Kettlebell Swing vs Barbell Deadlift Strength Standards
Compare your kettlebell swing and barbell 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a single-kettlebell swing from a controlled backswing to a repeatable chest- or eye-height float using hip extension and a conventional deadlift from the floor to full lockout. 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 Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the kettlebell swing and barbell 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 swing and barbell 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 Swing / Barbell 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 Swing vs Barbell Deadlift Standards
How to read the table: The first number is Kettlebell Swing; the second is Barbell 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 | 28 / 252 lb 12.7 / 114.3 kg | 45 / 322 lb 20.4 / 146.1 kg | 67 / 371 lb 30.4 / 168.3 kg | 92 / 420 lb 41.7 / 190.5 kg |
| 130 lb 59 kg | 30 / 266 lb 13.6 / 120.7 kg | 47 / 339 lb 21.3 / 153.8 kg | 71 / 391 lb 32.2 / 177.4 kg | 97 / 443 lb 44 / 200.9 kg |
| 140 lb 63.5 kg | 31 / 279 lb 14.1 / 126.6 kg | 50 / 357 lb 22.7 / 161.9 kg | 74 / 411 lb 33.6 / 186.4 kg | 102 / 465 lb 46.3 / 210.9 kg |
| 150 lb 68 kg | 32 / 292 lb 14.5 / 132.4 kg | 52 / 373 lb 23.6 / 169.2 kg | 78 / 431 lb 35.4 / 195.5 kg | 107 / 487 lb 48.5 / 220.9 kg |
| 160 lb 72.6 kg | 34 / 305 lb 15.4 / 138.3 kg | 54 / 390 lb 24.5 / 176.9 kg | 81 / 449 lb 36.7 / 203.7 kg | 111 / 508 lb 50.3 / 230.4 kg |
| 170 lb 77.1 kg | 35 / 318 lb 15.9 / 144.2 kg | 57 / 406 lb 25.9 / 184.2 kg | 84 / 468 lb 38.1 / 212.3 kg | 116 / 529 lb 52.6 / 240 kg |
| 180 lb 81.6 kg | 37 / 330 lb 16.8 / 149.7 kg | 59 / 422 lb 26.8 / 191.4 kg | 88 / 486 lb 39.9 / 220.4 kg | 121 / 550 lb 54.9 / 249.5 kg |
| 190 lb 86.2 kg | 38 / 342 lb 17.2 / 155.1 kg | 61 / 437 lb 27.7 / 198.2 kg | 91 / 504 lb 41.3 / 228.6 kg | 125 / 570 lb 56.7 / 258.5 kg |
| 200 lb 90.7 kg | 39 / 354 lb 17.7 / 160.6 kg | 63 / 452 lb 28.6 / 205 kg | 94 / 522 lb 42.6 / 236.8 kg | 129 / 590 lb 58.5 / 267.6 kg |
| 210 lb 95.3 kg | 41 / 366 lb 18.6 / 166 kg | 65 / 467 lb 29.5 / 211.8 kg | 97 / 539 lb 44 / 244.5 kg | 134 / 609 lb 60.8 / 276.2 kg |
| 220 lb 99.8 kg | 42 / 377 lb 19.1 / 171 kg | 67 / 482 lb 30.4 / 218.6 kg | 100 / 556 lb 45.4 / 252.2 kg | 138 / 629 lb 62.6 / 285.3 kg |
| 230 lb 104.3 kg | 43 / 388 lb 19.5 / 176 kg | 69 / 496 lb 31.3 / 225 kg | 103 / 572 lb 46.7 / 259.5 kg | 142 / 647 lb 64.4 / 293.5 kg |
| 240 lb 108.9 kg | 44 / 400 lb 20 / 181.4 kg | 71 / 511 lb 32.2 / 231.8 kg | 106 / 589 lb 48.1 / 267.2 kg | 146 / 666 lb 66.2 / 302.1 kg |
| 250 lb 113.4 kg | 46 / 411 lb 20.9 / 186.4 kg | 73 / 525 lb 33.1 / 238.1 kg | 109 / 605 lb 49.4 / 274.4 kg | 150 / 684 lb 68 / 310.3 kg |
| 260 lb 117.9 kg | 47 / 422 lb 21.3 / 191.4 kg | 75 / 539 lb 34 / 244.5 kg | 112 / 621 lb 50.8 / 281.7 kg | 154 / 703 lb 69.9 / 318.9 kg |
| 270 lb 122.5 kg | 48 / 432 lb 21.8 / 196 kg | 77 / 552 lb 34.9 / 250.4 kg | 115 / 637 lb 52.2 / 288.9 kg | 158 / 720 lb 71.7 / 326.6 kg |
| 280 lb 127 kg | 49 / 443 lb 22.2 / 200.9 kg | 79 / 566 lb 35.8 / 256.7 kg | 118 / 653 lb 53.5 / 296.2 kg | 162 / 738 lb 73.5 / 334.8 kg |
| 290 lb 131.5 kg | 50 / 453 lb 22.7 / 205.5 kg | 81 / 579 lb 36.7 / 262.6 kg | 121 / 668 lb 54.9 / 303 kg | 166 / 756 lb 75.3 / 342.9 kg |
| 300 lb 136.1 kg | 52 / 464 lb 23.6 / 210.5 kg | 83 / 593 lb 37.6 / 269 kg | 123 / 683 lb 55.8 / 309.8 kg | 169 / 773 lb 76.7 / 350.6 kg |
Women’s Kettlebell Swing vs Barbell Deadlift Standards
How to read the table: The first number is Kettlebell Swing; the second is Barbell 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 | 16 / 149 lb 7.3 / 67.6 kg | 27 / 201 lb 12.2 / 91.2 kg | 40 / 240 lb 18.1 / 108.9 kg | 57 / 275 lb 25.9 / 124.7 kg |
| 110 lb 49.9 kg | 17 / 159 lb 7.7 / 72.1 kg | 28 / 214 lb 12.7 / 97.1 kg | 43 / 256 lb 19.5 / 116.1 kg | 61 / 293 lb 27.7 / 132.9 kg |
| 120 lb 54.4 kg | 18 / 168 lb 8.2 / 76.2 kg | 30 / 227 lb 13.6 / 103 kg | 46 / 271 lb 20.9 / 122.9 kg | 65 / 310 lb 29.5 / 140.6 kg |
| 130 lb 59 kg | 19 / 177 lb 8.6 / 80.3 kg | 32 / 239 lb 14.5 / 108.4 kg | 48 / 286 lb 21.8 / 129.7 kg | 68 / 327 lb 30.8 / 148.3 kg |
| 140 lb 63.5 kg | 20 / 186 lb 9.1 / 84.4 kg | 33 / 251 lb 15 / 113.9 kg | 51 / 301 lb 23.1 / 136.5 kg | 72 / 344 lb 32.7 / 156 kg |
| 150 lb 68 kg | 21 / 195 lb 9.5 / 88.5 kg | 35 / 263 lb 15.9 / 119.3 kg | 53 / 315 lb 24 / 142.9 kg | 75 / 360 lb 34 / 163.3 kg |
| 160 lb 72.6 kg | 22 / 204 lb 10 / 92.5 kg | 37 / 275 lb 16.8 / 124.7 kg | 55 / 329 lb 24.9 / 149.2 kg | 78 / 376 lb 35.4 / 170.6 kg |
| 170 lb 77.1 kg | 23 / 212 lb 10.4 / 96.2 kg | 38 / 286 lb 17.2 / 129.7 kg | 58 / 342 lb 26.3 / 155.1 kg | 82 / 391 lb 37.2 / 177.4 kg |
| 180 lb 81.6 kg | 24 / 220 lb 10.9 / 99.8 kg | 40 / 297 lb 18.1 / 134.7 kg | 60 / 356 lb 27.2 / 161.5 kg | 85 / 407 lb 38.6 / 184.6 kg |
| 190 lb 86.2 kg | 25 / 228 lb 11.3 / 103.4 kg | 41 / 308 lb 18.6 / 139.7 kg | 62 / 369 lb 28.1 / 167.4 kg | 88 / 421 lb 39.9 / 191 kg |
| 200 lb 90.7 kg | 25 / 236 lb 11.3 / 107 kg | 42 / 319 lb 19.1 / 144.7 kg | 64 / 382 lb 29 / 173.3 kg | 91 / 436 lb 41.3 / 197.8 kg |
| 210 lb 95.3 kg | 26 / 244 lb 11.8 / 110.7 kg | 44 / 329 lb 20 / 149.2 kg | 66 / 394 lb 29.9 / 178.7 kg | 94 / 451 lb 42.6 / 204.6 kg |
| 220 lb 99.8 kg | 27 / 252 lb 12.2 / 114.3 kg | 45 / 340 lb 20.4 / 154.2 kg | 68 / 407 lb 30.8 / 184.6 kg | 97 / 465 lb 44 / 210.9 kg |
| 230 lb 104.3 kg | 28 / 259 lb 12.7 / 117.5 kg | 47 / 350 lb 21.3 / 158.8 kg | 70 / 419 lb 31.8 / 190.1 kg | 100 / 479 lb 45.4 / 217.3 kg |
| 240 lb 108.9 kg | 29 / 267 lb 13.2 / 121.1 kg | 48 / 360 lb 21.8 / 163.3 kg | 73 / 431 lb 33.1 / 195.5 kg | 103 / 492 lb 46.7 / 223.2 kg |
How Your Kettlebell Swing vs Barbell 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 swing strength level
The standards use the sex-specific single-kettlebell thresholds from the individual 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 larger lifters are expected to swing more without pound-for-pound scaling.
3. Find the barbell deadlift strength level
The deadlift data uses lifters ages 18–39. 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 | Use single-kettlebell estimated max and adjust targets with the two-thirds rule. |
| Rate the barbell deadlift | Adjust barbell 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 Swing and Barbell 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 barbell deadlift 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.
148.8 → 273.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the kettlebell swing standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the kettlebell swing standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +224 lb +101.6 kg | +277 lb +125.7 kg | +304 lb +137.9 kg | +328 lb +148.8 kg |
| 130 lb 59 kg | +236 lb +107.1 kg | +292 lb +132.5 kg | +320 lb +145.2 kg | +346 lb +156.9 kg |
| 140 lb 63.5 kg | +248 lb +112.5 kg | +307 lb +139.2 kg | +337 lb +152.8 kg | +363 lb +164.6 kg |
| 150 lb 68 kg | +260 lb +117.9 kg | +321 lb +145.6 kg | +353 lb +160.1 kg | +380 lb +172.4 kg |
| 160 lb 72.6 kg | +271 lb +122.9 kg | +336 lb +152.4 kg | +368 lb +167 kg | +397 lb +180.1 kg |
| 170 lb 77.1 kg | +283 lb +128.3 kg | +349 lb +158.3 kg | +384 lb +174.2 kg | +413 lb +187.4 kg |
| 180 lb 81.6 kg | +293 lb +132.9 kg | +363 lb +164.6 kg | +398 lb +180.5 kg | +429 lb +194.6 kg |
| 190 lb 86.2 kg | +304 lb +137.9 kg | +376 lb +170.5 kg | +413 lb +187.3 kg | +445 lb +201.8 kg |
| 200 lb 90.7 kg | +315 lb +142.9 kg | +389 lb +176.4 kg | +428 lb +194.2 kg | +461 lb +209.1 kg |
| 210 lb 95.3 kg | +325 lb +147.4 kg | +402 lb +182.3 kg | +442 lb +200.5 kg | +475 lb +215.4 kg |
| 220 lb 99.8 kg | +335 lb +151.9 kg | +415 lb +188.2 kg | +456 lb +206.8 kg | +491 lb +222.7 kg |
| 230 lb 104.3 kg | +345 lb +156.5 kg | +427 lb +193.7 kg | +469 lb +212.8 kg | +505 lb +229.1 kg |
| 240 lb 108.9 kg | +356 lb +161.4 kg | +440 lb +199.6 kg | +483 lb +219.1 kg | +520 lb +235.9 kg |
| 250 lb 113.4 kg | +365 lb +165.5 kg | +452 lb +205 kg | +496 lb +225 kg | +534 lb +242.3 kg |
| 260 lb 117.9 kg | +375 lb +170.1 kg | +464 lb +210.5 kg | +509 lb +230.9 kg | +549 lb +249 kg |
| 270 lb 122.5 kg | +384 lb +174.2 kg | +475 lb +215.5 kg | +522 lb +236.7 kg | +562 lb +254.9 kg |
| 280 lb 127 kg | +394 lb +178.7 kg | +487 lb +220.9 kg | +535 lb +242.7 kg | +576 lb +261.3 kg |
| 290 lb 131.5 kg | +403 lb +182.8 kg | +498 lb +225.9 kg | +547 lb +248.1 kg | +590 lb +267.6 kg |
| 300 lb 136.1 kg | +412 lb +186.9 kg | +510 lb +231.4 kg | +560 lb +254 kg | +604 lb +273.9 kg |
How Women’s Kettlebell Swing and Barbell 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.
98.8 → 176.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the kettlebell swing standard. A plus sign means the barbell deadlift standard is higher. A minus sign means the kettlebell swing standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +133 lb +60.3 kg | +174 lb +79 kg | +200 lb +90.8 kg | +218 lb +98.8 kg |
| 110 lb 49.9 kg | +142 lb +64.4 kg | +186 lb +84.4 kg | +213 lb +96.6 kg | +232 lb +105.2 kg |
| 120 lb 54.4 kg | +150 lb +68 kg | +197 lb +89.4 kg | +225 lb +102 kg | +245 lb +111.1 kg |
| 130 lb 59 kg | +158 lb +71.7 kg | +207 lb +93.9 kg | +238 lb +107.9 kg | +259 lb +117.5 kg |
| 140 lb 63.5 kg | +166 lb +75.3 kg | +218 lb +98.9 kg | +250 lb +113.4 kg | +272 lb +123.3 kg |
| 150 lb 68 kg | +174 lb +79 kg | +228 lb +103.4 kg | +262 lb +118.9 kg | +285 lb +129.3 kg |
| 160 lb 72.6 kg | +182 lb +82.5 kg | +238 lb +107.9 kg | +274 lb +124.3 kg | +298 lb +135.2 kg |
| 170 lb 77.1 kg | +189 lb +85.8 kg | +248 lb +112.5 kg | +284 lb +128.8 kg | +309 lb +140.2 kg |
| 180 lb 81.6 kg | +196 lb +88.9 kg | +257 lb +116.6 kg | +296 lb +134.3 kg | +322 lb +146 kg |
| 190 lb 86.2 kg | +203 lb +92.1 kg | +267 lb +121.1 kg | +307 lb +139.3 kg | +333 lb +151.1 kg |
| 200 lb 90.7 kg | +211 lb +95.7 kg | +277 lb +125.6 kg | +318 lb +144.3 kg | +345 lb +156.5 kg |
| 210 lb 95.3 kg | +218 lb +98.9 kg | +285 lb +129.2 kg | +328 lb +148.8 kg | +357 lb +162 kg |
| 220 lb 99.8 kg | +225 lb +102.1 kg | +295 lb +133.8 kg | +339 lb +153.8 kg | +368 lb +166.9 kg |
| 230 lb 104.3 kg | +231 lb +104.8 kg | +303 lb +137.5 kg | +349 lb +158.3 kg | +379 lb +171.9 kg |
| 240 lb 108.9 kg | +238 lb +107.9 kg | +312 lb +141.5 kg | +358 lb +162.4 kg | +389 lb +176.5 kg |
Kettlebell Swing and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a strict single-kettlebell swing and a conventional barbell deadlift. Use strict canonical Kettlebell Swing and Barbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter the weight of one kettlebell
Use a controlled backswing and explosive hip hinge to a repeatable chest- or eye-height float. Do not enter double-kettlebell load, squats, arm raises, high pulls, snatches, rounded, partial, momentum-shortcut, or assisted reps.
Use a conventional barbell deadlift from the floor
Start every rep with the bar motionless on the floor and finish standing with the hips and knees straight. Do not bounce the bar, use touch-and-go reps, hitch it up the thighs, or enter a rack pull, block pull, trap-bar deadlift, Romanian deadlift, machine variation, or equipped result.
Enter one recent Kettlebell Swing result and one recent Barbell Deadlift result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Kettlebell Swing — View the individual Kettlebell Swing standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift 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.
- Dumbbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.