Landmine Rotation vs Pallof Press Strength Standards
Compare your landmine rotation and pallof press 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 the total loaded free-end landmine weight rotated through the controlled side-to-side arc and the selected cable resistance pressed from the approved anti-rotation stance. 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.
Landmine Rotation vs Pallof Press Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the landmine rotation and pallof press to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your landmine rotation and pallof press.
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 Landmine Rotation / Pallof Press, 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 Landmine Rotation vs Pallof Press Standards
How to read the table: The first number is Landmine Rotation; the second is Pallof Press. 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 | 31 / 17 lb 14.1 / 7.7 kg | 48 / 28 lb 21.8 / 12.7 kg | 70 / 42 lb 31.8 / 19.1 kg | 95 / 59 lb 43.1 / 26.8 kg |
| 130 lb 59 kg | 33 / 18 lb 15 / 8.2 kg | 50 / 30 lb 22.7 / 13.6 kg | 74 / 44 lb 33.6 / 20 kg | 100 / 62 lb 45.4 / 28.1 kg |
| 140 lb 63.5 kg | 34 / 19 lb 15.4 / 8.6 kg | 53 / 31 lb 24 / 14.1 kg | 78 / 47 lb 35.4 / 21.3 kg | 105 / 65 lb 47.6 / 29.5 kg |
| 150 lb 68 kg | 36 / 20 lb 16.3 / 9.1 kg | 56 / 32 lb 25.4 / 14.5 kg | 81 / 49 lb 36.7 / 22.2 kg | 110 / 68 lb 49.9 / 30.8 kg |
| 160 lb 72.6 kg | 37 / 21 lb 16.8 / 9.5 kg | 58 / 34 lb 26.3 / 15.4 kg | 85 / 51 lb 38.6 / 23.1 kg | 115 / 71 lb 52.2 / 32.2 kg |
| 170 lb 77.1 kg | 39 / 21 lb 17.7 / 9.5 kg | 60 / 35 lb 27.2 / 15.9 kg | 88 / 53 lb 39.9 / 24 kg | 120 / 74 lb 54.4 / 33.6 kg |
| 180 lb 81.6 kg | 41 / 22 lb 18.6 / 10 kg | 63 / 37 lb 28.6 / 16.8 kg | 92 / 55 lb 41.7 / 24.9 kg | 124 / 77 lb 56.2 / 34.9 kg |
| 190 lb 86.2 kg | 42 / 23 lb 19.1 / 10.4 kg | 65 / 38 lb 29.5 / 17.2 kg | 95 / 57 lb 43.1 / 25.9 kg | 129 / 80 lb 58.5 / 36.3 kg |
| 200 lb 90.7 kg | 43 / 24 lb 19.5 / 10.9 kg | 67 / 39 lb 30.4 / 17.7 kg | 98 / 59 lb 44.5 / 26.8 kg | 133 / 83 lb 60.3 / 37.6 kg |
| 210 lb 95.3 kg | 45 / 25 lb 20.4 / 11.3 kg | 69 / 41 lb 31.3 / 18.6 kg | 102 / 61 lb 46.3 / 27.7 kg | 138 / 86 lb 62.6 / 39 kg |
| 220 lb 99.8 kg | 46 / 25 lb 20.9 / 11.3 kg | 72 / 42 lb 32.7 / 19.1 kg | 105 / 63 lb 47.6 / 28.6 kg | 142 / 88 lb 64.4 / 39.9 kg |
| 230 lb 104.3 kg | 48 / 26 lb 21.8 / 11.8 kg | 74 / 43 lb 33.6 / 19.5 kg | 108 / 65 lb 49 / 29.5 kg | 147 / 91 lb 66.7 / 41.3 kg |
| 240 lb 108.9 kg | 49 / 27 lb 22.2 / 12.2 kg | 76 / 44 lb 34.5 / 20 kg | 111 / 67 lb 50.3 / 30.4 kg | 151 / 93 lb 68.5 / 42.2 kg |
| 250 lb 113.4 kg | 50 / 28 lb 22.7 / 12.7 kg | 78 / 46 lb 35.4 / 20.9 kg | 114 / 68 lb 51.7 / 30.8 kg | 155 / 96 lb 70.3 / 43.5 kg |
| 260 lb 117.9 kg | 52 / 28 lb 23.6 / 12.7 kg | 80 / 47 lb 36.3 / 21.3 kg | 117 / 70 lb 53.1 / 31.8 kg | 159 / 99 lb 72.1 / 44.9 kg |
| 270 lb 122.5 kg | 53 / 29 lb 24 / 13.2 kg | 82 / 48 lb 37.2 / 21.8 kg | 120 / 72 lb 54.4 / 32.7 kg | 163 / 101 lb 73.9 / 45.8 kg |
| 280 lb 127 kg | 54 / 30 lb 24.5 / 13.6 kg | 84 / 49 lb 38.1 / 22.2 kg | 123 / 74 lb 55.8 / 33.6 kg | 167 / 104 lb 75.7 / 47.2 kg |
| 290 lb 131.5 kg | 56 / 30 lb 25.4 / 13.6 kg | 86 / 50 lb 39 / 22.7 kg | 126 / 76 lb 57.2 / 34.5 kg | 171 / 106 lb 77.6 / 48.1 kg |
| 300 lb 136.1 kg | 57 / 31 lb 25.9 / 14.1 kg | 88 / 52 lb 39.9 / 23.6 kg | 129 / 77 lb 58.5 / 34.9 kg | 175 / 108 lb 79.4 / 49 kg |
Women’s Landmine Rotation vs Pallof Press Standards
How to read the table: The first number is Landmine Rotation; the second is Pallof Press. 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 | 18 / 9 lb 8.2 / 4.1 kg | 30 / 16 lb 13.6 / 7.3 kg | 46 / 25 lb 20.9 / 11.3 kg | 64 / 37 lb 29 / 16.8 kg |
| 110 lb 49.9 kg | 20 / 10 lb 9.1 / 4.5 kg | 32 / 17 lb 14.5 / 7.7 kg | 49 / 27 lb 22.2 / 12.2 kg | 68 / 39 lb 30.8 / 17.7 kg |
| 120 lb 54.4 kg | 21 / 10 lb 9.5 / 4.5 kg | 34 / 18 lb 15.4 / 8.2 kg | 52 / 28 lb 23.6 / 12.7 kg | 72 / 41 lb 32.7 / 18.6 kg |
| 130 lb 59 kg | 22 / 11 lb 10 / 5 kg | 35 / 19 lb 15.9 / 8.6 kg | 55 / 30 lb 24.9 / 13.6 kg | 76 / 44 lb 34.5 / 20 kg |
| 140 lb 63.5 kg | 23 / 11 lb 10.4 / 5 kg | 37 / 20 lb 16.8 / 9.1 kg | 57 / 32 lb 25.9 / 14.5 kg | 80 / 46 lb 36.3 / 20.9 kg |
| 150 lb 68 kg | 24 / 12 lb 10.9 / 5.4 kg | 39 / 21 lb 17.7 / 9.5 kg | 60 / 33 lb 27.2 / 15 kg | 84 / 48 lb 38.1 / 21.8 kg |
| 160 lb 72.6 kg | 25 / 13 lb 11.3 / 5.9 kg | 41 / 22 lb 18.6 / 10 kg | 63 / 34 lb 28.6 / 15.4 kg | 88 / 50 lb 39.9 / 22.7 kg |
| 170 lb 77.1 kg | 26 / 13 lb 11.8 / 5.9 kg | 42 / 23 lb 19.1 / 10.4 kg | 65 / 36 lb 29.5 / 16.3 kg | 91 / 52 lb 41.3 / 23.6 kg |
| 180 lb 81.6 kg | 27 / 14 lb 12.2 / 6.4 kg | 44 / 24 lb 20 / 10.9 kg | 68 / 37 lb 30.8 / 16.8 kg | 95 / 54 lb 43.1 / 24.5 kg |
| 190 lb 86.2 kg | 28 / 14 lb 12.7 / 6.4 kg | 46 / 25 lb 20.9 / 11.3 kg | 70 / 39 lb 31.8 / 17.7 kg | 98 / 56 lb 44.5 / 25.4 kg |
| 200 lb 90.7 kg | 29 / 15 lb 13.2 / 6.8 kg | 47 / 25 lb 21.3 / 11.3 kg | 73 / 40 lb 33.1 / 18.1 kg | 102 / 58 lb 46.3 / 26.3 kg |
| 210 lb 95.3 kg | 30 / 15 lb 13.6 / 6.8 kg | 49 / 26 lb 22.2 / 11.8 kg | 75 / 41 lb 34 / 18.6 kg | 105 / 60 lb 47.6 / 27.2 kg |
| 220 lb 99.8 kg | 31 / 15 lb 14.1 / 6.8 kg | 50 / 27 lb 22.7 / 12.2 kg | 77 / 43 lb 34.9 / 19.5 kg | 108 / 62 lb 49 / 28.1 kg |
| 230 lb 104.3 kg | 32 / 16 lb 14.5 / 7.3 kg | 52 / 28 lb 23.6 / 12.7 kg | 80 / 44 lb 36.3 / 20 kg | 112 / 64 lb 50.8 / 29 kg |
| 240 lb 108.9 kg | 33 / 16 lb 15 / 7.3 kg | 53 / 29 lb 24 / 13.2 kg | 82 / 45 lb 37.2 / 20.4 kg | 115 / 66 lb 52.2 / 29.9 kg |
How Your Landmine Rotation vs Pallof Press 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 landmine rotation strength level
The standards use the sex-specific thresholds from the individual Landmine Rotation 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 lift more without requiring strength to increase pound for pound.
3. Find the pallof press strength level
The standards use the sex-specific thresholds from the individual Pallof Press 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 lift more 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 landmine rotation | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the pallof press | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Landmine Rotation and Pallof Press 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 pallof press standard is higher; below zero means the landmine rotation 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.
16.3 → 30.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the pallof press standard minus the landmine rotation standard. A plus sign means the pallof press standard is higher. A minus sign means the landmine rotation standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −14 lb −6.4 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −36 lb −16.3 kg |
| 130 lb 59 kg | −15 lb −6.8 kg | −20 lb −9.1 kg | −30 lb −13.6 kg | −38 lb −17.3 kg |
| 140 lb 63.5 kg | −15 lb −6.8 kg | −22 lb −9.9 kg | −31 lb −14.1 kg | −40 lb −18.1 kg |
| 150 lb 68 kg | −16 lb −7.2 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −42 lb −19.1 kg |
| 160 lb 72.6 kg | −16 lb −7.3 kg | −24 lb −10.9 kg | −34 lb −15.5 kg | −44 lb −20 kg |
| 170 lb 77.1 kg | −18 lb −8.2 kg | −25 lb −11.3 kg | −35 lb −15.9 kg | −46 lb −20.8 kg |
| 180 lb 81.6 kg | −19 lb −8.6 kg | −26 lb −11.8 kg | −37 lb −16.8 kg | −47 lb −21.3 kg |
| 190 lb 86.2 kg | −19 lb −8.7 kg | −27 lb −12.3 kg | −38 lb −17.2 kg | −49 lb −22.2 kg |
| 200 lb 90.7 kg | −19 lb −8.6 kg | −28 lb −12.7 kg | −39 lb −17.7 kg | −50 lb −22.7 kg |
| 210 lb 95.3 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −41 lb −18.6 kg | −52 lb −23.6 kg |
| 220 lb 99.8 kg | −21 lb −9.6 kg | −30 lb −13.6 kg | −42 lb −19 kg | −54 lb −24.5 kg |
| 230 lb 104.3 kg | −22 lb −10 kg | −31 lb −14.1 kg | −43 lb −19.5 kg | −56 lb −25.4 kg |
| 240 lb 108.9 kg | −22 lb −10 kg | −32 lb −14.5 kg | −44 lb −19.9 kg | −58 lb −26.3 kg |
| 250 lb 113.4 kg | −22 lb −10 kg | −32 lb −14.5 kg | −46 lb −20.9 kg | −59 lb −26.8 kg |
| 260 lb 117.9 kg | −24 lb −10.9 kg | −33 lb −15 kg | −47 lb −21.3 kg | −60 lb −27.2 kg |
| 270 lb 122.5 kg | −24 lb −10.8 kg | −34 lb −15.4 kg | −48 lb −21.7 kg | −62 lb −28.1 kg |
| 280 lb 127 kg | −24 lb −10.9 kg | −35 lb −15.9 kg | −49 lb −22.2 kg | −63 lb −28.5 kg |
| 290 lb 131.5 kg | −26 lb −11.8 kg | −36 lb −16.3 kg | −50 lb −22.7 kg | −65 lb −29.5 kg |
| 300 lb 136.1 kg | −26 lb −11.8 kg | −36 lb −16.3 kg | −52 lb −23.6 kg | −67 lb −30.4 kg |
How Women’s Landmine Rotation and Pallof Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
12.2 → 22.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the pallof press standard minus the landmine rotation standard. A plus sign means the pallof press standard is higher. A minus sign means the landmine rotation standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −9 lb −4.1 kg | −14 lb −6.3 kg | −21 lb −9.6 kg | −27 lb −12.2 kg |
| 110 lb 49.9 kg | −10 lb −4.6 kg | −15 lb −6.8 kg | −22 lb −10 kg | −29 lb −13.1 kg |
| 120 lb 54.4 kg | −11 lb −5 kg | −16 lb −7.2 kg | −24 lb −10.9 kg | −31 lb −14.1 kg |
| 130 lb 59 kg | −11 lb −5 kg | −16 lb −7.3 kg | −25 lb −11.3 kg | −32 lb −14.5 kg |
| 140 lb 63.5 kg | −12 lb −5.4 kg | −17 lb −7.7 kg | −25 lb −11.4 kg | −34 lb −15.4 kg |
| 150 lb 68 kg | −12 lb −5.5 kg | −18 lb −8.2 kg | −27 lb −12.2 kg | −36 lb −16.3 kg |
| 160 lb 72.6 kg | −12 lb −5.4 kg | −19 lb −8.6 kg | −29 lb −13.2 kg | −38 lb −17.2 kg |
| 170 lb 77.1 kg | −13 lb −5.9 kg | −19 lb −8.7 kg | −29 lb −13.2 kg | −39 lb −17.7 kg |
| 180 lb 81.6 kg | −13 lb −5.8 kg | −20 lb −9.1 kg | −31 lb −14 kg | −41 lb −18.6 kg |
| 190 lb 86.2 kg | −14 lb −6.3 kg | −21 lb −9.6 kg | −31 lb −14.1 kg | −42 lb −19.1 kg |
| 200 lb 90.7 kg | −14 lb −6.4 kg | −22 lb −10 kg | −33 lb −15 kg | −44 lb −20 kg |
| 210 lb 95.3 kg | −15 lb −6.8 kg | −23 lb −10.4 kg | −34 lb −15.4 kg | −45 lb −20.4 kg |
| 220 lb 99.8 kg | −16 lb −7.3 kg | −23 lb −10.5 kg | −34 lb −15.4 kg | −46 lb −20.9 kg |
| 230 lb 104.3 kg | −16 lb −7.2 kg | −24 lb −10.9 kg | −36 lb −16.3 kg | −48 lb −21.8 kg |
| 240 lb 108.9 kg | −17 lb −7.7 kg | −24 lb −10.8 kg | −37 lb −16.8 kg | −49 lb −22.3 kg |
Landmine Rotation and Pallof Press Exercises Used by This Calculator
This calculator uses a strict landmine rotation test and a strict pallof press test. Use strict canonical Landmine Rotation and Pallof Press tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Landmine Rotation setup and load convention
the total loaded free-end landmine weight rotated through the controlled side-to-side arc controlled side-to-side landmine rotation reps guide the loaded free end through a controlled side-to-side rotational arc, reach the same end range under control, and return without throwing, yanking, dropping, or changing stance Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Use the canonical Pallof Press setup and load convention
the selected cable resistance pressed from the approved anti-rotation stance valid Pallof Press reps press the handle from the chest to full arm extension and return it under control while the hips, ribs, shoulders, and stance resist rotation Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Enter one recent Landmine Rotation result and one recent Pallof Press result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Landmine Rotation — View the individual Landmine Rotation standards and next strength-level target.
- Pallof Press — View the individual Pallof Press standards and next strength-level target.
- Cable Woodchopper — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Side Bend — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Seated Crunch — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- High Pulley Crunch — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.