Landmine Squat vs Barbell Front Squat Strength Standards
Compare your landmine 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 strict two-hand landmine squat through consistent depth to full standing lockout 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.
Landmine Squat vs Barbell Front Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the landmine 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 landmine 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 Landmine 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 Landmine Squat vs Barbell Front Squat Standards
How to read the table: The first number is Landmine 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 | 81 / 119 lb 36.7 / 54 kg | 115 / 154 lb 52.2 / 69.9 kg | 151 / 203 lb 68.5 / 92.1 kg | 190 / 259 lb 86.2 / 117.5 kg |
| 130 lb 59 kg | 85 / 126 lb 38.6 / 57.2 kg | 121 / 162 lb 54.9 / 73.5 kg | 159 / 214 lb 72.1 / 97.1 kg | 200 / 273 lb 90.7 / 123.8 kg |
| 140 lb 63.5 kg | 90 / 132 lb 40.8 / 59.9 kg | 127 / 171 lb 57.6 / 77.6 kg | 167 / 225 lb 75.7 / 102.1 kg | 210 / 287 lb 95.3 / 130.2 kg |
| 150 lb 68 kg | 94 / 138 lb 42.6 / 62.6 kg | 133 / 179 lb 60.3 / 81.2 kg | 175 / 236 lb 79.4 / 107 kg | 220 / 301 lb 99.8 / 136.5 kg |
| 160 lb 72.6 kg | 98 / 144 lb 44.5 / 65.3 kg | 139 / 186 lb 63 / 84.4 kg | 183 / 246 lb 83 / 111.6 kg | 230 / 314 lb 104.3 / 142.4 kg |
| 170 lb 77.1 kg | 102 / 150 lb 46.3 / 68 kg | 145 / 194 lb 65.8 / 88 kg | 190 / 256 lb 86.2 / 116.1 kg | 240 / 327 lb 108.9 / 148.3 kg |
| 180 lb 81.6 kg | 106 / 156 lb 48.1 / 70.8 kg | 150 / 202 lb 68 / 91.6 kg | 198 / 266 lb 89.8 / 120.7 kg | 249 / 340 lb 112.9 / 154.2 kg |
| 190 lb 86.2 kg | 110 / 162 lb 49.9 / 73.5 kg | 156 / 209 lb 70.8 / 94.8 kg | 205 / 276 lb 93 / 125.2 kg | 258 / 352 lb 117 / 159.7 kg |
| 200 lb 90.7 kg | 114 / 168 lb 51.7 / 76.2 kg | 161 / 216 lb 73 / 98 kg | 212 / 286 lb 96.2 / 129.7 kg | 267 / 364 lb 121.1 / 165.1 kg |
| 210 lb 95.3 kg | 118 / 173 lb 53.5 / 78.5 kg | 167 / 223 lb 75.7 / 101.2 kg | 219 / 295 lb 99.3 / 133.8 kg | 276 / 376 lb 125.2 / 170.6 kg |
| 220 lb 99.8 kg | 121 / 179 lb 54.9 / 81.2 kg | 172 / 230 lb 78 / 104.3 kg | 226 / 304 lb 102.5 / 137.9 kg | 284 / 388 lb 128.8 / 176 kg |
| 230 lb 104.3 kg | 125 / 184 lb 56.7 / 83.5 kg | 177 / 237 lb 80.3 / 107.5 kg | 233 / 313 lb 105.7 / 142 kg | 293 / 400 lb 132.9 / 181.4 kg |
| 240 lb 108.9 kg | 129 / 189 lb 58.5 / 85.7 kg | 182 / 244 lb 82.6 / 110.7 kg | 240 / 323 lb 108.9 / 146.5 kg | 301 / 411 lb 136.5 / 186.4 kg |
| 250 lb 113.4 kg | 132 / 195 lb 59.9 / 88.5 kg | 187 / 251 lb 84.8 / 113.9 kg | 246 / 331 lb 111.6 / 150.1 kg | 310 / 423 lb 140.6 / 191.9 kg |
| 260 lb 117.9 kg | 136 / 200 lb 61.7 / 90.7 kg | 192 / 258 lb 87.1 / 117 kg | 253 / 340 lb 114.8 / 154.2 kg | 318 / 434 lb 144.2 / 196.9 kg |
| 270 lb 122.5 kg | 139 / 205 lb 63 / 93 kg | 197 / 264 lb 89.4 / 119.7 kg | 259 / 349 lb 117.5 / 158.3 kg | 326 / 445 lb 147.9 / 201.8 kg |
| 280 lb 127 kg | 142 / 210 lb 64.4 / 95.3 kg | 202 / 271 lb 91.6 / 122.9 kg | 265 / 357 lb 120.2 / 161.9 kg | 334 / 456 lb 151.5 / 206.8 kg |
| 290 lb 131.5 kg | 146 / 215 lb 66.2 / 97.5 kg | 207 / 277 lb 93.9 / 125.6 kg | 272 / 366 lb 123.4 / 166 kg | 342 / 467 lb 155.1 / 211.8 kg |
| 300 lb 136.1 kg | 149 / 220 lb 67.6 / 99.8 kg | 212 / 283 lb 96.2 / 128.4 kg | 278 / 374 lb 126.1 / 169.6 kg | 350 / 477 lb 158.8 / 216.4 kg |
Women’s Landmine Squat vs Barbell Front Squat Standards
How to read the table: The first number is Landmine 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 | 53 / 86 lb 24 / 39 kg | 76 / 114 lb 34.5 / 51.7 kg | 101 / 149 lb 45.8 / 67.6 kg | 128 / 189 lb 58.1 / 85.7 kg |
| 110 lb 49.9 kg | 56 / 92 lb 25.4 / 41.7 kg | 81 / 122 lb 36.7 / 55.3 kg | 107 / 159 lb 48.5 / 72.1 kg | 137 / 202 lb 62.1 / 91.6 kg |
| 120 lb 54.4 kg | 59 / 97 lb 26.8 / 44 kg | 85 / 129 lb 38.6 / 58.5 kg | 114 / 168 lb 51.7 / 76.2 kg | 145 / 214 lb 65.8 / 97.1 kg |
| 130 lb 59 kg | 63 / 103 lb 28.6 / 46.7 kg | 90 / 136 lb 40.8 / 61.7 kg | 120 / 177 lb 54.4 / 80.3 kg | 153 / 225 lb 69.4 / 102.1 kg |
| 140 lb 63.5 kg | 66 / 108 lb 29.9 / 49 kg | 95 / 143 lb 43.1 / 64.9 kg | 126 / 186 lb 57.2 / 84.4 kg | 160 / 237 lb 72.6 / 107.5 kg |
| 150 lb 68 kg | 69 / 113 lb 31.3 / 51.3 kg | 99 / 150 lb 44.9 / 68 kg | 132 / 195 lb 59.9 / 88.5 kg | 168 / 248 lb 76.2 / 112.5 kg |
| 160 lb 72.6 kg | 72 / 118 lb 32.7 / 53.5 kg | 103 / 157 lb 46.7 / 71.2 kg | 138 / 204 lb 62.6 / 92.5 kg | 175 / 259 lb 79.4 / 117.5 kg |
| 170 lb 77.1 kg | 75 / 123 lb 34 / 55.8 kg | 108 / 163 lb 49 / 73.9 kg | 143 / 212 lb 64.9 / 96.2 kg | 183 / 270 lb 83 / 122.5 kg |
| 180 lb 81.6 kg | 78 / 128 lb 35.4 / 58.1 kg | 112 / 169 lb 50.8 / 76.7 kg | 149 / 220 lb 67.6 / 99.8 kg | 190 / 280 lb 86.2 / 127 kg |
| 190 lb 86.2 kg | 81 / 132 lb 36.7 / 59.9 kg | 116 / 176 lb 52.6 / 79.8 kg | 155 / 228 lb 70.3 / 103.4 kg | 197 / 290 lb 89.4 / 131.5 kg |
| 200 lb 90.7 kg | 84 / 137 lb 38.1 / 62.1 kg | 120 / 182 lb 54.4 / 82.6 kg | 160 / 236 lb 72.6 / 107 kg | 204 / 300 lb 92.5 / 136.1 kg |
| 210 lb 95.3 kg | 86 / 141 lb 39 / 64 kg | 124 / 188 lb 56.2 / 85.3 kg | 165 / 244 lb 74.8 / 110.7 kg | 210 / 310 lb 95.3 / 140.6 kg |
| 220 lb 99.8 kg | 89 / 146 lb 40.4 / 66.2 kg | 128 / 194 lb 58.1 / 88 kg | 170 / 252 lb 77.1 / 114.3 kg | 217 / 320 lb 98.4 / 145.1 kg |
| 230 lb 104.3 kg | 92 / 150 lb 41.7 / 68 kg | 132 / 199 lb 59.9 / 90.3 kg | 176 / 259 lb 79.8 / 117.5 kg | 223 / 330 lb 101.2 / 149.7 kg |
| 240 lb 108.9 kg | 94 / 155 lb 42.6 / 70.3 kg | 135 / 205 lb 61.2 / 93 kg | 181 / 267 lb 82.1 / 121.1 kg | 230 / 339 lb 104.3 / 153.8 kg |
How Your Landmine 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 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.
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 landmine squat | Adjust landmine squat targets to exact bodyweight 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 Landmine 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 landmine 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.
31.3 → 57.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell front squat standard minus the landmine squat standard. A plus sign means the barbell front squat standard is higher. A minus sign means the landmine squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +38 lb +17.3 kg | +39 lb +17.7 kg | +52 lb +23.6 kg | +69 lb +31.3 kg |
| 130 lb 59 kg | +41 lb +18.6 kg | +41 lb +18.6 kg | +55 lb +25 kg | +73 lb +33.1 kg |
| 140 lb 63.5 kg | +42 lb +19.1 kg | +44 lb +20 kg | +58 lb +26.4 kg | +77 lb +34.9 kg |
| 150 lb 68 kg | +44 lb +20 kg | +46 lb +20.9 kg | +61 lb +27.6 kg | +81 lb +36.7 kg |
| 160 lb 72.6 kg | +46 lb +20.8 kg | +47 lb +21.4 kg | +63 lb +28.6 kg | +84 lb +38.1 kg |
| 170 lb 77.1 kg | +48 lb +21.7 kg | +49 lb +22.2 kg | +66 lb +29.9 kg | +87 lb +39.4 kg |
| 180 lb 81.6 kg | +50 lb +22.7 kg | +52 lb +23.6 kg | +68 lb +30.9 kg | +91 lb +41.3 kg |
| 190 lb 86.2 kg | +52 lb +23.6 kg | +53 lb +24 kg | +71 lb +32.2 kg | +94 lb +42.7 kg |
| 200 lb 90.7 kg | +54 lb +24.5 kg | +55 lb +25 kg | +74 lb +33.5 kg | +97 lb +44 kg |
| 210 lb 95.3 kg | +55 lb +25 kg | +56 lb +25.5 kg | +76 lb +34.5 kg | +100 lb +45.4 kg |
| 220 lb 99.8 kg | +58 lb +26.3 kg | +58 lb +26.3 kg | +78 lb +35.4 kg | +104 lb +47.2 kg |
| 230 lb 104.3 kg | +59 lb +26.8 kg | +60 lb +27.2 kg | +80 lb +36.3 kg | +107 lb +48.5 kg |
| 240 lb 108.9 kg | +60 lb +27.2 kg | +62 lb +28.1 kg | +83 lb +37.6 kg | +110 lb +49.9 kg |
| 250 lb 113.4 kg | +63 lb +28.6 kg | +64 lb +29.1 kg | +85 lb +38.5 kg | +113 lb +51.3 kg |
| 260 lb 117.9 kg | +64 lb +29 kg | +66 lb +29.9 kg | +87 lb +39.4 kg | +116 lb +52.7 kg |
| 270 lb 122.5 kg | +66 lb +30 kg | +67 lb +30.3 kg | +90 lb +40.8 kg | +119 lb +53.9 kg |
| 280 lb 127 kg | +68 lb +30.9 kg | +69 lb +31.3 kg | +92 lb +41.7 kg | +122 lb +55.3 kg |
| 290 lb 131.5 kg | +69 lb +31.3 kg | +70 lb +31.7 kg | +94 lb +42.6 kg | +125 lb +56.7 kg |
| 300 lb 136.1 kg | +71 lb +32.2 kg | +71 lb +32.2 kg | +96 lb +43.5 kg | +127 lb +57.6 kg |
How Women’s Landmine 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.
27.6 → 49.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell front squat standard minus the landmine squat standard. A plus sign means the barbell front squat standard is higher. A minus sign means the landmine squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +33 lb +15 kg | +38 lb +17.2 kg | +48 lb +21.8 kg | +61 lb +27.6 kg |
| 110 lb 49.9 kg | +36 lb +16.3 kg | +41 lb +18.6 kg | +52 lb +23.6 kg | +65 lb +29.5 kg |
| 120 lb 54.4 kg | +38 lb +17.2 kg | +44 lb +19.9 kg | +54 lb +24.5 kg | +69 lb +31.3 kg |
| 130 lb 59 kg | +40 lb +18.1 kg | +46 lb +20.9 kg | +57 lb +25.9 kg | +72 lb +32.7 kg |
| 140 lb 63.5 kg | +42 lb +19.1 kg | +48 lb +21.8 kg | +60 lb +27.2 kg | +77 lb +34.9 kg |
| 150 lb 68 kg | +44 lb +20 kg | +51 lb +23.1 kg | +63 lb +28.6 kg | +80 lb +36.3 kg |
| 160 lb 72.6 kg | +46 lb +20.8 kg | +54 lb +24.5 kg | +66 lb +29.9 kg | +84 lb +38.1 kg |
| 170 lb 77.1 kg | +48 lb +21.8 kg | +55 lb +24.9 kg | +69 lb +31.3 kg | +87 lb +39.5 kg |
| 180 lb 81.6 kg | +50 lb +22.7 kg | +57 lb +25.9 kg | +71 lb +32.2 kg | +90 lb +40.8 kg |
| 190 lb 86.2 kg | +51 lb +23.2 kg | +60 lb +27.2 kg | +73 lb +33.1 kg | +93 lb +42.1 kg |
| 200 lb 90.7 kg | +53 lb +24 kg | +62 lb +28.2 kg | +76 lb +34.4 kg | +96 lb +43.6 kg |
| 210 lb 95.3 kg | +55 lb +25 kg | +64 lb +29.1 kg | +79 lb +35.9 kg | +100 lb +45.3 kg |
| 220 lb 99.8 kg | +57 lb +25.8 kg | +66 lb +29.9 kg | +82 lb +37.2 kg | +103 lb +46.7 kg |
| 230 lb 104.3 kg | +58 lb +26.3 kg | +67 lb +30.4 kg | +83 lb +37.7 kg | +107 lb +48.5 kg |
| 240 lb 108.9 kg | +61 lb +27.7 kg | +70 lb +31.8 kg | +86 lb +39 kg | +109 lb +49.5 kg |
Landmine Squat and Barbell Front Squat Exercises Used by This Calculator
This calculator uses a strict two-hand landmine squat and a full-depth barbell front squat. Use strict canonical Landmine Squat and Barbell Front Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
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 Landmine 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
- Landmine Squat — View the individual Landmine Squat standards and next strength-level target.
- Barbell Front Squat — View the individual Barbell Front 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 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.
- Belt Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.