Pendulum Squat vs Barbell Front Squat Strength Standards
Compare your pendulum squat and barbell front 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 pendulum squat on one machine using consistent foot position, full defined depth, and controlled supported standing extension and a barbell front squat with a stable front rack, upright controlled descent below parallel, 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.
Pendulum Squat vs Barbell Front Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the pendulum squat and barbell front 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 pendulum squat and barbell front 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 Pendulum Squat / Barbell Front 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 Pendulum Squat vs Barbell Front Squat Standards
How to read the table: The first number is Pendulum Squat; the second is Barbell Front 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 | 168 / 119 lb 76.2 / 54 kg | 252 / 154 lb 114.3 / 69.9 kg | 350 / 203 lb 158.8 / 92.1 kg | 448 / 259 lb 203.2 / 117.5 kg |
| 130 lb 59 kg | 177 / 126 lb 80.3 / 57.2 kg | 266 / 162 lb 120.7 / 73.5 kg | 369 / 214 lb 167.4 / 97.1 kg | 472 / 273 lb 214.1 / 123.8 kg |
| 140 lb 63.5 kg | 186 / 132 lb 84.4 / 59.9 kg | 279 / 171 lb 126.6 / 77.6 kg | 388 / 225 lb 176 / 102.1 kg | 496 / 287 lb 225 / 130.2 kg |
| 150 lb 68 kg | 195 / 138 lb 88.5 / 62.6 kg | 292 / 179 lb 132.4 / 81.2 kg | 406 / 236 lb 184.2 / 107 kg | 519 / 301 lb 235.4 / 136.5 kg |
| 160 lb 72.6 kg | 203 / 144 lb 92.1 / 65.3 kg | 305 / 186 lb 138.3 / 84.4 kg | 424 / 246 lb 192.3 / 111.6 kg | 542 / 314 lb 245.8 / 142.4 kg |
| 170 lb 77.1 kg | 212 / 150 lb 96.2 / 68 kg | 318 / 194 lb 144.2 / 88 kg | 441 / 256 lb 200 / 116.1 kg | 565 / 327 lb 256.3 / 148.3 kg |
| 180 lb 81.6 kg | 220 / 156 lb 99.8 / 70.8 kg | 330 / 202 lb 149.7 / 91.6 kg | 458 / 266 lb 207.7 / 120.7 kg | 586 / 340 lb 265.8 / 154.2 kg |
| 190 lb 86.2 kg | 228 / 162 lb 103.4 / 73.5 kg | 342 / 209 lb 155.1 / 94.8 kg | 475 / 276 lb 215.5 / 125.2 kg | 608 / 352 lb 275.8 / 159.7 kg |
| 200 lb 90.7 kg | 236 / 168 lb 107 / 76.2 kg | 354 / 216 lb 160.6 / 98 kg | 492 / 286 lb 223.2 / 129.7 kg | 629 / 364 lb 285.3 / 165.1 kg |
| 210 lb 95.3 kg | 244 / 173 lb 110.7 / 78.5 kg | 366 / 223 lb 166 / 101.2 kg | 508 / 295 lb 230.4 / 133.8 kg | 650 / 376 lb 294.8 / 170.6 kg |
| 220 lb 99.8 kg | 251 / 179 lb 113.9 / 81.2 kg | 377 / 230 lb 171 / 104.3 kg | 524 / 304 lb 237.7 / 137.9 kg | 670 / 388 lb 303.9 / 176 kg |
| 230 lb 104.3 kg | 259 / 184 lb 117.5 / 83.5 kg | 388 / 237 lb 176 / 107.5 kg | 540 / 313 lb 244.9 / 142 kg | 691 / 400 lb 313.4 / 181.4 kg |
| 240 lb 108.9 kg | 266 / 189 lb 120.7 / 85.7 kg | 400 / 244 lb 181.4 / 110.7 kg | 555 / 323 lb 251.7 / 146.5 kg | 710 / 411 lb 322.1 / 186.4 kg |
| 250 lb 113.4 kg | 274 / 195 lb 124.3 / 88.5 kg | 411 / 251 lb 186.4 / 113.9 kg | 570 / 331 lb 258.5 / 150.1 kg | 730 / 423 lb 331.1 / 191.9 kg |
| 260 lb 117.9 kg | 281 / 200 lb 127.5 / 90.7 kg | 422 / 258 lb 191.4 / 117 kg | 585 / 340 lb 265.4 / 154.2 kg | 749 / 434 lb 339.7 / 196.9 kg |
| 270 lb 122.5 kg | 288 / 205 lb 130.6 / 93 kg | 432 / 264 lb 196 / 119.7 kg | 600 / 349 lb 272.2 / 158.3 kg | 768 / 445 lb 348.4 / 201.8 kg |
| 280 lb 127 kg | 295 / 210 lb 133.8 / 95.3 kg | 443 / 271 lb 200.9 / 122.9 kg | 615 / 357 lb 279 / 161.9 kg | 787 / 456 lb 357 / 206.8 kg |
| 290 lb 131.5 kg | 302 / 215 lb 137 / 97.5 kg | 453 / 277 lb 205.5 / 125.6 kg | 630 / 366 lb 285.8 / 166 kg | 806 / 467 lb 365.6 / 211.8 kg |
| 300 lb 136.1 kg | 309 / 220 lb 140.2 / 99.8 kg | 464 / 283 lb 210.5 / 128.4 kg | 644 / 374 lb 292.1 / 169.6 kg | 824 / 477 lb 373.8 / 216.4 kg |
Women’s Pendulum Squat vs Barbell Front Squat Standards
How to read the table: The first number is Pendulum Squat; the second is Barbell Front 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 | 114 / 86 lb 51.7 / 39 kg | 172 / 114 lb 78 / 51.7 kg | 240 / 149 lb 108.9 / 67.6 kg | 309 / 189 lb 140.2 / 85.7 kg |
| 110 lb 49.9 kg | 122 / 92 lb 55.3 / 41.7 kg | 183 / 122 lb 83 / 55.3 kg | 256 / 159 lb 116.1 / 72.1 kg | 329 / 202 lb 149.2 / 91.6 kg |
| 120 lb 54.4 kg | 129 / 97 lb 58.5 / 44 kg | 194 / 129 lb 88 / 58.5 kg | 271 / 168 lb 122.9 / 76.2 kg | 349 / 214 lb 158.3 / 97.1 kg |
| 130 lb 59 kg | 136 / 103 lb 61.7 / 46.7 kg | 205 / 136 lb 93 / 61.7 kg | 286 / 177 lb 129.7 / 80.3 kg | 368 / 225 lb 166.9 / 102.1 kg |
| 140 lb 63.5 kg | 143 / 108 lb 64.9 / 49 kg | 215 / 143 lb 97.5 / 64.9 kg | 301 / 186 lb 136.5 / 84.4 kg | 387 / 237 lb 175.5 / 107.5 kg |
| 150 lb 68 kg | 150 / 113 lb 68 / 51.3 kg | 225 / 150 lb 102.1 / 68 kg | 315 / 195 lb 142.9 / 88.5 kg | 405 / 248 lb 183.7 / 112.5 kg |
| 160 lb 72.6 kg | 157 / 118 lb 71.2 / 53.5 kg | 235 / 157 lb 106.6 / 71.2 kg | 329 / 204 lb 149.2 / 92.5 kg | 423 / 259 lb 191.9 / 117.5 kg |
| 170 lb 77.1 kg | 163 / 123 lb 73.9 / 55.8 kg | 245 / 163 lb 111.1 / 73.9 kg | 342 / 212 lb 155.1 / 96.2 kg | 440 / 270 lb 199.6 / 122.5 kg |
| 180 lb 81.6 kg | 169 / 128 lb 76.7 / 58.1 kg | 254 / 169 lb 115.2 / 76.7 kg | 356 / 220 lb 161.5 / 99.8 kg | 457 / 280 lb 207.3 / 127 kg |
| 190 lb 86.2 kg | 176 / 132 lb 79.8 / 59.9 kg | 263 / 176 lb 119.3 / 79.8 kg | 369 / 228 lb 167.4 / 103.4 kg | 474 / 290 lb 215 / 131.5 kg |
| 200 lb 90.7 kg | 182 / 137 lb 82.6 / 62.1 kg | 273 / 182 lb 123.8 / 82.6 kg | 382 / 236 lb 173.3 / 107 kg | 491 / 300 lb 222.7 / 136.1 kg |
| 210 lb 95.3 kg | 188 / 141 lb 85.3 / 64 kg | 282 / 188 lb 127.9 / 85.3 kg | 394 / 244 lb 178.7 / 110.7 kg | 507 / 310 lb 230 / 140.6 kg |
| 220 lb 99.8 kg | 194 / 146 lb 88 / 66.2 kg | 290 / 194 lb 131.5 / 88 kg | 407 / 252 lb 184.6 / 114.3 kg | 523 / 320 lb 237.2 / 145.1 kg |
| 230 lb 104.3 kg | 199 / 150 lb 90.3 / 68 kg | 299 / 199 lb 135.6 / 90.3 kg | 419 / 259 lb 190.1 / 117.5 kg | 539 / 330 lb 244.5 / 149.7 kg |
| 240 lb 108.9 kg | 205 / 155 lb 93 / 70.3 kg | 308 / 205 lb 139.7 / 93 kg | 431 / 267 lb 195.5 / 121.1 kg | 554 / 339 lb 251.3 / 153.8 kg |
How Your Pendulum Squat vs Barbell Front 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 pendulum squat strength level
The standards use the sex-specific entered-machine-weight 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 move more machine weight without pound-for-pound scaling.
3. Find the barbell front squat strength level
The standards use the sex-specific front squat 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 squat 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 pendulum squat | Adjust pendulum squat targets with the two-thirds rule. |
| Rate the barbell front squat | Use total-barbell estimated max and adjust 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 Pendulum Squat and Barbell Front 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 front squat standard is higher; below zero means the pendulum squat 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.
85.7 → 157.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell front squat standard minus the pendulum squat standard. A plus sign means the barbell front squat standard is higher. A minus sign means the pendulum squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −49 lb −22.2 kg | −98 lb −44.4 kg | −147 lb −66.7 kg | −189 lb −85.7 kg |
| 130 lb 59 kg | −51 lb −23.1 kg | −104 lb −47.2 kg | −155 lb −70.3 kg | −199 lb −90.3 kg |
| 140 lb 63.5 kg | −54 lb −24.5 kg | −108 lb −49 kg | −163 lb −73.9 kg | −209 lb −94.8 kg |
| 150 lb 68 kg | −57 lb −25.9 kg | −113 lb −51.2 kg | −170 lb −77.2 kg | −218 lb −98.9 kg |
| 160 lb 72.6 kg | −59 lb −26.8 kg | −119 lb −53.9 kg | −178 lb −80.7 kg | −228 lb −103.4 kg |
| 170 lb 77.1 kg | −62 lb −28.2 kg | −124 lb −56.2 kg | −185 lb −83.9 kg | −238 lb −108 kg |
| 180 lb 81.6 kg | −64 lb −29 kg | −128 lb −58.1 kg | −192 lb −87 kg | −246 lb −111.6 kg |
| 190 lb 86.2 kg | −66 lb −29.9 kg | −133 lb −60.3 kg | −199 lb −90.3 kg | −256 lb −116.1 kg |
| 200 lb 90.7 kg | −68 lb −30.8 kg | −138 lb −62.6 kg | −206 lb −93.5 kg | −265 lb −120.2 kg |
| 210 lb 95.3 kg | −71 lb −32.2 kg | −143 lb −64.8 kg | −213 lb −96.6 kg | −274 lb −124.2 kg |
| 220 lb 99.8 kg | −72 lb −32.7 kg | −147 lb −66.7 kg | −220 lb −99.8 kg | −282 lb −127.9 kg |
| 230 lb 104.3 kg | −75 lb −34 kg | −151 lb −68.5 kg | −227 lb −102.9 kg | −291 lb −132 kg |
| 240 lb 108.9 kg | −77 lb −35 kg | −156 lb −70.7 kg | −232 lb −105.2 kg | −299 lb −135.7 kg |
| 250 lb 113.4 kg | −79 lb −35.8 kg | −160 lb −72.5 kg | −239 lb −108.4 kg | −307 lb −139.2 kg |
| 260 lb 117.9 kg | −81 lb −36.8 kg | −164 lb −74.4 kg | −245 lb −111.2 kg | −315 lb −142.8 kg |
| 270 lb 122.5 kg | −83 lb −37.6 kg | −168 lb −76.3 kg | −251 lb −113.9 kg | −323 lb −146.6 kg |
| 280 lb 127 kg | −85 lb −38.5 kg | −172 lb −78 kg | −258 lb −117.1 kg | −331 lb −150.2 kg |
| 290 lb 131.5 kg | −87 lb −39.5 kg | −176 lb −79.9 kg | −264 lb −119.8 kg | −339 lb −153.8 kg |
| 300 lb 136.1 kg | −89 lb −40.4 kg | −181 lb −82.1 kg | −270 lb −122.5 kg | −347 lb −157.4 kg |
How Women’s Pendulum Squat and Barbell Front 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.
54.5 → 97.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell front squat standard minus the pendulum squat standard. A plus sign means the barbell front squat standard is higher. A minus sign means the pendulum squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −28 lb −12.7 kg | −58 lb −26.3 kg | −91 lb −41.3 kg | −120 lb −54.5 kg |
| 110 lb 49.9 kg | −30 lb −13.6 kg | −61 lb −27.7 kg | −97 lb −44 kg | −127 lb −57.6 kg |
| 120 lb 54.4 kg | −32 lb −14.5 kg | −65 lb −29.5 kg | −103 lb −46.7 kg | −135 lb −61.2 kg |
| 130 lb 59 kg | −33 lb −15 kg | −69 lb −31.3 kg | −109 lb −49.4 kg | −143 lb −64.8 kg |
| 140 lb 63.5 kg | −35 lb −15.9 kg | −72 lb −32.6 kg | −115 lb −52.1 kg | −150 lb −68 kg |
| 150 lb 68 kg | −37 lb −16.7 kg | −75 lb −34.1 kg | −120 lb −54.4 kg | −157 lb −71.2 kg |
| 160 lb 72.6 kg | −39 lb −17.7 kg | −78 lb −35.4 kg | −125 lb −56.7 kg | −164 lb −74.4 kg |
| 170 lb 77.1 kg | −40 lb −18.1 kg | −82 lb −37.2 kg | −130 lb −58.9 kg | −170 lb −77.1 kg |
| 180 lb 81.6 kg | −41 lb −18.6 kg | −85 lb −38.5 kg | −136 lb −61.7 kg | −177 lb −80.3 kg |
| 190 lb 86.2 kg | −44 lb −19.9 kg | −87 lb −39.5 kg | −141 lb −64 kg | −184 lb −83.5 kg |
| 200 lb 90.7 kg | −45 lb −20.5 kg | −91 lb −41.2 kg | −146 lb −66.3 kg | −191 lb −86.6 kg |
| 210 lb 95.3 kg | −47 lb −21.3 kg | −94 lb −42.6 kg | −150 lb −68 kg | −197 lb −89.4 kg |
| 220 lb 99.8 kg | −48 lb −21.8 kg | −96 lb −43.5 kg | −155 lb −70.3 kg | −203 lb −92.1 kg |
| 230 lb 104.3 kg | −49 lb −22.3 kg | −100 lb −45.3 kg | −160 lb −72.6 kg | −209 lb −94.8 kg |
| 240 lb 108.9 kg | −50 lb −22.7 kg | −103 lb −46.7 kg | −164 lb −74.4 kg | −215 lb −97.5 kg |
Pendulum Squat and Barbell Front Squat Exercises Used by This Calculator
This calculator uses a strict pendulum squat and a full-depth barbell front squat. Use strict canonical Pendulum Squat and Barbell Front Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use one pendulum machine and consistent setup
Enter the tested machine weight, keep foot position and support setup consistent, reach the defined depth, and return to controlled full supported extension. Do not enter barbell, hack, V-squat, Smith, belt-squat, partial, bounced, stance-changed, or assisted reps.
Keep the bar in the front rack through full depth
Enter the bar plus all plates. Support the bar across the front of the shoulders, descend under control until the hip crease is below the top of the knee, and stand to full lockout while retaining the front rack. Do not enter per-side plates, back squats, Zercher or goblet squats, Smith or machine squats, partial reps, assisted reps, or reps that lose the front rack.
Enter one recent Pendulum Squat result and one recent Barbell Front 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
- Pendulum Squat — View the individual Pendulum Squat standards and next strength-level target.
- Barbell Front Squat — View the individual Barbell Front Squat standards and next strength-level target.
- V Squat Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leverage Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leg Press (45° Sled) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Back Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.