.5 kg | +44 lb +19.9 kg | +62 lb +28.1 kg | +80 lb +36.3 kg |
| 180 lb 81.6 kg | +45 lb +20.5 kg | +45 lb +20.4 kg | +65 lb +29.5 kg | +83 lb +37.6 kg |
| 190 lb 86.2 kg | +47 lb +21.3 kg | +47 lb +21.4 kg | +67 lb +30.4 kg | +86 lb +39 kg |
| 200 lb 90.7 kg | +49 lb +22.2 kg | +49 lb +22.2 kg | +69 lb +31.3 kg | +89 lb +40.4 kg |
| 210 lb 95.3 kg | +50 lb +22.7 kg | +50 lb +22.7 kg | +71 lb +32.2 kg | +92 lb +41.7 kg |
| 220 lb 99.8 kg | +52 lb +23.6 kg | +52 lb +23.6 kg | +73 lb +33.1 kg | +95 lb +43.1 kg |
| 230 lb 104.3 kg | +53 lb +24 kg | +53 lb +24 kg | +76 lb +34.5 kg | +97 lb +44 kg |
| 240 lb 108.9 kg | +55 lb +24.9 kg | +55 lb +24.9 kg | +78 lb +35.4 kg | +100 lb +45.3 kg |
| 250 lb 113.4 kg | +57 lb +25.9 kg | +56 lb +25.4 kg | +81 lb +36.7 kg | +103 lb +46.8 kg |
| 260 lb 117.9 kg | +58 lb +26.3 kg | +58 lb +26.3 kg | +82 lb +37.2 kg | +106 lb +48.1 kg |
| 270 lb 122.5 kg | +59 lb +26.8 kg | +59 lb +26.8 kg | +85 lb +38.5 kg | +108 lb +49 kg |
| 280 lb 127 kg | +61 lb +27.7 kg | +60 lb +27.2 kg | +87 lb +39.5 kg | +112 lb +50.8 kg |
| 290 lb 131.5 kg | +62 lb +28.1 kg | +63 lb +28.6 kg | +89 lb +40.3 kg | +114 lb +51.7 kg |
| 300 lb 136.1 kg | +63 lb +28.5 kg | +64 lb +29 kg | +91 lb +41.3 kg | +116 lb +52.6 kg |
How Women’s Kettlebell Deadlift and Romanian Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
16.3 → 29.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the kettlebell deadlift standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the kettlebell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +20 lb +9.1 kg | +20 lb +9.1 kg | +25 lb +11.3 kg | +36 lb +16.3 kg |
| 110 lb 49.9 kg | +22 lb +10 kg | +21 lb +9.5 kg | +27 lb +12.3 kg | +39 lb +17.7 kg |
| 120 lb 54.4 kg | +24 lb +10.9 kg | +22 lb +10 kg | +28 lb +12.7 kg | +41 lb +18.6 kg |
| 130 lb 59 kg | +24 lb +10.8 kg | +24 lb +10.9 kg | +30 lb +13.6 kg | +44 lb +20 kg |
| 140 lb 63.5 kg | +26 lb +11.8 kg | +25 lb +11.3 kg | +32 lb +14.5 kg | +46 lb +20.8 kg |
| 150 lb 68 kg | +27 lb +12.2 kg | +26 lb +11.8 kg | +33 lb +14.9 kg | +48 lb +21.7 kg |
| 160 lb 72.6 kg | +28 lb +12.7 kg | +27 lb +12.3 kg | +35 lb +15.9 kg | +50 lb +22.7 kg |
| 170 lb 77.1 kg | +30 lb +13.6 kg | +29 lb +13.1 kg | +36 lb +16.4 kg | +53 lb +24 kg |
| 180 lb 81.6 kg | +31 lb +14.1 kg | +30 lb +13.6 kg | +37 lb +16.7 kg | +54 lb +24.5 kg |
| 190 lb 86.2 kg | +32 lb +14.5 kg | +31 lb +14.1 kg | +39 lb +17.7 kg | +56 lb +25.4 kg |
| 200 lb 90.7 kg | +33 lb +15 kg | +32 lb +14.5 kg | +40 lb +18.2 kg | +58 lb +26.3 kg |
| 210 lb 95.3 kg | +34 lb +15.4 kg | +33 lb +15 kg | +41 lb +18.6 kg | +60 lb +27.3 kg |
| 220 lb 99.8 kg | +35 lb +15.9 kg | +34 lb +15.4 kg | +42 lb +19 kg | +62 lb +28.1 kg |
| 230 lb 104.3 kg | +36 lb +16.4 kg | +34 lb +15.5 kg | +44 lb +19.9 kg | +63 lb +28.6 kg |
| 240 lb 108.9 kg | +37 lb +16.8 kg | +36 lb +16.3 kg | +45 lb +20.4 kg | +65 lb +29.5 kg |
Kettlebell Deadlift and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict kettlebell deadlift and a barbell Romanian deadlift. Use strict Kettlebell Deadlift and Romanian Deadlift sets that follow each individual tool’s canonical setup, range, equipment, and lockout rules. Do not transfer a load convention or variation from one exercise to the other.
Use a strict, repeatable Kettlebell Deadlift
one kettlebell deadlifted by one side or one hand at a time total valid reps across both sides combined deadlift one kettlebell from the same low start to full standing lockout without twisting, bouncing, hitching, two-hand pulling, or centered sumo substitution Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps Enter total external weight. Keep the same equipment and setup when retesting.
Use a standing-start barbell Romanian deadlift
Begin each set standing with the bar. Keep a small, consistent knee bend, push the hips back, and lower the bar close to the legs until you reach a repeatable hamstring-limited depth. Return to full standing. Do not enter a conventional deadlift, stiff-leg deadlift, partial pull, machine variation, or another hinge exercise.
Enter one recent Kettlebell Deadlift set and one recent Romanian Deadlift set
Use each exercise’s stated load convention and enter a whole number from 1 to 12 reps. Pounds and kilograms can be mixed. Use clean, difficult sets and repeat the same equipment and setup when retesting.
Related Tools
- Kettlebell Deadlift — View the individual Kettlebell Deadlift standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- 2 Kettlebell Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.