Safety Bar Squat vs Barbell Hack Squat Strength Standards
Compare your safety bar 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.
Use each exercise's canonical input: External load for Safety Bar Squat and Total barbell weight for Barbell Hack Squat. Use a strict, repeatable safety bar squat test using the canonical setup, range, and finish rules 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.
Safety Bar Squat vs Barbell Hack Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the safety bar 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 safety bar 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 Safety Bar 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 Safety Bar Squat vs Barbell Hack Squat Standards
How to read the table: The first number is Safety Bar 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 | 182 / 105 lb 82.6 / 47.6 kg | 221 / 147 lb 100.2 / 66.7 kg | 260 / 189 lb 117.9 / 85.7 kg | 294 / 231 lb 133.4 / 104.8 kg |
| 130 lb 59 kg | 192 / 111 lb 87.1 / 50.3 kg | 233 / 155 lb 105.7 / 70.3 kg | 274 / 200 lb 124.3 / 90.7 kg | 310 / 244 lb 140.6 / 110.7 kg |
| 140 lb 63.5 kg | 202 / 117 lb 91.6 / 53.1 kg | 245 / 163 lb 111.1 / 73.9 kg | 288 / 210 lb 130.6 / 95.3 kg | 326 / 256 lb 147.9 / 116.1 kg |
| 150 lb 68 kg | 211 / 122 lb 95.7 / 55.3 kg | 256 / 171 lb 116.1 / 77.6 kg | 302 / 220 lb 137 / 99.8 kg | 341 / 268 lb 154.7 / 121.6 kg |
| 160 lb 72.6 kg | 220 / 128 lb 99.8 / 58.1 kg | 268 / 178 lb 121.6 / 80.7 kg | 315 / 229 lb 142.9 / 103.9 kg | 356 / 280 lb 161.5 / 127 kg |
| 170 lb 77.1 kg | 229 / 133 lb 103.9 / 60.3 kg | 279 / 186 lb 126.6 / 84.4 kg | 328 / 239 lb 148.8 / 108.4 kg | 370 / 292 lb 167.8 / 132.4 kg |
| 180 lb 81.6 kg | 238 / 138 lb 108 / 62.6 kg | 289 / 193 lb 131.1 / 87.5 kg | 341 / 248 lb 154.7 / 112.5 kg | 385 / 303 lb 174.6 / 137.4 kg |
| 190 lb 86.2 kg | 247 / 143 lb 112 / 64.9 kg | 300 / 200 lb 136.1 / 90.7 kg | 353 / 257 lb 160.1 / 116.6 kg | 399 / 314 lb 181 / 142.4 kg |
| 200 lb 90.7 kg | 256 / 148 lb 116.1 / 67.1 kg | 310 / 207 lb 140.6 / 93.9 kg | 365 / 266 lb 165.6 / 120.7 kg | 413 / 325 lb 187.3 / 147.4 kg |
| 210 lb 95.3 kg | 264 / 153 lb 119.7 / 69.4 kg | 321 / 214 lb 145.6 / 97.1 kg | 377 / 275 lb 171 / 124.7 kg | 427 / 336 lb 193.7 / 152.4 kg |
| 220 lb 99.8 kg | 272 / 158 lb 123.4 / 71.7 kg | 331 / 221 lb 150.1 / 100.2 kg | 389 / 283 lb 176.4 / 128.4 kg | 440 / 346 lb 199.6 / 156.9 kg |
| 230 lb 104.3 kg | 281 / 162 lb 127.5 / 73.5 kg | 341 / 227 lb 154.7 / 103 kg | 401 / 292 lb 181.9 / 132.4 kg | 453 / 357 lb 205.5 / 161.9 kg |
| 240 lb 108.9 kg | 289 / 167 lb 131.1 / 75.7 kg | 351 / 234 lb 159.2 / 106.1 kg | 412 / 300 lb 186.9 / 136.1 kg | 466 / 367 lb 211.4 / 166.5 kg |
| 250 lb 113.4 kg | 297 / 172 lb 134.7 / 78 kg | 360 / 240 lb 163.3 / 108.9 kg | 424 / 309 lb 192.3 / 140.2 kg | 479 / 377 lb 217.3 / 171 kg |
| 260 lb 117.9 kg | 304 / 176 lb 137.9 / 79.8 kg | 370 / 247 lb 167.8 / 112 kg | 435 / 317 lb 197.3 / 143.8 kg | 492 / 387 lb 223.2 / 175.5 kg |
| 270 lb 122.5 kg | 312 / 181 lb 141.5 / 82.1 kg | 379 / 253 lb 171.9 / 114.8 kg | 446 / 325 lb 202.3 / 147.4 kg | 504 / 397 lb 228.6 / 180.1 kg |
| 280 lb 127 kg | 320 / 185 lb 145.1 / 83.9 kg | 388 / 259 lb 176 / 117.5 kg | 457 / 333 lb 207.3 / 151 kg | 517 / 407 lb 234.5 / 184.6 kg |
| 290 lb 131.5 kg | 327 / 190 lb 148.3 / 86.2 kg | 398 / 265 lb 180.5 / 120.2 kg | 468 / 341 lb 212.3 / 154.7 kg | 529 / 416 lb 240 / 188.7 kg |
| 300 lb 136.1 kg | 335 / 194 lb 152 / 88 kg | 407 / 271 lb 184.6 / 122.9 kg | 479 / 348 lb 217.3 / 157.9 kg | 541 / 426 lb 245.4 / 193.2 kg |
Women’s Safety Bar Squat vs Barbell Hack Squat Standards
How to read the table: The first number is Safety Bar 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 | 112 / 57 lb 50.8 / 25.9 kg | 140 / 86 lb 63.5 / 39 kg | 172 / 109 lb 78 / 49.4 kg | 199 / 132 lb 90.3 / 59.9 kg |
| 110 lb 49.9 kg | 120 / 61 lb 54.4 / 27.7 kg | 149 / 92 lb 67.6 / 41.7 kg | 183 / 116 lb 83 / 52.6 kg | 212 / 141 lb 96.2 / 64 kg |
| 120 lb 54.4 kg | 127 / 65 lb 57.6 / 29.5 kg | 158 / 97 lb 71.7 / 44 kg | 194 / 123 lb 88 / 55.8 kg | 225 / 149 lb 102.1 / 67.6 kg |
| 130 lb 59 kg | 134 / 68 lb 60.8 / 30.8 kg | 166 / 103 lb 75.3 / 46.7 kg | 205 / 130 lb 93 / 59 kg | 237 / 157 lb 107.5 / 71.2 kg |
| 140 lb 63.5 kg | 140 / 72 lb 63.5 / 32.7 kg | 175 / 108 lb 79.4 / 49 kg | 215 / 137 lb 97.5 / 62.1 kg | 249 / 165 lb 112.9 / 74.8 kg |
| 150 lb 68 kg | 147 / 75 lb 66.7 / 34 kg | 183 / 113 lb 83 / 51.3 kg | 225 / 143 lb 102.1 / 64.9 kg | 261 / 173 lb 118.4 / 78.5 kg |
| 160 lb 72.6 kg | 153 / 78 lb 69.4 / 35.4 kg | 191 / 118 lb 86.6 / 53.5 kg | 235 / 149 lb 106.6 / 67.6 kg | 272 / 181 lb 123.4 / 82.1 kg |
| 170 lb 77.1 kg | 160 / 82 lb 72.6 / 37.2 kg | 199 / 123 lb 90.3 / 55.8 kg | 245 / 155 lb 111.1 / 70.3 kg | 284 / 188 lb 128.8 / 85.3 kg |
| 180 lb 81.6 kg | 166 / 85 lb 75.3 / 38.6 kg | 207 / 128 lb 93.9 / 58.1 kg | 254 / 161 lb 115.2 / 73 kg | 295 / 195 lb 133.8 / 88.5 kg |
| 190 lb 86.2 kg | 172 / 88 lb 78 / 39.9 kg | 214 / 132 lb 97.1 / 59.9 kg | 263 / 167 lb 119.3 / 75.7 kg | 306 / 203 lb 138.8 / 92.1 kg |
| 200 lb 90.7 kg | 178 / 91 lb 80.7 / 41.3 kg | 222 / 137 lb 100.7 / 62.1 kg | 273 / 173 lb 123.8 / 78.5 kg | 316 / 210 lb 143.3 / 95.3 kg |
| 210 lb 95.3 kg | 184 / 94 lb 83.5 / 42.6 kg | 229 / 141 lb 103.9 / 64 kg | 282 / 179 lb 127.9 / 81.2 kg | 327 / 217 lb 148.3 / 98.4 kg |
| 220 lb 99.8 kg | 190 / 97 lb 86.2 / 44 kg | 236 / 146 lb 107 / 66.2 kg | 290 / 185 lb 131.5 / 83.9 kg | 337 / 223 lb 152.9 / 101.2 kg |
| 230 lb 104.3 kg | 195 / 100 lb 88.5 / 45.4 kg | 243 / 150 lb 110.2 / 68 kg | 299 / 190 lb 135.6 / 86.2 kg | 347 / 230 lb 157.4 / 104.3 kg |
| 240 lb 108.9 kg | 201 / 103 lb 91.2 / 46.7 kg | 250 / 155 lb 113.4 / 70.3 kg | 308 / 196 lb 139.7 / 88.9 kg | 357 / 237 lb 161.9 / 107.5 kg |
How Your Safety Bar Squat 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 safety bar squat strength level
The standards use the sex-specific targets from the individual Safety Bar 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 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 safety bar squat | Adjust safety bar 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 Safety Bar Squat 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 safety bar 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.
28.6 → 52.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the safety bar squat standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the safety bar squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −77 lb −35 kg | −74 lb −33.5 kg | −71 lb −32.2 kg | −63 lb −28.6 kg |
| 130 lb 59 kg | −81 lb −36.8 kg | −78 lb −35.4 kg | −74 lb −33.6 kg | −66 lb −29.9 kg |
| 140 lb 63.5 kg | −85 lb −38.5 kg | −82 lb −37.2 kg | −78 lb −35.3 kg | −70 lb −31.8 kg |
| 150 lb 68 kg | −89 lb −40.4 kg | −85 lb −38.5 kg | −82 lb −37.2 kg | −73 lb −33.1 kg |
| 160 lb 72.6 kg | −92 lb −41.7 kg | −90 lb −40.9 kg | −86 lb −39 kg | −76 lb −34.5 kg |
| 170 lb 77.1 kg | −96 lb −43.6 kg | −93 lb −42.2 kg | −89 lb −40.4 kg | −78 lb −35.4 kg |
| 180 lb 81.6 kg | −100 lb −45.4 kg | −96 lb −43.6 kg | −93 lb −42.2 kg | −82 lb −37.2 kg |
| 190 lb 86.2 kg | −104 lb −47.1 kg | −100 lb −45.4 kg | −96 lb −43.5 kg | −85 lb −38.6 kg |
| 200 lb 90.7 kg | −108 lb −49 kg | −103 lb −46.7 kg | −99 lb −44.9 kg | −88 lb −39.9 kg |
| 210 lb 95.3 kg | −111 lb −50.3 kg | −107 lb −48.5 kg | −102 lb −46.3 kg | −91 lb −41.3 kg |
| 220 lb 99.8 kg | −114 lb −51.7 kg | −110 lb −49.9 kg | −106 lb −48 kg | −94 lb −42.7 kg |
| 230 lb 104.3 kg | −119 lb −54 kg | −114 lb −51.7 kg | −109 lb −49.5 kg | −96 lb −43.6 kg |
| 240 lb 108.9 kg | −122 lb −55.4 kg | −117 lb −53.1 kg | −112 lb −50.8 kg | −99 lb −44.9 kg |
| 250 lb 113.4 kg | −125 lb −56.7 kg | −120 lb −54.4 kg | −115 lb −52.1 kg | −102 lb −46.3 kg |
| 260 lb 117.9 kg | −128 lb −58.1 kg | −123 lb −55.8 kg | −118 lb −53.5 kg | −105 lb −47.7 kg |
| 270 lb 122.5 kg | −131 lb −59.4 kg | −126 lb −57.1 kg | −121 lb −54.9 kg | −107 lb −48.5 kg |
| 280 lb 127 kg | −135 lb −61.2 kg | −129 lb −58.5 kg | −124 lb −56.3 kg | −110 lb −49.9 kg |
| 290 lb 131.5 kg | −137 lb −62.1 kg | −133 lb −60.3 kg | −127 lb −57.6 kg | −113 lb −51.3 kg |
| 300 lb 136.1 kg | −141 lb −64 kg | −136 lb −61.7 kg | −131 lb −59.4 kg | −115 lb −52.2 kg |
How Women’s Safety Bar Squat 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.
30.4 → 54.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the safety bar squat standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the safety bar squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −55 lb −24.9 kg | −54 lb −24.5 kg | −63 lb −28.6 kg | −67 lb −30.4 kg |
| 110 lb 49.9 kg | −59 lb −26.7 kg | −57 lb −25.9 kg | −67 lb −30.4 kg | −71 lb −32.2 kg |
| 120 lb 54.4 kg | −62 lb −28.1 kg | −61 lb −27.7 kg | −71 lb −32.2 kg | −76 lb −34.5 kg |
| 130 lb 59 kg | −66 lb −30 kg | −63 lb −28.6 kg | −75 lb −34 kg | −80 lb −36.3 kg |
| 140 lb 63.5 kg | −68 lb −30.8 kg | −67 lb −30.4 kg | −78 lb −35.4 kg | −84 lb −38.1 kg |
| 150 lb 68 kg | −72 lb −32.7 kg | −70 lb −31.7 kg | −82 lb −37.2 kg | −88 lb −39.9 kg |
| 160 lb 72.6 kg | −75 lb −34 kg | −73 lb −33.1 kg | −86 lb −39 kg | −91 lb −41.3 kg |
| 170 lb 77.1 kg | −78 lb −35.4 kg | −76 lb −34.5 kg | −90 lb −40.8 kg | −96 lb −43.5 kg |
| 180 lb 81.6 kg | −81 lb −36.7 kg | −79 lb −35.8 kg | −93 lb −42.2 kg | −100 lb −45.3 kg |
| 190 lb 86.2 kg | −84 lb −38.1 kg | −82 lb −37.2 kg | −96 lb −43.6 kg | −103 lb −46.7 kg |
| 200 lb 90.7 kg | −87 lb −39.4 kg | −85 lb −38.6 kg | −100 lb −45.3 kg | −106 lb −48 kg |
| 210 lb 95.3 kg | −90 lb −40.9 kg | −88 lb −39.9 kg | −103 lb −46.7 kg | −110 lb −49.9 kg |
| 220 lb 99.8 kg | −93 lb −42.2 kg | −90 lb −40.8 kg | −105 lb −47.6 kg | −114 lb −51.7 kg |
| 230 lb 104.3 kg | −95 lb −43.1 kg | −93 lb −42.2 kg | −109 lb −49.4 kg | −117 lb −53.1 kg |
| 240 lb 108.9 kg | −98 lb −44.5 kg | −95 lb −43.1 kg | −112 lb −50.8 kg | −120 lb −54.4 kg |
Safety Bar Squat and Barbell Hack Squat Exercises Used by This Calculator
This calculator uses a strict safety bar squat and a free-weight barbell hack squat. Use strict canonical Safety Bar Squat and Barbell Hack Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Safety Bar Squat
Follow the individual Safety Bar Squat calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
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 Safety Bar Squat result and one recent Barbell Hack Squat result
Use each exercise’s canonical input: External load for Safety Bar Squat and Total barbell weight for Barbell Hack Squat.
Related Tools
- Safety Bar Squat — View the individual Safety Bar Squat standards and next strength-level target.
- Barbell Hack Squat — View the individual Barbell Hack Squat standards and next strength-level target.
- 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.
- Barbell Front Squat — 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.
- Machine Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.