Kettlebell Swing vs Hip Thrust Strength Standards
Compare your kettlebell swing and barbell hip thrust 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 Swing, enter the weight of the single kettlebell held in both hands. For Hip Thrust, enter total barbell weight including bar and plates. Use a strict single-kettlebell swing using a controlled backswing, forceful hip hinge, and repeatable chest- or eye-height float and a raw barbell hip thrust through a controlled full range to full hip extension without lumbar hyperextension. 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 Swing vs Hip Thrust Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the kettlebell swing and barbell hip thrust 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 swing and barbell hip thrust.
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 Swing / Hip Thrust, 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 Swing vs Hip Thrust Standards
How to read the table: The first number is Kettlebell Swing; the second is Hip Thrust. 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 | 28 / 126 lb 12.7 / 57.2 kg | 45 / 182 lb 20.4 / 82.6 kg | 67 / 252 lb 30.4 / 114.3 kg | 92 / 336 lb 41.7 / 152.4 kg |
| 130 lb 59 kg | 30 / 133 lb 13.6 / 60.3 kg | 47 / 192 lb 21.3 / 87.1 kg | 71 / 266 lb 32.2 / 120.7 kg | 97 / 354 lb 44 / 160.6 kg |
| 140 lb 63.5 kg | 31 / 140 lb 14.1 / 63.5 kg | 50 / 202 lb 22.7 / 91.6 kg | 74 / 279 lb 33.6 / 126.6 kg | 102 / 372 lb 46.3 / 168.7 kg |
| 150 lb 68 kg | 32 / 146 lb 14.5 / 66.2 kg | 52 / 211 lb 23.6 / 95.7 kg | 78 / 292 lb 35.4 / 132.4 kg | 107 / 390 lb 48.5 / 176.9 kg |
| 160 lb 72.6 kg | 34 / 152 lb 15.4 / 68.9 kg | 54 / 220 lb 24.5 / 99.8 kg | 81 / 305 lb 36.7 / 138.3 kg | 111 / 407 lb 50.3 / 184.6 kg |
| 170 lb 77.1 kg | 35 / 159 lb 15.9 / 72.1 kg | 57 / 229 lb 25.9 / 103.9 kg | 84 / 318 lb 38.1 / 144.2 kg | 116 / 423 lb 52.6 / 191.9 kg |
| 180 lb 81.6 kg | 37 / 165 lb 16.8 / 74.8 kg | 59 / 238 lb 26.8 / 108 kg | 88 / 330 lb 39.9 / 149.7 kg | 121 / 440 lb 54.9 / 199.6 kg |
| 190 lb 86.2 kg | 38 / 171 lb 17.2 / 77.6 kg | 61 / 247 lb 27.7 / 112 kg | 91 / 342 lb 41.3 / 155.1 kg | 125 / 456 lb 56.7 / 206.8 kg |
| 200 lb 90.7 kg | 39 / 177 lb 17.7 / 80.3 kg | 63 / 256 lb 28.6 / 116.1 kg | 94 / 354 lb 42.6 / 160.6 kg | 129 / 472 lb 58.5 / 214.1 kg |
| 210 lb 95.3 kg | 41 / 183 lb 18.6 / 83 kg | 65 / 264 lb 29.5 / 119.7 kg | 97 / 366 lb 44 / 166 kg | 134 / 487 lb 60.8 / 220.9 kg |
| 220 lb 99.8 kg | 42 / 189 lb 19.1 / 85.7 kg | 67 / 272 lb 30.4 / 123.4 kg | 100 / 377 lb 45.4 / 171 kg | 138 / 503 lb 62.6 / 228.2 kg |
| 230 lb 104.3 kg | 43 / 194 lb 19.5 / 88 kg | 69 / 281 lb 31.3 / 127.5 kg | 103 / 388 lb 46.7 / 176 kg | 142 / 518 lb 64.4 / 235 kg |
| 240 lb 108.9 kg | 44 / 200 lb 20 / 90.7 kg | 71 / 289 lb 32.2 / 131.1 kg | 106 / 400 lb 48.1 / 181.4 kg | 146 / 533 lb 66.2 / 241.8 kg |
| 250 lb 113.4 kg | 46 / 205 lb 20.9 / 93 kg | 73 / 297 lb 33.1 / 134.7 kg | 109 / 411 lb 49.4 / 186.4 kg | 150 / 548 lb 68 / 248.6 kg |
| 260 lb 117.9 kg | 47 / 211 lb 21.3 / 95.7 kg | 75 / 304 lb 34 / 137.9 kg | 112 / 422 lb 50.8 / 191.4 kg | 154 / 562 lb 69.9 / 254.9 kg |
| 270 lb 122.5 kg | 48 / 216 lb 21.8 / 98 kg | 77 / 312 lb 34.9 / 141.5 kg | 115 / 432 lb 52.2 / 196 kg | 158 / 576 lb 71.7 / 261.3 kg |
| 280 lb 127 kg | 49 / 221 lb 22.2 / 100.2 kg | 79 / 320 lb 35.8 / 145.1 kg | 118 / 443 lb 53.5 / 200.9 kg | 162 / 591 lb 73.5 / 268.1 kg |
| 290 lb 131.5 kg | 50 / 227 lb 22.7 / 103 kg | 81 / 327 lb 36.7 / 148.3 kg | 121 / 453 lb 54.9 / 205.5 kg | 166 / 604 lb 75.3 / 274 kg |
| 300 lb 136.1 kg | 52 / 232 lb 23.6 / 105.2 kg | 83 / 335 lb 37.6 / 152 kg | 123 / 464 lb 55.8 / 210.5 kg | 169 / 618 lb 76.7 / 280.3 kg |
Women’s Kettlebell Swing vs Hip Thrust Standards
How to read the table: The first number is Kettlebell Swing; the second is Hip Thrust. 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 | 16 / 126 lb 7.3 / 57.2 kg | 27 / 183 lb 12.2 / 83 kg | 40 / 252 lb 18.1 / 114.3 kg | 57 / 332 lb 25.9 / 150.6 kg |
| 110 lb 49.9 kg | 17 / 134 lb 7.7 / 60.8 kg | 28 / 195 lb 12.7 / 88.5 kg | 43 / 268 lb 19.5 / 121.6 kg | 61 / 354 lb 27.7 / 160.6 kg |
| 120 lb 54.4 kg | 18 / 142 lb 8.2 / 64.4 kg | 30 / 207 lb 13.6 / 93.9 kg | 46 / 284 lb 20.9 / 128.8 kg | 65 / 375 lb 29.5 / 170.1 kg |
| 130 lb 59 kg | 19 / 150 lb 8.6 / 68 kg | 32 / 218 lb 14.5 / 98.9 kg | 48 / 300 lb 21.8 / 136.1 kg | 68 / 395 lb 30.8 / 179.2 kg |
| 140 lb 63.5 kg | 20 / 158 lb 9.1 / 71.7 kg | 33 / 229 lb 15 / 103.9 kg | 51 / 315 lb 23.1 / 142.9 kg | 72 / 415 lb 32.7 / 188.2 kg |
| 150 lb 68 kg | 21 / 165 lb 9.5 / 74.8 kg | 35 / 240 lb 15.9 / 108.9 kg | 53 / 330 lb 24 / 149.7 kg | 75 / 435 lb 34 / 197.3 kg |
| 160 lb 72.6 kg | 22 / 172 lb 10 / 78 kg | 37 / 251 lb 16.8 / 113.9 kg | 55 / 345 lb 24.9 / 156.5 kg | 78 / 454 lb 35.4 / 205.9 kg |
| 170 lb 77.1 kg | 23 / 179 lb 10.4 / 81.2 kg | 38 / 261 lb 17.2 / 118.4 kg | 58 / 359 lb 26.3 / 162.8 kg | 82 / 473 lb 37.2 / 214.5 kg |
| 180 lb 81.6 kg | 24 / 186 lb 10.9 / 84.4 kg | 40 / 271 lb 18.1 / 122.9 kg | 60 / 373 lb 27.2 / 169.2 kg | 85 / 491 lb 38.6 / 222.7 kg |
| 190 lb 86.2 kg | 25 / 193 lb 11.3 / 87.5 kg | 41 / 281 lb 18.6 / 127.5 kg | 62 / 386 lb 28.1 / 175.1 kg | 88 / 509 lb 39.9 / 230.9 kg |
| 200 lb 90.7 kg | 25 / 200 lb 11.3 / 90.7 kg | 42 / 291 lb 19.1 / 132 kg | 64 / 400 lb 29 / 181.4 kg | 91 / 527 lb 41.3 / 239 kg |
| 210 lb 95.3 kg | 26 / 206 lb 11.8 / 93.4 kg | 44 / 300 lb 20 / 136.1 kg | 66 / 413 lb 29.9 / 187.3 kg | 94 / 544 lb 42.6 / 246.8 kg |
| 220 lb 99.8 kg | 27 / 213 lb 12.2 / 96.6 kg | 45 / 310 lb 20.4 / 140.6 kg | 68 / 426 lb 30.8 / 193.2 kg | 97 / 562 lb 44 / 254.9 kg |
| 230 lb 104.3 kg | 28 / 219 lb 12.7 / 99.3 kg | 47 / 319 lb 21.3 / 144.7 kg | 70 / 439 lb 31.8 / 199.1 kg | 100 / 578 lb 45.4 / 262.2 kg |
| 240 lb 108.9 kg | 29 / 226 lb 13.2 / 102.5 kg | 48 / 328 lb 21.8 / 148.8 kg | 73 / 451 lb 33.1 / 204.6 kg | 103 / 595 lb 46.7 / 269.9 kg |
How Your Kettlebell Swing vs Hip Thrust 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 swing strength level
The standards use the sex-specific strength levels from the individual Kettlebell Swing 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 swing a heavier single kettlebell without requiring strength to increase pound for pound.
3. Find the barbell hip thrust strength level
The hip thrust standards use the sex-specific standards from the individual Barbell Hip Thrust 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 swing | Adjust single-kettlebell swing targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell hip thrust | Adjust barbell hip thrust 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 Swing and Hip Thrust 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 barbell hip thrust standard is higher; below zero means the kettlebell swing 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.
110.7 → 203.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell hip thrust standard minus the kettlebell swing standard. A plus sign means the barbell hip thrust standard is higher. A minus sign means the kettlebell swing standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +98 lb +44.5 kg | +137 lb +62.2 kg | +185 lb +83.9 kg | +244 lb +110.7 kg |
| 130 lb 59 kg | +103 lb +46.7 kg | +145 lb +65.8 kg | +195 lb +88.5 kg | +257 lb +116.6 kg |
| 140 lb 63.5 kg | +109 lb +49.4 kg | +152 lb +68.9 kg | +205 lb +93 kg | +270 lb +122.4 kg |
| 150 lb 68 kg | +114 lb +51.7 kg | +159 lb +72.1 kg | +214 lb +97 kg | +283 lb +128.4 kg |
| 160 lb 72.6 kg | +118 lb +53.5 kg | +166 lb +75.3 kg | +224 lb +101.6 kg | +296 lb +134.3 kg |
| 170 lb 77.1 kg | +124 lb +56.2 kg | +172 lb +78 kg | +234 lb +106.1 kg | +307 lb +139.3 kg |
| 180 lb 81.6 kg | +128 lb +58 kg | +179 lb +81.2 kg | +242 lb +109.8 kg | +319 lb +144.7 kg |
| 190 lb 86.2 kg | +133 lb +60.4 kg | +186 lb +84.3 kg | +251 lb +113.8 kg | +331 lb +150.1 kg |
| 200 lb 90.7 kg | +138 lb +62.6 kg | +193 lb +87.5 kg | +260 lb +118 kg | +343 lb +155.6 kg |
| 210 lb 95.3 kg | +142 lb +64.4 kg | +199 lb +90.2 kg | +269 lb +122 kg | +353 lb +160.1 kg |
| 220 lb 99.8 kg | +147 lb +66.6 kg | +205 lb +93 kg | +277 lb +125.6 kg | +365 lb +165.6 kg |
| 230 lb 104.3 kg | +151 lb +68.5 kg | +212 lb +96.2 kg | +285 lb +129.3 kg | +376 lb +170.6 kg |
| 240 lb 108.9 kg | +156 lb +70.7 kg | +218 lb +98.9 kg | +294 lb +133.3 kg | +387 lb +175.6 kg |
| 250 lb 113.4 kg | +159 lb +72.1 kg | +224 lb +101.6 kg | +302 lb +137 kg | +398 lb +180.6 kg |
| 260 lb 117.9 kg | +164 lb +74.4 kg | +229 lb +103.9 kg | +310 lb +140.6 kg | +408 lb +185 kg |
| 270 lb 122.5 kg | +168 lb +76.2 kg | +235 lb +106.6 kg | +317 lb +143.8 kg | +418 lb +189.6 kg |
| 280 lb 127 kg | +172 lb +78 kg | +241 lb +109.3 kg | +325 lb +147.4 kg | +429 lb +194.6 kg |
| 290 lb 131.5 kg | +177 lb +80.3 kg | +246 lb +111.6 kg | +332 lb +150.6 kg | +438 lb +198.7 kg |
| 300 lb 136.1 kg | +180 lb +81.6 kg | +252 lb +114.4 kg | +341 lb +154.7 kg | +449 lb +203.6 kg |
How Women’s Kettlebell Swing and Hip Thrust Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
124.7 → 223.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell hip thrust standard minus the kettlebell swing standard. A plus sign means the barbell hip thrust standard is higher. A minus sign means the kettlebell swing standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +110 lb +49.9 kg | +156 lb +70.8 kg | +212 lb +96.2 kg | +275 lb +124.7 kg |
| 110 lb 49.9 kg | +117 lb +53.1 kg | +167 lb +75.8 kg | +225 lb +102.1 kg | +293 lb +132.9 kg |
| 120 lb 54.4 kg | +124 lb +56.2 kg | +177 lb +80.3 kg | +238 lb +107.9 kg | +310 lb +140.6 kg |
| 130 lb 59 kg | +131 lb +59.4 kg | +186 lb +84.4 kg | +252 lb +114.3 kg | +327 lb +148.4 kg |
| 140 lb 63.5 kg | +138 lb +62.6 kg | +196 lb +88.9 kg | +264 lb +119.8 kg | +343 lb +155.5 kg |
| 150 lb 68 kg | +144 lb +65.3 kg | +205 lb +93 kg | +277 lb +125.7 kg | +360 lb +163.3 kg |
| 160 lb 72.6 kg | +150 lb +68 kg | +214 lb +97.1 kg | +290 lb +131.6 kg | +376 lb +170.5 kg |
| 170 lb 77.1 kg | +156 lb +70.8 kg | +223 lb +101.2 kg | +301 lb +136.5 kg | +391 lb +177.3 kg |
| 180 lb 81.6 kg | +162 lb +73.5 kg | +231 lb +104.8 kg | +313 lb +142 kg | +406 lb +184.1 kg |
| 190 lb 86.2 kg | +168 lb +76.2 kg | +240 lb +108.9 kg | +324 lb +147 kg | +421 lb +191 kg |
| 200 lb 90.7 kg | +175 lb +79.4 kg | +249 lb +112.9 kg | +336 lb +152.4 kg | +436 lb +197.7 kg |
| 210 lb 95.3 kg | +180 lb +81.6 kg | +256 lb +116.1 kg | +347 lb +157.4 kg | +450 lb +204.2 kg |
| 220 lb 99.8 kg | +186 lb +84.4 kg | +265 lb +120.2 kg | +358 lb +162.4 kg | +465 lb +210.9 kg |
| 230 lb 104.3 kg | +191 lb +86.6 kg | +272 lb +123.4 kg | +369 lb +167.3 kg | +478 lb +216.8 kg |
| 240 lb 108.9 kg | +197 lb +89.3 kg | +280 lb +127 kg | +378 lb +171.5 kg | +492 lb +223.2 kg |
Kettlebell Swing and Hip Thrust Exercises Used by This Calculator
This calculator uses a strict two-hand single-kettlebell swing and a raw barbell hip thrust. Use a strict chest- or eye-height two-hand kettlebell swing and a strict bench-supported barbell hip thrust under each tool’s load, setup, range, speed, and lockout rules. Do not substitute overhead swings, high pulls, cleans, snatches, deadlifts, squat swings, partial thrusts, Smith or machine thrusts, bounced reps, lumbar-extension finishes, or assisted reps.
Enter one kettlebell and use a ballistic hip hinge
Enter the weight of the one kettlebell held in both hands. Hinge from a controlled backswing and drive the bell to a repeatable chest- or eye-height float. Do not count overhead swings, squat swings, high pulls, cleans, snatches, deadlifts, arm raises, shortened backswings, rounded-back reps, or assistance.
Use a full-range bench-supported barbell hip thrust
Keep the upper back supported and both feet flat, lower the hips under control, and finish with full hip extension and the torso parallel to the floor. Enter total barbell weight. Do not use partial reps, a Smith machine, a hip-thrust machine, bands alone, a floor glute bridge, a dumbbell variation, or lumbar hyperextension in place of hip lockout.
Enter one recent Kettlebell Swing set and one recent Hip Thrust set
Enter one kettlebell’s weight for Kettlebell Swing and total barbell weight for Hip Thrust, plus strict reps for each. Use whole numbers from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Kettlebell Swing — View the individual Kettlebell Swing standards and next strength-level target.
- Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
- Kettlebell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Pull Through — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.