Zercher Squats vs Landmine Squat Strength Standards
Compare your Zercher squat and landmine 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 full-depth Zercher squat with the bar fixed in the elbow creases and a full standing lockout and a strict two-hand landmine squat through consistent depth to 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.
Zercher Squats vs Landmine Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Zercher squat and landmine 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 Zercher squat and landmine 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 Zercher Squat / Landmine 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 Zercher Squat vs Landmine Squat Standards
How to read the table: The first number is Zercher Squat; the second is Landmine 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 | 98 / 81 lb 44.5 / 36.7 kg | 126 / 115 lb 57.2 / 52.2 kg | 160 / 151 lb 72.6 / 68.5 kg | 203 / 190 lb 92.1 / 86.2 kg |
| 130 lb 59 kg | 103 / 85 lb 46.7 / 38.6 kg | 133 / 121 lb 60.3 / 54.9 kg | 169 / 159 lb 76.7 / 72.1 kg | 214 / 200 lb 97.1 / 90.7 kg |
| 140 lb 63.5 kg | 109 / 90 lb 49.4 / 40.8 kg | 140 / 127 lb 63.5 / 57.6 kg | 178 / 167 lb 80.7 / 75.7 kg | 225 / 210 lb 102.1 / 95.3 kg |
| 150 lb 68 kg | 114 / 94 lb 51.7 / 42.6 kg | 146 / 133 lb 66.2 / 60.3 kg | 186 / 175 lb 84.4 / 79.4 kg | 236 / 220 lb 107 / 99.8 kg |
| 160 lb 72.6 kg | 119 / 98 lb 54 / 44.5 kg | 152 / 139 lb 68.9 / 63 kg | 194 / 183 lb 88 / 83 kg | 246 / 230 lb 111.6 / 104.3 kg |
| 170 lb 77.1 kg | 123 / 102 lb 55.8 / 46.3 kg | 159 / 145 lb 72.1 / 65.8 kg | 202 / 190 lb 91.6 / 86.2 kg | 256 / 240 lb 116.1 / 108.9 kg |
| 180 lb 81.6 kg | 128 / 106 lb 58.1 / 48.1 kg | 165 / 150 lb 74.8 / 68 kg | 210 / 198 lb 95.3 / 89.8 kg | 266 / 249 lb 120.7 / 112.9 kg |
| 190 lb 86.2 kg | 133 / 110 lb 60.3 / 49.9 kg | 171 / 156 lb 77.6 / 70.8 kg | 218 / 205 lb 98.9 / 93 kg | 276 / 258 lb 125.2 / 117 kg |
| 200 lb 90.7 kg | 138 / 114 lb 62.6 / 51.7 kg | 177 / 161 lb 80.3 / 73 kg | 226 / 212 lb 102.5 / 96.2 kg | 286 / 267 lb 129.7 / 121.1 kg |
| 210 lb 95.3 kg | 142 / 118 lb 64.4 / 53.5 kg | 183 / 167 lb 83 / 75.7 kg | 233 / 219 lb 105.7 / 99.3 kg | 295 / 276 lb 133.8 / 125.2 kg |
| 220 lb 99.8 kg | 147 / 121 lb 66.7 / 54.9 kg | 189 / 172 lb 85.7 / 78 kg | 240 / 226 lb 108.9 / 102.5 kg | 304 / 284 lb 137.9 / 128.8 kg |
| 230 lb 104.3 kg | 151 / 125 lb 68.5 / 56.7 kg | 194 / 177 lb 88 / 80.3 kg | 248 / 233 lb 112.5 / 105.7 kg | 313 / 293 lb 142 / 132.9 kg |
| 240 lb 108.9 kg | 155 / 129 lb 70.3 / 58.5 kg | 200 / 182 lb 90.7 / 82.6 kg | 255 / 240 lb 115.7 / 108.9 kg | 323 / 301 lb 146.5 / 136.5 kg |
| 250 lb 113.4 kg | 160 / 132 lb 72.6 / 59.9 kg | 205 / 187 lb 93 / 84.8 kg | 262 / 246 lb 118.8 / 111.6 kg | 331 / 310 lb 150.1 / 140.6 kg |
| 260 lb 117.9 kg | 164 / 136 lb 74.4 / 61.7 kg | 211 / 192 lb 95.7 / 87.1 kg | 269 / 253 lb 122 / 114.8 kg | 340 / 318 lb 154.2 / 144.2 kg |
| 270 lb 122.5 kg | 168 / 139 lb 76.2 / 63 kg | 216 / 197 lb 98 / 89.4 kg | 276 / 259 lb 125.2 / 117.5 kg | 349 / 326 lb 158.3 / 147.9 kg |
| 280 lb 127 kg | 172 / 142 lb 78 / 64.4 kg | 221 / 202 lb 100.2 / 91.6 kg | 282 / 265 lb 127.9 / 120.2 kg | 357 / 334 lb 161.9 / 151.5 kg |
| 290 lb 131.5 kg | 176 / 146 lb 79.8 / 66.2 kg | 227 / 207 lb 103 / 93.9 kg | 289 / 272 lb 131.1 / 123.4 kg | 366 / 342 lb 166 / 155.1 kg |
| 300 lb 136.1 kg | 180 / 149 lb 81.6 / 67.6 kg | 232 / 212 lb 105.2 / 96.2 kg | 296 / 278 lb 134.3 / 126.1 kg | 374 / 350 lb 169.6 / 158.8 kg |
Women’s Zercher Squat vs Landmine Squat Standards
How to read the table: The first number is Zercher Squat; the second is Landmine 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 | 69 / 53 lb 31.3 / 24 kg | 92 / 76 lb 41.7 / 34.5 kg | 121 / 101 lb 54.9 / 45.8 kg | 149 / 128 lb 67.6 / 58.1 kg |
| 110 lb 49.9 kg | 73 / 56 lb 33.1 / 25.4 kg | 98 / 81 lb 44.5 / 36.7 kg | 128 / 107 lb 58.1 / 48.5 kg | 159 / 137 lb 72.1 / 62.1 kg |
| 120 lb 54.4 kg | 78 / 59 lb 35.4 / 26.8 kg | 103 / 85 lb 46.7 / 38.6 kg | 136 / 114 lb 61.7 / 51.7 kg | 168 / 145 lb 76.2 / 65.8 kg |
| 130 lb 59 kg | 82 / 63 lb 37.2 / 28.6 kg | 109 / 90 lb 49.4 / 40.8 kg | 144 / 120 lb 65.3 / 54.4 kg | 177 / 153 lb 80.3 / 69.4 kg |
| 140 lb 63.5 kg | 86 / 66 lb 39 / 29.9 kg | 115 / 95 lb 52.2 / 43.1 kg | 151 / 126 lb 68.5 / 57.2 kg | 186 / 160 lb 84.4 / 72.6 kg |
| 150 lb 68 kg | 90 / 69 lb 40.8 / 31.3 kg | 120 / 99 lb 54.4 / 44.9 kg | 158 / 132 lb 71.7 / 59.9 kg | 195 / 168 lb 88.5 / 76.2 kg |
| 160 lb 72.6 kg | 94 / 72 lb 42.6 / 32.7 kg | 125 / 103 lb 56.7 / 46.7 kg | 165 / 138 lb 74.8 / 62.6 kg | 204 / 175 lb 92.5 / 79.4 kg |
| 170 lb 77.1 kg | 98 / 75 lb 44.5 / 34 kg | 130 / 108 lb 59 / 49 kg | 172 / 143 lb 78 / 64.9 kg | 212 / 183 lb 96.2 / 83 kg |
| 180 lb 81.6 kg | 102 / 78 lb 46.3 / 35.4 kg | 136 / 112 lb 61.7 / 50.8 kg | 178 / 149 lb 80.7 / 67.6 kg | 220 / 190 lb 99.8 / 86.2 kg |
| 190 lb 86.2 kg | 105 / 81 lb 47.6 / 36.7 kg | 140 / 116 lb 63.5 / 52.6 kg | 185 / 155 lb 83.9 / 70.3 kg | 228 / 197 lb 103.4 / 89.4 kg |
| 200 lb 90.7 kg | 109 / 84 lb 49.4 / 38.1 kg | 145 / 120 lb 65.8 / 54.4 kg | 191 / 160 lb 86.6 / 72.6 kg | 236 / 204 lb 107 / 92.5 kg |
| 210 lb 95.3 kg | 113 / 86 lb 51.3 / 39 kg | 150 / 124 lb 68 / 56.2 kg | 198 / 165 lb 89.8 / 74.8 kg | 244 / 210 lb 110.7 / 95.3 kg |
| 220 lb 99.8 kg | 116 / 89 lb 52.6 / 40.4 kg | 155 / 128 lb 70.3 / 58.1 kg | 204 / 170 lb 92.5 / 77.1 kg | 252 / 217 lb 114.3 / 98.4 kg |
| 230 lb 104.3 kg | 120 / 92 lb 54.4 / 41.7 kg | 160 / 132 lb 72.6 / 59.9 kg | 210 / 176 lb 95.3 / 79.8 kg | 259 / 223 lb 117.5 / 101.2 kg |
| 240 lb 108.9 kg | 123 / 94 lb 55.8 / 42.6 kg | 164 / 135 lb 74.4 / 61.2 kg | 216 / 181 lb 98 / 82.1 kg | 267 / 230 lb 121.1 / 104.3 kg |
How Your Zercher Squats vs Landmine 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 Zercher squat strength level
The Zercher squat standards use the exercise-specific targets from the individual Zercher 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 lift more total barbell weight without requiring strength to increase pound for pound.
3. Find the landmine squat strength level
The standards use the sex-specific strength levels from the individual Landmine 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 loaded free-end 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 Zercher squat | Adjust Zercher squat targets to exact bodyweight with the two-thirds rule. |
| Rate the landmine squat | Adjust landmine 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 Zercher Squats and Landmine 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 landmine squat standard is higher; below zero means the Zercher 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.
5.9 → 10.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the landmine squat standard minus the Zercher squat standard. A plus sign means the landmine squat standard is higher. A minus sign means the Zercher squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −17 lb −7.8 kg | −11 lb −5 kg | −9 lb −4.1 kg | −13 lb −5.9 kg |
| 130 lb 59 kg | −18 lb −8.1 kg | −12 lb −5.4 kg | −10 lb −4.6 kg | −14 lb −6.4 kg |
| 140 lb 63.5 kg | −19 lb −8.6 kg | −13 lb −5.9 kg | −11 lb −5 kg | −15 lb −6.8 kg |
| 150 lb 68 kg | −20 lb −9.1 kg | −13 lb −5.9 kg | −11 lb −5 kg | −16 lb −7.2 kg |
| 160 lb 72.6 kg | −21 lb −9.5 kg | −13 lb −5.9 kg | −11 lb −5 kg | −16 lb −7.3 kg |
| 170 lb 77.1 kg | −21 lb −9.5 kg | −14 lb −6.3 kg | −12 lb −5.4 kg | −16 lb −7.2 kg |
| 180 lb 81.6 kg | −22 lb −10 kg | −15 lb −6.8 kg | −12 lb −5.5 kg | −17 lb −7.8 kg |
| 190 lb 86.2 kg | −23 lb −10.4 kg | −15 lb −6.8 kg | −13 lb −5.9 kg | −18 lb −8.2 kg |
| 200 lb 90.7 kg | −24 lb −10.9 kg | −16 lb −7.3 kg | −14 lb −6.3 kg | −19 lb −8.6 kg |
| 210 lb 95.3 kg | −24 lb −10.9 kg | −16 lb −7.3 kg | −14 lb −6.4 kg | −19 lb −8.6 kg |
| 220 lb 99.8 kg | −26 lb −11.8 kg | −17 lb −7.7 kg | −14 lb −6.4 kg | −20 lb −9.1 kg |
| 230 lb 104.3 kg | −26 lb −11.8 kg | −17 lb −7.7 kg | −15 lb −6.8 kg | −20 lb −9.1 kg |
| 240 lb 108.9 kg | −26 lb −11.8 kg | −18 lb −8.1 kg | −15 lb −6.8 kg | −22 lb −10 kg |
| 250 lb 113.4 kg | −28 lb −12.7 kg | −18 lb −8.2 kg | −16 lb −7.2 kg | −21 lb −9.5 kg |
| 260 lb 117.9 kg | −28 lb −12.7 kg | −19 lb −8.6 kg | −16 lb −7.2 kg | −22 lb −10 kg |
| 270 lb 122.5 kg | −29 lb −13.2 kg | −19 lb −8.6 kg | −17 lb −7.7 kg | −23 lb −10.4 kg |
| 280 lb 127 kg | −30 lb −13.6 kg | −19 lb −8.6 kg | −17 lb −7.7 kg | −23 lb −10.4 kg |
| 290 lb 131.5 kg | −30 lb −13.6 kg | −20 lb −9.1 kg | −17 lb −7.7 kg | −24 lb −10.9 kg |
| 300 lb 136.1 kg | −31 lb −14 kg | −20 lb −9 kg | −18 lb −8.2 kg | −24 lb −10.8 kg |
How Women’s Zercher Squats and Landmine 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.
9.5 → 16.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the landmine squat standard minus the Zercher squat standard. A plus sign means the landmine squat standard is higher. A minus sign means the Zercher squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −16 lb −7.3 kg | −16 lb −7.2 kg | −20 lb −9.1 kg | −21 lb −9.5 kg |
| 110 lb 49.9 kg | −17 lb −7.7 kg | −17 lb −7.8 kg | −21 lb −9.6 kg | −22 lb −10 kg |
| 120 lb 54.4 kg | −19 lb −8.6 kg | −18 lb −8.1 kg | −22 lb −10 kg | −23 lb −10.4 kg |
| 130 lb 59 kg | −19 lb −8.6 kg | −19 lb −8.6 kg | −24 lb −10.9 kg | −24 lb −10.9 kg |
| 140 lb 63.5 kg | −20 lb −9.1 kg | −20 lb −9.1 kg | −25 lb −11.3 kg | −26 lb −11.8 kg |
| 150 lb 68 kg | −21 lb −9.5 kg | −21 lb −9.5 kg | −26 lb −11.8 kg | −27 lb −12.3 kg |
| 160 lb 72.6 kg | −22 lb −9.9 kg | −22 lb −10 kg | −27 lb −12.2 kg | −29 lb −13.1 kg |
| 170 lb 77.1 kg | −23 lb −10.5 kg | −22 lb −10 kg | −29 lb −13.1 kg | −29 lb −13.2 kg |
| 180 lb 81.6 kg | −24 lb −10.9 kg | −24 lb −10.9 kg | −29 lb −13.1 kg | −30 lb −13.6 kg |
| 190 lb 86.2 kg | −24 lb −10.9 kg | −24 lb −10.9 kg | −30 lb −13.6 kg | −31 lb −14 kg |
| 200 lb 90.7 kg | −25 lb −11.3 kg | −25 lb −11.4 kg | −31 lb −14 kg | −32 lb −14.5 kg |
| 210 lb 95.3 kg | −27 lb −12.3 kg | −26 lb −11.8 kg | −33 lb −15 kg | −34 lb −15.4 kg |
| 220 lb 99.8 kg | −27 lb −12.2 kg | −27 lb −12.2 kg | −34 lb −15.4 kg | −35 lb −15.9 kg |
| 230 lb 104.3 kg | −28 lb −12.7 kg | −28 lb −12.7 kg | −34 lb −15.5 kg | −36 lb −16.3 kg |
| 240 lb 108.9 kg | −29 lb −13.2 kg | −29 lb −13.2 kg | −35 lb −15.9 kg | −37 lb −16.8 kg |
Zercher Squats and Landmine Squat Exercises Used by This Calculator
This calculator uses a full-depth barbell Zercher squat and a strict two-hand landmine squat. Use strict canonical Zercher Squats and Landmine Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a full-depth Zercher squat with the bar in the elbow creases
Hold the bar securely in the elbow creases close to the torso, squat until the hip crease is below the top of the knee, and return to full standing without dropping the elbows, repositioning the bar, or collapsing forward. Do not enter a front squat, safety-bar squat, machine squat, Smith-machine squat, partial rep, or heavily padded variation that changes the difficulty.
Enter total loaded free-end weight
Fix the bar in a landmine base, hold the free end with both hands close to the chest, squat to consistent depth, and stand to full lockout. Do not press, lunge, bounce, lean on the sleeve, shorten depth, or enter per-side load.
Enter one recent Zercher Squats result and one recent Landmine 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
- Zercher Squat — View the individual Zercher Squat standards and next strength-level target.
- Landmine Squat — View the individual Landmine Squat standards and next strength-level target.
- Goblet Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.