Zercher Squats vs Barbell Hack Squat Strength Standards
Compare your Zercher squat 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.
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 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.
Zercher Squats vs Barbell Hack Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Zercher squat 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 Zercher squat 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 Zercher Squat / 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 Zercher Squat vs Barbell Hack Squat Standards
How to read the table: The first number is Zercher Squat; 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 | 98 / 105 lb 44.5 / 47.6 kg | 126 / 147 lb 57.2 / 66.7 kg | 160 / 189 lb 72.6 / 85.7 kg | 203 / 231 lb 92.1 / 104.8 kg |
| 130 lb 59 kg | 103 / 111 lb 46.7 / 50.3 kg | 133 / 155 lb 60.3 / 70.3 kg | 169 / 200 lb 76.7 / 90.7 kg | 214 / 244 lb 97.1 / 110.7 kg |
| 140 lb 63.5 kg | 109 / 117 lb 49.4 / 53.1 kg | 140 / 163 lb 63.5 / 73.9 kg | 178 / 210 lb 80.7 / 95.3 kg | 225 / 256 lb 102.1 / 116.1 kg |
| 150 lb 68 kg | 114 / 122 lb 51.7 / 55.3 kg | 146 / 171 lb 66.2 / 77.6 kg | 186 / 220 lb 84.4 / 99.8 kg | 236 / 268 lb 107 / 121.6 kg |
| 160 lb 72.6 kg | 119 / 128 lb 54 / 58.1 kg | 152 / 178 lb 68.9 / 80.7 kg | 194 / 229 lb 88 / 103.9 kg | 246 / 280 lb 111.6 / 127 kg |
| 170 lb 77.1 kg | 123 / 133 lb 55.8 / 60.3 kg | 159 / 186 lb 72.1 / 84.4 kg | 202 / 239 lb 91.6 / 108.4 kg | 256 / 292 lb 116.1 / 132.4 kg |
| 180 lb 81.6 kg | 128 / 138 lb 58.1 / 62.6 kg | 165 / 193 lb 74.8 / 87.5 kg | 210 / 248 lb 95.3 / 112.5 kg | 266 / 303 lb 120.7 / 137.4 kg |
| 190 lb 86.2 kg | 133 / 143 lb 60.3 / 64.9 kg | 171 / 200 lb 77.6 / 90.7 kg | 218 / 257 lb 98.9 / 116.6 kg | 276 / 314 lb 125.2 / 142.4 kg |
| 200 lb 90.7 kg | 138 / 148 lb 62.6 / 67.1 kg | 177 / 207 lb 80.3 / 93.9 kg | 226 / 266 lb 102.5 / 120.7 kg | 286 / 325 lb 129.7 / 147.4 kg |
| 210 lb 95.3 kg | 142 / 153 lb 64.4 / 69.4 kg | 183 / 214 lb 83 / 97.1 kg | 233 / 275 lb 105.7 / 124.7 kg | 295 / 336 lb 133.8 / 152.4 kg |
| 220 lb 99.8 kg | 147 / 158 lb 66.7 / 71.7 kg | 189 / 221 lb 85.7 / 100.2 kg | 240 / 283 lb 108.9 / 128.4 kg | 304 / 346 lb 137.9 / 156.9 kg |
| 230 lb 104.3 kg | 151 / 162 lb 68.5 / 73.5 kg | 194 / 227 lb 88 / 103 kg | 248 / 292 lb 112.5 / 132.4 kg | 313 / 357 lb 142 / 161.9 kg |
| 240 lb 108.9 kg | 155 / 167 lb 70.3 / 75.7 kg | 200 / 234 lb 90.7 / 106.1 kg | 255 / 300 lb 115.7 / 136.1 kg | 323 / 367 lb 146.5 / 166.5 kg |
| 250 lb 113.4 kg | 160 / 172 lb 72.6 / 78 kg | 205 / 240 lb 93 / 108.9 kg | 262 / 309 lb 118.8 / 140.2 kg | 331 / 377 lb 150.1 / 171 kg |
| 260 lb 117.9 kg | 164 / 176 lb 74.4 / 79.8 kg | 211 / 247 lb 95.7 / 112 kg | 269 / 317 lb 122 / 143.8 kg | 340 / 387 lb 154.2 / 175.5 kg |
| 270 lb 122.5 kg | 168 / 181 lb 76.2 / 82.1 kg | 216 / 253 lb 98 / 114.8 kg | 276 / 325 lb 125.2 / 147.4 kg | 349 / 397 lb 158.3 / 180.1 kg |
| 280 lb 127 kg | 172 / 185 lb 78 / 83.9 kg | 221 / 259 lb 100.2 / 117.5 kg | 282 / 333 lb 127.9 / 151 kg | 357 / 407 lb 161.9 / 184.6 kg |
| 290 lb 131.5 kg | 176 / 190 lb 79.8 / 86.2 kg | 227 / 265 lb 103 / 120.2 kg | 289 / 341 lb 131.1 / 154.7 kg | 366 / 416 lb 166 / 188.7 kg |
| 300 lb 136.1 kg | 180 / 194 lb 81.6 / 88 kg | 232 / 271 lb 105.2 / 122.9 kg | 296 / 348 lb 134.3 / 157.9 kg | 374 / 426 lb 169.6 / 193.2 kg |
Women’s Zercher Squat vs Barbell Hack Squat Standards
How to read the table: The first number is Zercher Squat; 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 | 69 / 57 lb 31.3 / 25.9 kg | 92 / 86 lb 41.7 / 39 kg | 121 / 109 lb 54.9 / 49.4 kg | 149 / 132 lb 67.6 / 59.9 kg |
| 110 lb 49.9 kg | 73 / 61 lb 33.1 / 27.7 kg | 98 / 92 lb 44.5 / 41.7 kg | 128 / 116 lb 58.1 / 52.6 kg | 159 / 141 lb 72.1 / 64 kg |
| 120 lb 54.4 kg | 78 / 65 lb 35.4 / 29.5 kg | 103 / 97 lb 46.7 / 44 kg | 136 / 123 lb 61.7 / 55.8 kg | 168 / 149 lb 76.2 / 67.6 kg |
| 130 lb 59 kg | 82 / 68 lb 37.2 / 30.8 kg | 109 / 103 lb 49.4 / 46.7 kg | 144 / 130 lb 65.3 / 59 kg | 177 / 157 lb 80.3 / 71.2 kg |
| 140 lb 63.5 kg | 86 / 72 lb 39 / 32.7 kg | 115 / 108 lb 52.2 / 49 kg | 151 / 137 lb 68.5 / 62.1 kg | 186 / 165 lb 84.4 / 74.8 kg |
| 150 lb 68 kg | 90 / 75 lb 40.8 / 34 kg | 120 / 113 lb 54.4 / 51.3 kg | 158 / 143 lb 71.7 / 64.9 kg | 195 / 173 lb 88.5 / 78.5 kg |
| 160 lb 72.6 kg | 94 / 78 lb 42.6 / 35.4 kg | 125 / 118 lb 56.7 / 53.5 kg | 165 / 149 lb 74.8 / 67.6 kg | 204 / 181 lb 92.5 / 82.1 kg |
| 170 lb 77.1 kg | 98 / 82 lb 44.5 / 37.2 kg | 130 / 123 lb 59 / 55.8 kg | 172 / 155 lb 78 / 70.3 kg | 212 / 188 lb 96.2 / 85.3 kg |
| 180 lb 81.6 kg | 102 / 85 lb 46.3 / 38.6 kg | 136 / 128 lb 61.7 / 58.1 kg | 178 / 161 lb 80.7 / 73 kg | 220 / 195 lb 99.8 / 88.5 kg |
| 190 lb 86.2 kg | 105 / 88 lb 47.6 / 39.9 kg | 140 / 132 lb 63.5 / 59.9 kg | 185 / 167 lb 83.9 / 75.7 kg | 228 / 203 lb 103.4 / 92.1 kg |
| 200 lb 90.7 kg | 109 / 91 lb 49.4 / 41.3 kg | 145 / 137 lb 65.8 / 62.1 kg | 191 / 173 lb 86.6 / 78.5 kg | 236 / 210 lb 107 / 95.3 kg |
| 210 lb 95.3 kg | 113 / 94 lb 51.3 / 42.6 kg | 150 / 141 lb 68 / 64 kg | 198 / 179 lb 89.8 / 81.2 kg | 244 / 217 lb 110.7 / 98.4 kg |
| 220 lb 99.8 kg | 116 / 97 lb 52.6 / 44 kg | 155 / 146 lb 70.3 / 66.2 kg | 204 / 185 lb 92.5 / 83.9 kg | 252 / 223 lb 114.3 / 101.2 kg |
| 230 lb 104.3 kg | 120 / 100 lb 54.4 / 45.4 kg | 160 / 150 lb 72.6 / 68 kg | 210 / 190 lb 95.3 / 86.2 kg | 259 / 230 lb 117.5 / 104.3 kg |
| 240 lb 108.9 kg | 123 / 103 lb 55.8 / 46.7 kg | 164 / 155 lb 74.4 / 70.3 kg | 216 / 196 lb 98 / 88.9 kg | 267 / 237 lb 121.1 / 107.5 kg |
How Your Zercher Squats 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 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 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 Zercher squat | Adjust Zercher squat targets to exact bodyweight with the 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 Zercher Squats 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 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.
12.7 → 23.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the Zercher squat standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the Zercher squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.1 kg | +21 lb +9.5 kg | +29 lb +13.1 kg | +28 lb +12.7 kg |
| 130 lb 59 kg | +8 lb +3.6 kg | +22 lb +10 kg | +31 lb +14 kg | +30 lb +13.6 kg |
| 140 lb 63.5 kg | +8 lb +3.7 kg | +23 lb +10.4 kg | +32 lb +14.6 kg | +31 lb +14 kg |
| 150 lb 68 kg | +8 lb +3.6 kg | +25 lb +11.4 kg | +34 lb +15.4 kg | +32 lb +14.6 kg |
| 160 lb 72.6 kg | +9 lb +4.1 kg | +26 lb +11.8 kg | +35 lb +15.9 kg | +34 lb +15.4 kg |
| 170 lb 77.1 kg | +10 lb +4.5 kg | +27 lb +12.3 kg | +37 lb +16.8 kg | +36 lb +16.3 kg |
| 180 lb 81.6 kg | +10 lb +4.5 kg | +28 lb +12.7 kg | +38 lb +17.2 kg | +37 lb +16.7 kg |
| 190 lb 86.2 kg | +10 lb +4.6 kg | +29 lb +13.1 kg | +39 lb +17.7 kg | +38 lb +17.2 kg |
| 200 lb 90.7 kg | +10 lb +4.5 kg | +30 lb +13.6 kg | +40 lb +18.2 kg | +39 lb +17.7 kg |
| 210 lb 95.3 kg | +11 lb +5 kg | +31 lb +14.1 kg | +42 lb +19 kg | +41 lb +18.6 kg |
| 220 lb 99.8 kg | +11 lb +5 kg | +32 lb +14.5 kg | +43 lb +19.5 kg | +42 lb +19 kg |
| 230 lb 104.3 kg | +11 lb +5 kg | +33 lb +15 kg | +44 lb +19.9 kg | +44 lb +19.9 kg |
| 240 lb 108.9 kg | +12 lb +5.4 kg | +34 lb +15.4 kg | +45 lb +20.4 kg | +44 lb +20 kg |
| 250 lb 113.4 kg | +12 lb +5.4 kg | +35 lb +15.9 kg | +47 lb +21.4 kg | +46 lb +20.9 kg |
| 260 lb 117.9 kg | +12 lb +5.4 kg | +36 lb +16.3 kg | +48 lb +21.8 kg | +47 lb +21.3 kg |
| 270 lb 122.5 kg | +13 lb +5.9 kg | +37 lb +16.8 kg | +49 lb +22.2 kg | +48 lb +21.8 kg |
| 280 lb 127 kg | +13 lb +5.9 kg | +38 lb +17.3 kg | +51 lb +23.1 kg | +50 lb +22.7 kg |
| 290 lb 131.5 kg | +14 lb +6.4 kg | +38 lb +17.2 kg | +52 lb +23.6 kg | +50 lb +22.7 kg |
| 300 lb 136.1 kg | +14 lb +6.4 kg | +39 lb +17.7 kg | +52 lb +23.6 kg | +52 lb +23.6 kg |
How Women’s Zercher Squats 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.
7.7 → 13.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the Zercher squat standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the Zercher squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −12 lb −5.4 kg | −6 lb −2.7 kg | −12 lb −5.5 kg | −17 lb −7.7 kg |
| 110 lb 49.9 kg | −12 lb −5.4 kg | −6 lb −2.8 kg | −12 lb −5.5 kg | −18 lb −8.1 kg |
| 120 lb 54.4 kg | −13 lb −5.9 kg | −6 lb −2.7 kg | −13 lb −5.9 kg | −19 lb −8.6 kg |
| 130 lb 59 kg | −14 lb −6.4 kg | −6 lb −2.7 kg | −14 lb −6.3 kg | −20 lb −9.1 kg |
| 140 lb 63.5 kg | −14 lb −6.3 kg | −7 lb −3.2 kg | −14 lb −6.4 kg | −21 lb −9.6 kg |
| 150 lb 68 kg | −15 lb −6.8 kg | −7 lb −3.1 kg | −15 lb −6.8 kg | −22 lb −10 kg |
| 160 lb 72.6 kg | −16 lb −7.2 kg | −7 lb −3.2 kg | −16 lb −7.2 kg | −23 lb −10.4 kg |
| 170 lb 77.1 kg | −16 lb −7.3 kg | −7 lb −3.2 kg | −17 lb −7.7 kg | −24 lb −10.9 kg |
| 180 lb 81.6 kg | −17 lb −7.7 kg | −8 lb −3.6 kg | −17 lb −7.7 kg | −25 lb −11.3 kg |
| 190 lb 86.2 kg | −17 lb −7.7 kg | −8 lb −3.6 kg | −18 lb −8.2 kg | −25 lb −11.3 kg |
| 200 lb 90.7 kg | −18 lb −8.1 kg | −8 lb −3.7 kg | −18 lb −8.1 kg | −26 lb −11.7 kg |
| 210 lb 95.3 kg | −19 lb −8.7 kg | −9 lb −4 kg | −19 lb −8.6 kg | −27 lb −12.3 kg |
| 220 lb 99.8 kg | −19 lb −8.6 kg | −9 lb −4.1 kg | −19 lb −8.6 kg | −29 lb −13.1 kg |
| 230 lb 104.3 kg | −20 lb −9 kg | −10 lb −4.6 kg | −20 lb −9.1 kg | −29 lb −13.2 kg |
| 240 lb 108.9 kg | −20 lb −9.1 kg | −9 lb −4.1 kg | −20 lb −9.1 kg | −30 lb −13.6 kg |
Zercher Squats and Barbell Hack Squat Exercises Used by This Calculator
This calculator uses a full-depth barbell Zercher squat and a free-weight barbell hack squat. Use strict canonical Zercher Squats and Barbell Hack 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.
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 Zercher Squats result and one recent Barbell Hack 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.
- Barbell Hack Squat — View the individual Barbell Hack Squat standards and next strength-level target.
- Machine Hack 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.
- Trap Bar Deadlift — 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.