Kettlebell Deadlift vs Goblet Squat Strength Standards
Compare your kettlebell deadlift and goblet 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.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict, repeatable kettlebell deadlift set that follows the canonical setup, range, and lockout rules and a goblet squat with one dumbbell or kettlebell held at chest height, hip crease below the knee, upright controlled torso, and full hip and knee 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 Deadlift vs Goblet Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the kettlebell deadlift and goblet 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 kettlebell deadlift and goblet 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 Kettlebell Deadlift / Goblet 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 Kettlebell Deadlift vs Goblet Squat Standards
How to read the table: The first number is Kettlebell Deadlift; the second is Goblet 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 | 63 / 56 lb 28.6 / 25.4 kg | 91 / 80 lb 41.3 / 36.3 kg | 126 / 112 lb 57.2 / 50.8 kg | 160 / 147 lb 72.6 / 66.7 kg |
| 130 lb 59 kg | 67 / 59 lb 30.4 / 26.8 kg | 96 / 84 lb 43.5 / 38.1 kg | 133 / 118 lb 60.3 / 53.5 kg | 169 / 155 lb 76.7 / 70.3 kg |
| 140 lb 63.5 kg | 70 / 62 lb 31.8 / 28.1 kg | 101 / 88 lb 45.8 / 39.9 kg | 140 / 124 lb 63.5 / 56.2 kg | 178 / 163 lb 80.7 / 73.9 kg |
| 150 lb 68 kg | 73 / 65 lb 33.1 / 29.5 kg | 106 / 92 lb 48.1 / 41.7 kg | 146 / 130 lb 66.2 / 59 kg | 186 / 171 lb 84.4 / 77.6 kg |
| 160 lb 72.6 kg | 77 / 68 lb 34.9 / 30.8 kg | 111 / 96 lb 50.3 / 43.5 kg | 152 / 136 lb 68.9 / 61.7 kg | 194 / 178 lb 88 / 80.7 kg |
| 170 lb 77.1 kg | 80 / 71 lb 36.3 / 32.2 kg | 115 / 100 lb 52.2 / 45.4 kg | 159 / 141 lb 72.1 / 64 kg | 202 / 186 lb 91.6 / 84.4 kg |
| 180 lb 81.6 kg | 83 / 73 lb 37.6 / 33.1 kg | 120 / 104 lb 54.4 / 47.2 kg | 165 / 147 lb 74.8 / 66.7 kg | 210 / 193 lb 95.3 / 87.5 kg |
| 190 lb 86.2 kg | 86 / 76 lb 39 / 34.5 kg | 124 / 108 lb 56.2 / 49 kg | 171 / 152 lb 77.6 / 68.9 kg | 218 / 200 lb 98.9 / 90.7 kg |
| 200 lb 90.7 kg | 89 / 79 lb 40.4 / 35.8 kg | 128 / 112 lb 58.1 / 50.8 kg | 177 / 157 lb 80.3 / 71.2 kg | 226 / 207 lb 102.5 / 93.9 kg |
| 210 lb 95.3 kg | 92 / 81 lb 41.7 / 36.7 kg | 133 / 115 lb 60.3 / 52.2 kg | 183 / 162 lb 83 / 73.5 kg | 233 / 214 lb 105.7 / 97.1 kg |
| 220 lb 99.8 kg | 95 / 84 lb 43.1 / 38.1 kg | 137 / 119 lb 62.1 / 54 kg | 189 / 168 lb 85.7 / 76.2 kg | 240 / 221 lb 108.9 / 100.2 kg |
| 230 lb 104.3 kg | 98 / 86 lb 44.5 / 39 kg | 141 / 123 lb 64 / 55.8 kg | 194 / 173 lb 88 / 78.5 kg | 248 / 227 lb 112.5 / 103 kg |
| 240 lb 108.9 kg | 100 / 89 lb 45.4 / 40.4 kg | 145 / 126 lb 65.8 / 57.2 kg | 200 / 178 lb 90.7 / 80.7 kg | 255 / 234 lb 115.7 / 106.1 kg |
| 250 lb 113.4 kg | 103 / 91 lb 46.7 / 41.3 kg | 149 / 130 lb 67.6 / 59 kg | 205 / 183 lb 93 / 83 kg | 262 / 240 lb 118.8 / 108.9 kg |
| 260 lb 117.9 kg | 106 / 94 lb 48.1 / 42.6 kg | 153 / 133 lb 69.4 / 60.3 kg | 211 / 187 lb 95.7 / 84.8 kg | 269 / 247 lb 122 / 112 kg |
| 270 lb 122.5 kg | 109 / 96 lb 49.4 / 43.5 kg | 157 / 137 lb 71.2 / 62.1 kg | 216 / 192 lb 98 / 87.1 kg | 276 / 253 lb 125.2 / 114.8 kg |
| 280 lb 127 kg | 111 / 98 lb 50.3 / 44.5 kg | 161 / 140 lb 73 / 63.5 kg | 221 / 197 lb 100.2 / 89.4 kg | 282 / 259 lb 127.9 / 117.5 kg |
| 290 lb 131.5 kg | 114 / 101 lb 51.7 / 45.8 kg | 164 / 143 lb 74.4 / 64.9 kg | 227 / 201 lb 103 / 91.2 kg | 289 / 265 lb 131.1 / 120.2 kg |
| 300 lb 136.1 kg | 117 / 103 lb 53.1 / 46.7 kg | 168 / 146 lb 76.2 / 66.2 kg | 232 / 206 lb 105.2 / 93.4 kg | 296 / 271 lb 134.3 / 122.9 kg |
Women’s Kettlebell Deadlift vs Goblet Squat Standards
How to read the table: The first number is Kettlebell Deadlift; the second is Goblet 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 | 37 / 40 lb 16.8 / 18.1 kg | 55 / 60 lb 24.9 / 27.2 kg | 78 / 82 lb 35.4 / 37.2 kg | 101 / 105 lb 45.8 / 47.6 kg |
| 110 lb 49.9 kg | 39 / 43 lb 17.7 / 19.5 kg | 59 / 63 lb 26.8 / 28.6 kg | 83 / 88 lb 37.6 / 39.9 kg | 107 / 112 lb 48.5 / 50.8 kg |
| 120 lb 54.4 kg | 41 / 46 lb 18.6 / 20.9 kg | 62 / 67 lb 28.1 / 30.4 kg | 88 / 93 lb 39.9 / 42.2 kg | 114 / 119 lb 51.7 / 54 kg |
| 130 lb 59 kg | 44 / 48 lb 20 / 21.8 kg | 65 / 71 lb 29.5 / 32.2 kg | 93 / 98 lb 42.2 / 44.5 kg | 120 / 125 lb 54.4 / 56.7 kg |
| 140 lb 63.5 kg | 46 / 51 lb 20.9 / 23.1 kg | 69 / 74 lb 31.3 / 33.6 kg | 97 / 103 lb 44 / 46.7 kg | 126 / 132 lb 57.2 / 59.9 kg |
| 150 lb 68 kg | 48 / 53 lb 21.8 / 24 kg | 72 / 78 lb 32.7 / 35.4 kg | 102 / 108 lb 46.3 / 49 kg | 132 / 138 lb 59.9 / 62.6 kg |
| 160 lb 72.6 kg | 50 / 55 lb 22.7 / 24.9 kg | 75 / 81 lb 34 / 36.7 kg | 106 / 113 lb 48.1 / 51.3 kg | 138 / 144 lb 62.6 / 65.3 kg |
| 170 lb 77.1 kg | 52 / 58 lb 23.6 / 26.3 kg | 78 / 85 lb 35.4 / 38.6 kg | 111 / 117 lb 50.3 / 53.1 kg | 143 / 150 lb 64.9 / 68 kg |
| 180 lb 81.6 kg | 54 / 60 lb 24.5 / 27.2 kg | 81 / 88 lb 36.7 / 39.9 kg | 115 / 122 lb 52.2 / 55.3 kg | 149 / 156 lb 67.6 / 70.8 kg |
| 190 lb 86.2 kg | 56 / 62 lb 25.4 / 28.1 kg | 84 / 91 lb 38.1 / 41.3 kg | 119 / 126 lb 54 / 57.2 kg | 155 / 162 lb 70.3 / 73.5 kg |
| 200 lb 90.7 kg | 58 / 64 lb 26.3 / 29 kg | 87 / 94 lb 39.5 / 42.6 kg | 124 / 131 lb 56.2 / 59.4 kg | 160 / 167 lb 72.6 / 75.7 kg |
| 210 lb 95.3 kg | 60 / 66 lb 27.2 / 29.9 kg | 90 / 98 lb 40.8 / 44.5 kg | 128 / 135 lb 58.1 / 61.2 kg | 165 / 173 lb 74.8 / 78.5 kg |
| 220 lb 99.8 kg | 62 / 68 lb 28.1 / 30.8 kg | 93 / 101 lb 42.2 / 45.8 kg | 132 / 139 lb 59.9 / 63 kg | 170 / 178 lb 77.1 / 80.7 kg |
| 230 lb 104.3 kg | 64 / 70 lb 29 / 31.8 kg | 96 / 104 lb 43.5 / 47.2 kg | 136 / 144 lb 61.7 / 65.3 kg | 176 / 184 lb 79.8 / 83.5 kg |
| 240 lb 108.9 kg | 66 / 73 lb 29.9 / 33.1 kg | 98 / 107 lb 44.5 / 48.5 kg | 140 / 148 lb 63.5 / 67.1 kg | 181 / 189 lb 82.1 / 85.7 kg |
How Your Kettlebell Deadlift vs Goblet 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 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 goblet squat strength level
The goblet squat standards use the sex-specific standards from the individual Goblet 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 external load 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 goblet squat | Adjust goblet 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 Kettlebell Deadlift and Goblet 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 goblet squat 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.
5.9 → 11.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the kettlebell deadlift standard. A plus sign means the goblet squat standard is higher. A minus sign means the kettlebell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −7 lb −3.2 kg | −11 lb −5 kg | −14 lb −6.4 kg | −13 lb −5.9 kg |
| 130 lb 59 kg | −8 lb −3.6 kg | −12 lb −5.4 kg | −15 lb −6.8 kg | −14 lb −6.4 kg |
| 140 lb 63.5 kg | −8 lb −3.7 kg | −13 lb −5.9 kg | −16 lb −7.3 kg | −15 lb −6.8 kg |
| 150 lb 68 kg | −8 lb −3.6 kg | −14 lb −6.4 kg | −16 lb −7.2 kg | −15 lb −6.8 kg |
| 160 lb 72.6 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −16 lb −7.2 kg | −16 lb −7.3 kg |
| 170 lb 77.1 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −18 lb −8.1 kg | −16 lb −7.2 kg |
| 180 lb 81.6 kg | −10 lb −4.5 kg | −16 lb −7.2 kg | −18 lb −8.1 kg | −17 lb −7.8 kg |
| 190 lb 86.2 kg | −10 lb −4.5 kg | −16 lb −7.2 kg | −19 lb −8.7 kg | −18 lb −8.2 kg |
| 200 lb 90.7 kg | −10 lb −4.6 kg | −16 lb −7.3 kg | −20 lb −9.1 kg | −19 lb −8.6 kg |
| 210 lb 95.3 kg | −11 lb −5 kg | −18 lb −8.1 kg | −21 lb −9.5 kg | −19 lb −8.6 kg |
| 220 lb 99.8 kg | −11 lb −5 kg | −18 lb −8.1 kg | −21 lb −9.5 kg | −19 lb −8.7 kg |
| 230 lb 104.3 kg | −12 lb −5.5 kg | −18 lb −8.2 kg | −21 lb −9.5 kg | −21 lb −9.5 kg |
| 240 lb 108.9 kg | −11 lb −5 kg | −19 lb −8.6 kg | −22 lb −10 kg | −21 lb −9.6 kg |
| 250 lb 113.4 kg | −12 lb −5.4 kg | −19 lb −8.6 kg | −22 lb −10 kg | −22 lb −9.9 kg |
| 260 lb 117.9 kg | −12 lb −5.5 kg | −20 lb −9.1 kg | −24 lb −10.9 kg | −22 lb −10 kg |
| 270 lb 122.5 kg | −13 lb −5.9 kg | −20 lb −9.1 kg | −24 lb −10.9 kg | −23 lb −10.4 kg |
| 280 lb 127 kg | −13 lb −5.8 kg | −21 lb −9.5 kg | −24 lb −10.8 kg | −23 lb −10.4 kg |
| 290 lb 131.5 kg | −13 lb −5.9 kg | −21 lb −9.5 kg | −26 lb −11.8 kg | −24 lb −10.9 kg |
| 300 lb 136.1 kg | −14 lb −6.4 kg | −22 lb −10 kg | −26 lb −11.8 kg | −25 lb −11.4 kg |
How Women’s Kettlebell Deadlift and Goblet Squat Standards Differ
What the women’s data shows:
The kettlebell deadlift and goblet squat standards are within 3 lb at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
1.8 → 3.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the kettlebell deadlift standard. A plus sign means the goblet squat standard is higher. A minus sign means the kettlebell deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +3 lb +1.3 kg | +5 lb +2.3 kg | +4 lb +1.8 kg | +4 lb +1.8 kg |
| 110 lb 49.9 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +5 lb +2.3 kg |
| 120 lb 54.4 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +5 lb +2.3 kg |
| 130 lb 59 kg | +4 lb +1.8 kg | +6 lb +2.7 kg | +5 lb +2.3 kg | +5 lb +2.3 kg |
| 140 lb 63.5 kg | +5 lb +2.2 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +6 lb +2.7 kg |
| 150 lb 68 kg | +5 lb +2.2 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +6 lb +2.7 kg |
| 160 lb 72.6 kg | +5 lb +2.2 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +6 lb +2.7 kg |
| 170 lb 77.1 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +6 lb +2.8 kg | +7 lb +3.1 kg |
| 180 lb 81.6 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +7 lb +3.1 kg | +7 lb +3.2 kg |
| 190 lb 86.2 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +7 lb +3.2 kg |
| 200 lb 90.7 kg | +6 lb +2.7 kg | +7 lb +3.1 kg | +7 lb +3.2 kg | +7 lb +3.1 kg |
| 210 lb 95.3 kg | +6 lb +2.7 kg | +8 lb +3.7 kg | +7 lb +3.1 kg | +8 lb +3.7 kg |
| 220 lb 99.8 kg | +6 lb +2.7 kg | +8 lb +3.6 kg | +7 lb +3.1 kg | +8 lb +3.6 kg |
| 230 lb 104.3 kg | +6 lb +2.8 kg | +8 lb +3.7 kg | +8 lb +3.6 kg | +8 lb +3.7 kg |
| 240 lb 108.9 kg | +7 lb +3.2 kg | +9 lb +4 kg | +8 lb +3.6 kg | +8 lb +3.6 kg |
Kettlebell Deadlift and Goblet Squat Exercises Used by This Calculator
This calculator uses a strict kettlebell deadlift and a single-weight goblet squat. Use strict canonical Kettlebell Deadlift and Goblet Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Keep one weight in the goblet position
Hold one dumbbell or kettlebell vertically at chest height for the full set, descend below parallel, and stand to full hip and knee extension without resting the weight on the thighs. Do not enter a barbell squat, double-kettlebell front squat, machine squat, partial rep, or assisted squat.
Enter one recent Kettlebell Deadlift result and one recent Goblet Squat 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 Deadlift — View the individual Kettlebell Deadlift standards and next strength-level target.
- Goblet Squat — View the individual Goblet Squat 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.
- Trap Bar Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Deficit Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.