Kettlebell Swing vs Goblet Squat Strength Standards
Compare your kettlebell swing 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 single-kettlebell swing from a controlled backswing to a repeatable chest- or eye-height float using hip extension 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 Swing vs Goblet Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the kettlebell swing 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 swing 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 Swing / 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 Swing vs Goblet Squat Standards
How to read the table: The first number is Kettlebell Swing; 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 | 28 / 56 lb 12.7 / 25.4 kg | 45 / 80 lb 20.4 / 36.3 kg | 67 / 112 lb 30.4 / 50.8 kg | 92 / 147 lb 41.7 / 66.7 kg |
| 130 lb 59 kg | 30 / 59 lb 13.6 / 26.8 kg | 47 / 84 lb 21.3 / 38.1 kg | 71 / 118 lb 32.2 / 53.5 kg | 97 / 155 lb 44 / 70.3 kg |
| 140 lb 63.5 kg | 31 / 62 lb 14.1 / 28.1 kg | 50 / 88 lb 22.7 / 39.9 kg | 74 / 124 lb 33.6 / 56.2 kg | 102 / 163 lb 46.3 / 73.9 kg |
| 150 lb 68 kg | 32 / 65 lb 14.5 / 29.5 kg | 52 / 92 lb 23.6 / 41.7 kg | 78 / 130 lb 35.4 / 59 kg | 107 / 171 lb 48.5 / 77.6 kg |
| 160 lb 72.6 kg | 34 / 68 lb 15.4 / 30.8 kg | 54 / 96 lb 24.5 / 43.5 kg | 81 / 136 lb 36.7 / 61.7 kg | 111 / 178 lb 50.3 / 80.7 kg |
| 170 lb 77.1 kg | 35 / 71 lb 15.9 / 32.2 kg | 57 / 100 lb 25.9 / 45.4 kg | 84 / 141 lb 38.1 / 64 kg | 116 / 186 lb 52.6 / 84.4 kg |
| 180 lb 81.6 kg | 37 / 73 lb 16.8 / 33.1 kg | 59 / 104 lb 26.8 / 47.2 kg | 88 / 147 lb 39.9 / 66.7 kg | 121 / 193 lb 54.9 / 87.5 kg |
| 190 lb 86.2 kg | 38 / 76 lb 17.2 / 34.5 kg | 61 / 108 lb 27.7 / 49 kg | 91 / 152 lb 41.3 / 68.9 kg | 125 / 200 lb 56.7 / 90.7 kg |
| 200 lb 90.7 kg | 39 / 79 lb 17.7 / 35.8 kg | 63 / 112 lb 28.6 / 50.8 kg | 94 / 157 lb 42.6 / 71.2 kg | 129 / 207 lb 58.5 / 93.9 kg |
| 210 lb 95.3 kg | 41 / 81 lb 18.6 / 36.7 kg | 65 / 115 lb 29.5 / 52.2 kg | 97 / 162 lb 44 / 73.5 kg | 134 / 214 lb 60.8 / 97.1 kg |
| 220 lb 99.8 kg | 42 / 84 lb 19.1 / 38.1 kg | 67 / 119 lb 30.4 / 54 kg | 100 / 168 lb 45.4 / 76.2 kg | 138 / 221 lb 62.6 / 100.2 kg |
| 230 lb 104.3 kg | 43 / 86 lb 19.5 / 39 kg | 69 / 123 lb 31.3 / 55.8 kg | 103 / 173 lb 46.7 / 78.5 kg | 142 / 227 lb 64.4 / 103 kg |
| 240 lb 108.9 kg | 44 / 89 lb 20 / 40.4 kg | 71 / 126 lb 32.2 / 57.2 kg | 106 / 178 lb 48.1 / 80.7 kg | 146 / 234 lb 66.2 / 106.1 kg |
| 250 lb 113.4 kg | 46 / 91 lb 20.9 / 41.3 kg | 73 / 130 lb 33.1 / 59 kg | 109 / 183 lb 49.4 / 83 kg | 150 / 240 lb 68 / 108.9 kg |
| 260 lb 117.9 kg | 47 / 94 lb 21.3 / 42.6 kg | 75 / 133 lb 34 / 60.3 kg | 112 / 187 lb 50.8 / 84.8 kg | 154 / 247 lb 69.9 / 112 kg |
| 270 lb 122.5 kg | 48 / 96 lb 21.8 / 43.5 kg | 77 / 137 lb 34.9 / 62.1 kg | 115 / 192 lb 52.2 / 87.1 kg | 158 / 253 lb 71.7 / 114.8 kg |
| 280 lb 127 kg | 49 / 98 lb 22.2 / 44.5 kg | 79 / 140 lb 35.8 / 63.5 kg | 118 / 197 lb 53.5 / 89.4 kg | 162 / 259 lb 73.5 / 117.5 kg |
| 290 lb 131.5 kg | 50 / 101 lb 22.7 / 45.8 kg | 81 / 143 lb 36.7 / 64.9 kg | 121 / 201 lb 54.9 / 91.2 kg | 166 / 265 lb 75.3 / 120.2 kg |
| 300 lb 136.1 kg | 52 / 103 lb 23.6 / 46.7 kg | 83 / 146 lb 37.6 / 66.2 kg | 123 / 206 lb 55.8 / 93.4 kg | 169 / 271 lb 76.7 / 122.9 kg |
Women’s Kettlebell Swing vs Goblet Squat Standards
How to read the table: The first number is Kettlebell Swing; 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 | 16 / 40 lb 7.3 / 18.1 kg | 27 / 60 lb 12.2 / 27.2 kg | 40 / 82 lb 18.1 / 37.2 kg | 57 / 105 lb 25.9 / 47.6 kg |
| 110 lb 49.9 kg | 17 / 43 lb 7.7 / 19.5 kg | 28 / 63 lb 12.7 / 28.6 kg | 43 / 88 lb 19.5 / 39.9 kg | 61 / 112 lb 27.7 / 50.8 kg |
| 120 lb 54.4 kg | 18 / 46 lb 8.2 / 20.9 kg | 30 / 67 lb 13.6 / 30.4 kg | 46 / 93 lb 20.9 / 42.2 kg | 65 / 119 lb 29.5 / 54 kg |
| 130 lb 59 kg | 19 / 48 lb 8.6 / 21.8 kg | 32 / 71 lb 14.5 / 32.2 kg | 48 / 98 lb 21.8 / 44.5 kg | 68 / 125 lb 30.8 / 56.7 kg |
| 140 lb 63.5 kg | 20 / 51 lb 9.1 / 23.1 kg | 33 / 74 lb 15 / 33.6 kg | 51 / 103 lb 23.1 / 46.7 kg | 72 / 132 lb 32.7 / 59.9 kg |
| 150 lb 68 kg | 21 / 53 lb 9.5 / 24 kg | 35 / 78 lb 15.9 / 35.4 kg | 53 / 108 lb 24 / 49 kg | 75 / 138 lb 34 / 62.6 kg |
| 160 lb 72.6 kg | 22 / 55 lb 10 / 24.9 kg | 37 / 81 lb 16.8 / 36.7 kg | 55 / 113 lb 24.9 / 51.3 kg | 78 / 144 lb 35.4 / 65.3 kg |
| 170 lb 77.1 kg | 23 / 58 lb 10.4 / 26.3 kg | 38 / 85 lb 17.2 / 38.6 kg | 58 / 117 lb 26.3 / 53.1 kg | 82 / 150 lb 37.2 / 68 kg |
| 180 lb 81.6 kg | 24 / 60 lb 10.9 / 27.2 kg | 40 / 88 lb 18.1 / 39.9 kg | 60 / 122 lb 27.2 / 55.3 kg | 85 / 156 lb 38.6 / 70.8 kg |
| 190 lb 86.2 kg | 25 / 62 lb 11.3 / 28.1 kg | 41 / 91 lb 18.6 / 41.3 kg | 62 / 126 lb 28.1 / 57.2 kg | 88 / 162 lb 39.9 / 73.5 kg |
| 200 lb 90.7 kg | 25 / 64 lb 11.3 / 29 kg | 42 / 94 lb 19.1 / 42.6 kg | 64 / 131 lb 29 / 59.4 kg | 91 / 167 lb 41.3 / 75.7 kg |
| 210 lb 95.3 kg | 26 / 66 lb 11.8 / 29.9 kg | 44 / 98 lb 20 / 44.5 kg | 66 / 135 lb 29.9 / 61.2 kg | 94 / 173 lb 42.6 / 78.5 kg |
| 220 lb 99.8 kg | 27 / 68 lb 12.2 / 30.8 kg | 45 / 101 lb 20.4 / 45.8 kg | 68 / 139 lb 30.8 / 63 kg | 97 / 178 lb 44 / 80.7 kg |
| 230 lb 104.3 kg | 28 / 70 lb 12.7 / 31.8 kg | 47 / 104 lb 21.3 / 47.2 kg | 70 / 144 lb 31.8 / 65.3 kg | 100 / 184 lb 45.4 / 83.5 kg |
| 240 lb 108.9 kg | 29 / 73 lb 13.2 / 33.1 kg | 48 / 107 lb 21.8 / 48.5 kg | 73 / 148 lb 33.1 / 67.1 kg | 103 / 189 lb 46.7 / 85.7 kg |
How Your Kettlebell Swing 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 swing strength level
The standards use the sex-specific single-kettlebell 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 swing more without pound-for-pound scaling.
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 swing | Use single-kettlebell estimated max and adjust targets 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 Swing 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 swing 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.
25 → 46.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the kettlebell swing standard. A plus sign means the goblet squat standard is higher. A minus sign means the kettlebell swing standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +28 lb +12.7 kg | +35 lb +15.9 kg | +45 lb +20.4 kg | +55 lb +25 kg |
| 130 lb 59 kg | +29 lb +13.2 kg | +37 lb +16.8 kg | +47 lb +21.3 kg | +58 lb +26.3 kg |
| 140 lb 63.5 kg | +31 lb +14 kg | +38 lb +17.2 kg | +50 lb +22.6 kg | +61 lb +27.6 kg |
| 150 lb 68 kg | +33 lb +15 kg | +40 lb +18.1 kg | +52 lb +23.6 kg | +64 lb +29.1 kg |
| 160 lb 72.6 kg | +34 lb +15.4 kg | +42 lb +19 kg | +55 lb +25 kg | +67 lb +30.4 kg |
| 170 lb 77.1 kg | +36 lb +16.3 kg | +43 lb +19.5 kg | +57 lb +25.9 kg | +70 lb +31.8 kg |
| 180 lb 81.6 kg | +36 lb +16.3 kg | +45 lb +20.4 kg | +59 lb +26.8 kg | +72 lb +32.6 kg |
| 190 lb 86.2 kg | +38 lb +17.3 kg | +47 lb +21.3 kg | +61 lb +27.6 kg | +75 lb +34 kg |
| 200 lb 90.7 kg | +40 lb +18.1 kg | +49 lb +22.2 kg | +63 lb +28.6 kg | +78 lb +35.4 kg |
| 210 lb 95.3 kg | +40 lb +18.1 kg | +50 lb +22.7 kg | +65 lb +29.5 kg | +80 lb +36.3 kg |
| 220 lb 99.8 kg | +42 lb +19 kg | +52 lb +23.6 kg | +68 lb +30.8 kg | +83 lb +37.6 kg |
| 230 lb 104.3 kg | +43 lb +19.5 kg | +54 lb +24.5 kg | +70 lb +31.8 kg | +85 lb +38.6 kg |
| 240 lb 108.9 kg | +45 lb +20.4 kg | +55 lb +25 kg | +72 lb +32.6 kg | +88 lb +39.9 kg |
| 250 lb 113.4 kg | +45 lb +20.4 kg | +57 lb +25.9 kg | +74 lb +33.6 kg | +90 lb +40.9 kg |
| 260 lb 117.9 kg | +47 lb +21.3 kg | +58 lb +26.3 kg | +75 lb +34 kg | +93 lb +42.1 kg |
| 270 lb 122.5 kg | +48 lb +21.7 kg | +60 lb +27.2 kg | +77 lb +34.9 kg | +95 lb +43.1 kg |
| 280 lb 127 kg | +49 lb +22.3 kg | +61 lb +27.7 kg | +79 lb +35.9 kg | +97 lb +44 kg |
| 290 lb 131.5 kg | +51 lb +23.1 kg | +62 lb +28.2 kg | +80 lb +36.3 kg | +99 lb +44.9 kg |
| 300 lb 136.1 kg | +51 lb +23.1 kg | +63 lb +28.6 kg | +83 lb +37.6 kg | +102 lb +46.2 kg |
How Women’s Kettlebell Swing and Goblet 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.
21.7 → 39 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the kettlebell swing standard. A plus sign means the goblet squat standard is higher. A minus sign means the kettlebell swing standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +24 lb +10.8 kg | +33 lb +15 kg | +42 lb +19.1 kg | +48 lb +21.7 kg |
| 110 lb 49.9 kg | +26 lb +11.8 kg | +35 lb +15.9 kg | +45 lb +20.4 kg | +51 lb +23.1 kg |
| 120 lb 54.4 kg | +28 lb +12.7 kg | +37 lb +16.8 kg | +47 lb +21.3 kg | +54 lb +24.5 kg |
| 130 lb 59 kg | +29 lb +13.2 kg | +39 lb +17.7 kg | +50 lb +22.7 kg | +57 lb +25.9 kg |
| 140 lb 63.5 kg | +31 lb +14 kg | +41 lb +18.6 kg | +52 lb +23.6 kg | +60 lb +27.2 kg |
| 150 lb 68 kg | +32 lb +14.5 kg | +43 lb +19.5 kg | +55 lb +25 kg | +63 lb +28.6 kg |
| 160 lb 72.6 kg | +33 lb +14.9 kg | +44 lb +19.9 kg | +58 lb +26.4 kg | +66 lb +29.9 kg |
| 170 lb 77.1 kg | +35 lb +15.9 kg | +47 lb +21.4 kg | +59 lb +26.8 kg | +68 lb +30.8 kg |
| 180 lb 81.6 kg | +36 lb +16.3 kg | +48 lb +21.8 kg | +62 lb +28.1 kg | +71 lb +32.2 kg |
| 190 lb 86.2 kg | +37 lb +16.8 kg | +50 lb +22.7 kg | +64 lb +29.1 kg | +74 lb +33.6 kg |
| 200 lb 90.7 kg | +39 lb +17.7 kg | +52 lb +23.5 kg | +67 lb +30.4 kg | +76 lb +34.4 kg |
| 210 lb 95.3 kg | +40 lb +18.1 kg | +54 lb +24.5 kg | +69 lb +31.3 kg | +79 lb +35.9 kg |
| 220 lb 99.8 kg | +41 lb +18.6 kg | +56 lb +25.4 kg | +71 lb +32.2 kg | +81 lb +36.7 kg |
| 230 lb 104.3 kg | +42 lb +19.1 kg | +57 lb +25.9 kg | +74 lb +33.5 kg | +84 lb +38.1 kg |
| 240 lb 108.9 kg | +44 lb +19.9 kg | +59 lb +26.7 kg | +75 lb +34 kg | +86 lb +39 kg |
Kettlebell Swing and Goblet Squat Exercises Used by This Calculator
This calculator uses a strict single-kettlebell swing and a single-weight goblet squat. Use strict canonical Kettlebell Swing and Goblet Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter the weight of one kettlebell
Use a controlled backswing and explosive hip hinge to a repeatable chest- or eye-height float. Do not enter double-kettlebell load, squats, arm raises, high pulls, snatches, rounded, partial, momentum-shortcut, or assisted reps.
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 Swing 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 Swing — View the individual Kettlebell Swing standards and next strength-level target.
- Goblet Squat — View the individual Goblet Squat standards and next strength-level target.
- Kettlebell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Pull Through — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- 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.