Viking Press vs Barbell Hack Squat Strength Standards
Compare your viking press and barbell hack squat 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.
Use each exercise's canonical input: Weight used for Viking Press and Total barbell weight for Barbell Hack Squat. Use the entered weight for strict Viking Press and a free-weight barbell hack squat with the bar behind the legs, consistent depth, controlled descent, stable knees and torso, and full standing 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.
Viking Press vs Barbell Hack Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the viking press and barbell hack squat to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your viking press and barbell hack squat.
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 Viking Press / Barbell Hack Squat, 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 Viking Press vs Barbell Hack Squat Standards
How to read the table: The first number is Viking Press; the second is Barbell Hack Squat. 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 | 71 / 105 lb 32.2 / 47.6 kg | 93 / 147 lb 42.2 / 66.7 kg | 119 / 189 lb 54 / 85.7 kg | 152 / 231 lb 68.9 / 104.8 kg |
| 130 lb 59 kg | 75 / 111 lb 34 / 50.3 kg | 99 / 155 lb 44.9 / 70.3 kg | 126 / 200 lb 57.2 / 90.7 kg | 160 / 244 lb 72.6 / 110.7 kg |
| 140 lb 63.5 kg | 79 / 117 lb 35.8 / 53.1 kg | 104 / 163 lb 47.2 / 73.9 kg | 132 / 210 lb 59.9 / 95.3 kg | 168 / 256 lb 76.2 / 116.1 kg |
| 150 lb 68 kg | 83 / 122 lb 37.6 / 55.3 kg | 108 / 171 lb 49 / 77.6 kg | 138 / 220 lb 62.6 / 99.8 kg | 176 / 268 lb 79.8 / 121.6 kg |
| 160 lb 72.6 kg | 86 / 128 lb 39 / 58.1 kg | 113 / 178 lb 51.3 / 80.7 kg | 144 / 229 lb 65.3 / 103.9 kg | 184 / 280 lb 83.5 / 127 kg |
| 170 lb 77.1 kg | 90 / 133 lb 40.8 / 60.3 kg | 118 / 186 lb 53.5 / 84.4 kg | 150 / 239 lb 68 / 108.4 kg | 191 / 292 lb 86.6 / 132.4 kg |
| 180 lb 81.6 kg | 94 / 138 lb 42.6 / 62.6 kg | 123 / 193 lb 55.8 / 87.5 kg | 156 / 248 lb 70.8 / 112.5 kg | 199 / 303 lb 90.3 / 137.4 kg |
| 190 lb 86.2 kg | 97 / 143 lb 44 / 64.9 kg | 127 / 200 lb 57.6 / 90.7 kg | 162 / 257 lb 73.5 / 116.6 kg | 206 / 314 lb 93.4 / 142.4 kg |
| 200 lb 90.7 kg | 100 / 148 lb 45.4 / 67.1 kg | 131 / 207 lb 59.4 / 93.9 kg | 168 / 266 lb 76.2 / 120.7 kg | 213 / 325 lb 96.6 / 147.4 kg |
| 210 lb 95.3 kg | 104 / 153 lb 47.2 / 69.4 kg | 136 / 214 lb 61.7 / 97.1 kg | 173 / 275 lb 78.5 / 124.7 kg | 220 / 336 lb 99.8 / 152.4 kg |
| 220 lb 99.8 kg | 107 / 158 lb 48.5 / 71.7 kg | 140 / 221 lb 63.5 / 100.2 kg | 179 / 283 lb 81.2 / 128.4 kg | 227 / 346 lb 103 / 156.9 kg |
| 230 lb 104.3 kg | 110 / 162 lb 49.9 / 73.5 kg | 144 / 227 lb 65.3 / 103 kg | 184 / 292 lb 83.5 / 132.4 kg | 234 / 357 lb 106.1 / 161.9 kg |
| 240 lb 108.9 kg | 113 / 167 lb 51.3 / 75.7 kg | 148 / 234 lb 67.1 / 106.1 kg | 189 / 300 lb 85.7 / 136.1 kg | 241 / 367 lb 109.3 / 166.5 kg |
| 250 lb 113.4 kg | 116 / 172 lb 52.6 / 78 kg | 152 / 240 lb 68.9 / 108.9 kg | 195 / 309 lb 88.5 / 140.2 kg | 247 / 377 lb 112 / 171 kg |
| 260 lb 117.9 kg | 120 / 176 lb 54.4 / 79.8 kg | 157 / 247 lb 71.2 / 112 kg | 200 / 317 lb 90.7 / 143.8 kg | 254 / 387 lb 115.2 / 175.5 kg |
| 270 lb 122.5 kg | 123 / 181 lb 55.8 / 82.1 kg | 161 / 253 lb 73 / 114.8 kg | 205 / 325 lb 93 / 147.4 kg | 260 / 397 lb 117.9 / 180.1 kg |
| 280 lb 127 kg | 126 / 185 lb 57.2 / 83.9 kg | 164 / 259 lb 74.4 / 117.5 kg | 210 / 333 lb 95.3 / 151 kg | 267 / 407 lb 121.1 / 184.6 kg |
| 290 lb 131.5 kg | 129 / 190 lb 58.5 / 86.2 kg | 168 / 265 lb 76.2 / 120.2 kg | 215 / 341 lb 97.5 / 154.7 kg | 273 / 416 lb 123.8 / 188.7 kg |
| 300 lb 136.1 kg | 132 / 194 lb 59.9 / 88 kg | 172 / 271 lb 78 / 122.9 kg | 220 / 348 lb 99.8 / 157.9 kg | 279 / 426 lb 126.6 / 193.2 kg |
Women’s Viking Press vs Barbell Hack Squat Standards
How to read the table: The first number is Viking Press; the second is Barbell Hack Squat. 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 | 34 / 57 lb 15.4 / 25.9 kg | 48 / 86 lb 21.8 / 39 kg | 64 / 109 lb 29 / 49.4 kg | 85 / 132 lb 38.6 / 59.9 kg |
| 110 lb 49.9 kg | 37 / 61 lb 16.8 / 27.7 kg | 51 / 92 lb 23.1 / 41.7 kg | 68 / 116 lb 30.8 / 52.6 kg | 91 / 141 lb 41.3 / 64 kg |
| 120 lb 54.4 kg | 39 / 65 lb 17.7 / 29.5 kg | 54 / 97 lb 24.5 / 44 kg | 72 / 123 lb 32.7 / 55.8 kg | 97 / 149 lb 44 / 67.6 kg |
| 130 lb 59 kg | 41 / 68 lb 18.6 / 30.8 kg | 57 / 103 lb 25.9 / 46.7 kg | 76 / 130 lb 34.5 / 59 kg | 102 / 157 lb 46.3 / 71.2 kg |
| 140 lb 63.5 kg | 43 / 72 lb 19.5 / 32.7 kg | 60 / 108 lb 27.2 / 49 kg | 80 / 137 lb 36.3 / 62.1 kg | 107 / 165 lb 48.5 / 74.8 kg |
| 150 lb 68 kg | 45 / 75 lb 20.4 / 34 kg | 63 / 113 lb 28.6 / 51.3 kg | 84 / 143 lb 38.1 / 64.9 kg | 112 / 173 lb 50.8 / 78.5 kg |
| 160 lb 72.6 kg | 47 / 78 lb 21.3 / 35.4 kg | 66 / 118 lb 29.9 / 53.5 kg | 88 / 149 lb 39.9 / 67.6 kg | 117 / 181 lb 53.1 / 82.1 kg |
| 170 lb 77.1 kg | 49 / 82 lb 22.2 / 37.2 kg | 68 / 123 lb 30.8 / 55.8 kg | 91 / 155 lb 41.3 / 70.3 kg | 122 / 188 lb 55.3 / 85.3 kg |
| 180 lb 81.6 kg | 51 / 85 lb 23.1 / 38.6 kg | 71 / 128 lb 32.2 / 58.1 kg | 95 / 161 lb 43.1 / 73 kg | 126 / 195 lb 57.2 / 88.5 kg |
| 190 lb 86.2 kg | 53 / 88 lb 24 / 39.9 kg | 74 / 132 lb 33.6 / 59.9 kg | 98 / 167 lb 44.5 / 75.7 kg | 131 / 203 lb 59.4 / 92.1 kg |
| 200 lb 90.7 kg | 55 / 91 lb 24.9 / 41.3 kg | 76 / 137 lb 34.5 / 62.1 kg | 102 / 173 lb 46.3 / 78.5 kg | 136 / 210 lb 61.7 / 95.3 kg |
| 210 lb 95.3 kg | 56 / 94 lb 25.4 / 42.6 kg | 79 / 141 lb 35.8 / 64 kg | 105 / 179 lb 47.6 / 81.2 kg | 140 / 217 lb 63.5 / 98.4 kg |
| 220 lb 99.8 kg | 58 / 97 lb 26.3 / 44 kg | 81 / 146 lb 36.7 / 66.2 kg | 108 / 185 lb 49 / 83.9 kg | 145 / 223 lb 65.8 / 101.2 kg |
| 230 lb 104.3 kg | 60 / 100 lb 27.2 / 45.4 kg | 84 / 150 lb 38.1 / 68 kg | 112 / 190 lb 50.8 / 86.2 kg | 149 / 230 lb 67.6 / 104.3 kg |
| 240 lb 108.9 kg | 62 / 103 lb 28.1 / 46.7 kg | 86 / 155 lb 39 / 70.3 kg | 115 / 196 lb 52.2 / 88.9 kg | 153 / 237 lb 69.4 / 107.5 kg |
How Your Viking Press vs Barbell Hack Squat 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 viking press strength level
The standards use the sex-specific thresholds from the individual Viking 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.
3. Find the barbell hack squat strength level
The barbell hack squat standards use the sex-specific standards from the individual Barbell Hack Squat 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 squat 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 viking press | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the barbell hack squat | Adjust barbell hack squat 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 Viking Press and Barbell Hack Squat 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 hack squat standard is higher; below zero means the viking press 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.
35.9 → 66.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the viking press standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the viking press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +34 lb +15.4 kg | +54 lb +24.5 kg | +70 lb +31.7 kg | +79 lb +35.9 kg |
| 130 lb 59 kg | +36 lb +16.3 kg | +56 lb +25.4 kg | +74 lb +33.5 kg | +84 lb +38.1 kg |
| 140 lb 63.5 kg | +38 lb +17.3 kg | +59 lb +26.7 kg | +78 lb +35.4 kg | +88 lb +39.9 kg |
| 150 lb 68 kg | +39 lb +17.7 kg | +63 lb +28.6 kg | +82 lb +37.2 kg | +92 lb +41.8 kg |
| 160 lb 72.6 kg | +42 lb +19.1 kg | +65 lb +29.4 kg | +85 lb +38.6 kg | +96 lb +43.5 kg |
| 170 lb 77.1 kg | +43 lb +19.5 kg | +68 lb +30.9 kg | +89 lb +40.4 kg | +101 lb +45.8 kg |
| 180 lb 81.6 kg | +44 lb +20 kg | +70 lb +31.7 kg | +92 lb +41.7 kg | +104 lb +47.1 kg |
| 190 lb 86.2 kg | +46 lb +20.9 kg | +73 lb +33.1 kg | +95 lb +43.1 kg | +108 lb +49 kg |
| 200 lb 90.7 kg | +48 lb +21.7 kg | +76 lb +34.5 kg | +98 lb +44.5 kg | +112 lb +50.8 kg |
| 210 lb 95.3 kg | +49 lb +22.2 kg | +78 lb +35.4 kg | +102 lb +46.2 kg | +116 lb +52.6 kg |
| 220 lb 99.8 kg | +51 lb +23.2 kg | +81 lb +36.7 kg | +104 lb +47.2 kg | +119 lb +53.9 kg |
| 230 lb 104.3 kg | +52 lb +23.6 kg | +83 lb +37.7 kg | +108 lb +48.9 kg | +123 lb +55.8 kg |
| 240 lb 108.9 kg | +54 lb +24.4 kg | +86 lb +39 kg | +111 lb +50.4 kg | +126 lb +57.2 kg |
| 250 lb 113.4 kg | +56 lb +25.4 kg | +88 lb +40 kg | +114 lb +51.7 kg | +130 lb +59 kg |
| 260 lb 117.9 kg | +56 lb +25.4 kg | +90 lb +40.8 kg | +117 lb +53.1 kg | +133 lb +60.3 kg |
| 270 lb 122.5 kg | +58 lb +26.3 kg | +92 lb +41.8 kg | +120 lb +54.4 kg | +137 lb +62.2 kg |
| 280 lb 127 kg | +59 lb +26.7 kg | +95 lb +43.1 kg | +123 lb +55.7 kg | +140 lb +63.5 kg |
| 290 lb 131.5 kg | +61 lb +27.7 kg | +97 lb +44 kg | +126 lb +57.2 kg | +143 lb +64.9 kg |
| 300 lb 136.1 kg | +62 lb +28.1 kg | +99 lb +44.9 kg | +128 lb +58.1 kg | +147 lb +66.6 kg |
How Women’s Viking Press and Barbell Hack 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.
21.3 → 38.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the viking press standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the viking press standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +23 lb +10.5 kg | +38 lb +17.2 kg | +45 lb +20.4 kg | +47 lb +21.3 kg |
| 110 lb 49.9 kg | +24 lb +10.9 kg | +41 lb +18.6 kg | +48 lb +21.8 kg | +50 lb +22.7 kg |
| 120 lb 54.4 kg | +26 lb +11.8 kg | +43 lb +19.5 kg | +51 lb +23.1 kg | +52 lb +23.6 kg |
| 130 lb 59 kg | +27 lb +12.2 kg | +46 lb +20.8 kg | +54 lb +24.5 kg | +55 lb +24.9 kg |
| 140 lb 63.5 kg | +29 lb +13.2 kg | +48 lb +21.8 kg | +57 lb +25.8 kg | +58 lb +26.3 kg |
| 150 lb 68 kg | +30 lb +13.6 kg | +50 lb +22.7 kg | +59 lb +26.8 kg | +61 lb +27.7 kg |
| 160 lb 72.6 kg | +31 lb +14.1 kg | +52 lb +23.6 kg | +61 lb +27.7 kg | +64 lb +29 kg |
| 170 lb 77.1 kg | +33 lb +15 kg | +55 lb +25 kg | +64 lb +29 kg | +66 lb +30 kg |
| 180 lb 81.6 kg | +34 lb +15.5 kg | +57 lb +25.9 kg | +66 lb +29.9 kg | +69 lb +31.3 kg |
| 190 lb 86.2 kg | +35 lb +15.9 kg | +58 lb +26.3 kg | +69 lb +31.2 kg | +72 lb +32.7 kg |
| 200 lb 90.7 kg | +36 lb +16.4 kg | +61 lb +27.6 kg | +71 lb +32.2 kg | +74 lb +33.6 kg |
| 210 lb 95.3 kg | +38 lb +17.2 kg | +62 lb +28.2 kg | +74 lb +33.6 kg | +77 lb +34.9 kg |
| 220 lb 99.8 kg | +39 lb +17.7 kg | +65 lb +29.5 kg | +77 lb +34.9 kg | +78 lb +35.4 kg |
| 230 lb 104.3 kg | +40 lb +18.2 kg | +66 lb +29.9 kg | +78 lb +35.4 kg | +81 lb +36.7 kg |
| 240 lb 108.9 kg | +41 lb +18.6 kg | +69 lb +31.3 kg | +81 lb +36.7 kg | +84 lb +38.1 kg |
Viking Press and Barbell Hack Squat Exercises Used by This Calculator
This calculator uses a strict viking press test and a free-weight barbell hack squat. Use strict canonical Viking Press and Barbell Hack Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Viking Press setup and load convention
the entered weight for strict Viking Press valid Viking Press reps Drive or press the handles to full overhead lockout through the apparatus path, then return under control. A valid finish requires controlled lockout and no machine bounce, spotter help, or shortened range Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Keep the bar behind the legs for a strict barbell hack squat
Keep the bar behind the legs throughout, descend under control to a consistent depth, and stand to full lockout with stable knees and torso. Do not enter a machine or Smith hack squat, partial rep, bounced rep, assisted setup, or hinge-dominant deadlift substitution.
Enter one recent Viking Press result and one recent Barbell Hack Squat result
Use each exercise’s canonical input: Weight used for Viking Press and Total barbell weight for Barbell Hack Squat.
Related Tools
- Viking Press — View the individual Viking Press standards and next strength-level target.
- Barbell Hack Squat — View the individual Barbell Hack Squat standards and next strength-level target.
- Log Push Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Axle Push Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Shoulder Press — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Push Jerk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.