Barbell Front Squat vs Smith Machine Sissy Squat
Compare your barbell front squat and smith machine sissy squat against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, support the bar across the front of the shoulders, descend under control until the hip crease is below the top of the knee. For the second exercise, count 2–10 controlled reps without hip flexion over 10 degrees, stance/offset change, heel/wedge separation, bar-position change, rebound, rehooking, stop contact, or assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Front Squat vs Smith Machine Sissy Squat Strength Standards
These bodyweight tables place the barbell front squat and smith machine sissy squat targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Barbell Front Squat / Smith Machine Sissy Squat, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Barbell Front Squat vs Smith Machine Sissy Squat Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Barbell Front Squat | 119 lb54 kg | 154 lb69.9 kg | 203 lb92.1 kg | 259 lb117.5 kg |
| Smith Machine Sissy Squat | 27 lb12.2 kg | 41 lb18.6 kg | 59 lb26.8 kg | 77 lb34.9 kg | |
| 130 lb59 kg | Barbell Front Squat | 126 lb57.2 kg | 162 lb73.5 kg | 214 lb97.1 kg | 273 lb123.8 kg |
| Smith Machine Sissy Squat | 28 lb12.7 kg | 43 lb19.5 kg | 62 lb28.1 kg | 82 lb37.2 kg | |
| 140 lb63.5 kg | Barbell Front Squat | 132 lb59.9 kg | 171 lb77.6 kg | 225 lb102.1 kg | 287 lb130.2 kg |
| Smith Machine Sissy Squat | 29 lb13.2 kg | 46 lb20.9 kg | 65 lb29.5 kg | 86 lb39 kg | |
| 150 lb68 kg | Barbell Front Squat | 138 lb62.6 kg | 179 lb81.2 kg | 236 lb107 kg | 301 lb136.5 kg |
| Smith Machine Sissy Squat | 31 lb14.1 kg | 48 lb21.8 kg | 68 lb30.8 kg | 90 lb40.8 kg | |
| 160 lb72.6 kg | Barbell Front Squat | 144 lb65.3 kg | 186 lb84.4 kg | 246 lb111.6 kg | 314 lb142.4 kg |
| Smith Machine Sissy Squat | 32 lb14.5 kg | 50 lb22.7 kg | 71 lb32.2 kg | 94 lb42.6 kg | |
| 170 lb77.1 kg | Barbell Front Squat | 150 lb68 kg | 194 lb88 kg | 256 lb116.1 kg | 327 lb148.3 kg |
| Smith Machine Sissy Squat | 33 lb15 kg | 52 lb23.6 kg | 74 lb33.6 kg | 97 lb44 kg | |
| 180 lb81.6 kg | Barbell Front Squat | 156 lb70.8 kg | 202 lb91.6 kg | 266 lb120.7 kg | 340 lb154.2 kg |
| Smith Machine Sissy Squat | 35 lb15.9 kg | 54 lb24.5 kg | 77 lb34.9 kg | 101 lb45.8 kg | |
| 190 lb86.2 kg | Barbell Front Squat | 162 lb73.5 kg | 209 lb94.8 kg | 276 lb125.2 kg | 352 lb159.7 kg |
| Smith Machine Sissy Squat | 36 lb16.3 kg | 56 lb25.4 kg | 80 lb36.3 kg | 105 lb47.6 kg | |
| 200 lb90.7 kg | Barbell Front Squat | 168 lb76.2 kg | 216 lb98 kg | 286 lb129.7 kg | 364 lb165.1 kg |
| Smith Machine Sissy Squat | 37 lb16.8 kg | 58 lb26.3 kg | 83 lb37.6 kg | 109 lb49.4 kg | |
| 210 lb95.3 kg | Barbell Front Squat | 173 lb78.5 kg | 223 lb101.2 kg | 295 lb133.8 kg | 376 lb170.6 kg |
| Smith Machine Sissy Squat | 38 lb17.2 kg | 60 lb27.2 kg | 86 lb39 kg | 112 lb50.8 kg | |
| 220 lb99.8 kg | Barbell Front Squat | 179 lb81.2 kg | 230 lb104.3 kg | 304 lb137.9 kg | 388 lb176 kg |
| Smith Machine Sissy Squat | 40 lb18.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 116 lb52.6 kg | |
| 230 lb104.3 kg | Barbell Front Squat | 184 lb83.5 kg | 237 lb107.5 kg | 313 lb142 kg | 400 lb181.4 kg |
| Smith Machine Sissy Squat | 41 lb18.6 kg | 64 lb29 kg | 91 lb41.3 kg | 119 lb54 kg | |
| 240 lb108.9 kg | Barbell Front Squat | 189 lb85.7 kg | 244 lb110.7 kg | 323 lb146.5 kg | 411 lb186.4 kg |
| Smith Machine Sissy Squat | 42 lb19.1 kg | 65 lb29.5 kg | 93 lb42.2 kg | 123 lb55.8 kg | |
| 250 lb113.4 kg | Barbell Front Squat | 195 lb88.5 kg | 251 lb113.9 kg | 331 lb150.1 kg | 423 lb191.9 kg |
| Smith Machine Sissy Squat | 43 lb19.5 kg | 67 lb30.4 kg | 96 lb43.5 kg | 126 lb57.2 kg | |
| 260 lb117.9 kg | Barbell Front Squat | 200 lb90.7 kg | 258 lb117 kg | 340 lb154.2 kg | 434 lb196.9 kg |
| Smith Machine Sissy Squat | 44 lb20 kg | 69 lb31.3 kg | 99 lb44.9 kg | 129 lb58.5 kg | |
| 270 lb122.5 kg | Barbell Front Squat | 205 lb93 kg | 264 lb119.7 kg | 349 lb158.3 kg | 445 lb201.8 kg |
| Smith Machine Sissy Squat | 46 lb20.9 kg | 71 lb32.2 kg | 101 lb45.8 kg | 133 lb60.3 kg | |
| 280 lb127 kg | Barbell Front Squat | 210 lb95.3 kg | 271 lb122.9 kg | 357 lb161.9 kg | 456 lb206.8 kg |
| Smith Machine Sissy Squat | 47 lb21.3 kg | 73 lb33.1 kg | 104 lb47.2 kg | 136 lb61.7 kg | |
| 290 lb131.5 kg | Barbell Front Squat | 215 lb97.5 kg | 277 lb125.6 kg | 366 lb166 kg | 467 lb211.8 kg |
| Smith Machine Sissy Squat | 48 lb21.8 kg | 74 lb33.6 kg | 106 lb48.1 kg | 139 lb63 kg | |
| 300 lb136.1 kg | Barbell Front Squat | 220 lb99.8 kg | 283 lb128.4 kg | 374 lb169.6 kg | 477 lb216.4 kg |
| Smith Machine Sissy Squat | 49 lb22.2 kg | 76 lb34.5 kg | 108 lb49 kg | 142 lb64.4 kg |
Women’s Barbell Front Squat vs Smith Machine Sissy Squat Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Barbell Front Squat | 86 lb39 kg | 114 lb51.7 kg | 149 lb67.6 kg | 189 lb85.7 kg |
| Smith Machine Sissy Squat | 15 lb6.8 kg | 24 lb10.9 kg | 37 lb16.8 kg | 48 lb21.8 kg | |
| 110 lb49.9 kg | Barbell Front Squat | 92 lb41.7 kg | 122 lb55.3 kg | 159 lb72.1 kg | 202 lb91.6 kg |
| Smith Machine Sissy Squat | 16 lb7.3 kg | 26 lb11.8 kg | 40 lb18.1 kg | 51 lb23.1 kg | |
| 120 lb54.4 kg | Barbell Front Squat | 97 lb44 kg | 129 lb58.5 kg | 168 lb76.2 kg | 214 lb97.1 kg |
| Smith Machine Sissy Squat | 17 lb7.7 kg | 28 lb12.7 kg | 42 lb19.1 kg | 54 lb24.5 kg | |
| 130 lb59 kg | Barbell Front Squat | 103 lb46.7 kg | 136 lb61.7 kg | 177 lb80.3 kg | 225 lb102.1 kg |
| Smith Machine Sissy Squat | 18 lb8.2 kg | 29 lb13.2 kg | 45 lb20.4 kg | 57 lb25.9 kg | |
| 140 lb63.5 kg | Barbell Front Squat | 108 lb49 kg | 143 lb64.9 kg | 186 lb84.4 kg | 237 lb107.5 kg |
| Smith Machine Sissy Squat | 19 lb8.6 kg | 31 lb14.1 kg | 47 lb21.3 kg | 60 lb27.2 kg | |
| 150 lb68 kg | Barbell Front Squat | 113 lb51.3 kg | 150 lb68 kg | 195 lb88.5 kg | 248 lb112.5 kg |
| Smith Machine Sissy Squat | 20 lb9.1 kg | 32 lb14.5 kg | 49 lb22.2 kg | 63 lb28.6 kg | |
| 160 lb72.6 kg | Barbell Front Squat | 118 lb53.5 kg | 157 lb71.2 kg | 204 lb92.5 kg | 259 lb117.5 kg |
| Smith Machine Sissy Squat | 21 lb9.5 kg | 33 lb15 kg | 51 lb23.1 kg | 66 lb29.9 kg | |
| 170 lb77.1 kg | Barbell Front Squat | 123 lb55.8 kg | 163 lb73.9 kg | 212 lb96.2 kg | 270 lb122.5 kg |
| Smith Machine Sissy Squat | 22 lb10 kg | 35 lb15.9 kg | 53 lb24 kg | 68 lb30.8 kg | |
| 180 lb81.6 kg | Barbell Front Squat | 128 lb58.1 kg | 169 lb76.7 kg | 220 lb99.8 kg | 280 lb127 kg |
| Smith Machine Sissy Squat | 23 lb10.4 kg | 36 lb16.3 kg | 55 lb24.9 kg | 71 lb32.2 kg | |
| 190 lb86.2 kg | Barbell Front Squat | 132 lb59.9 kg | 176 lb79.8 kg | 228 lb103.4 kg | 290 lb131.5 kg |
| Smith Machine Sissy Squat | 23 lb10.4 kg | 37 lb16.8 kg | 57 lb25.9 kg | 74 lb33.6 kg | |
| 200 lb90.7 kg | Barbell Front Squat | 137 lb62.1 kg | 182 lb82.6 kg | 236 lb107 kg | 300 lb136.1 kg |
| Smith Machine Sissy Squat | 24 lb10.9 kg | 39 lb17.7 kg | 59 lb26.8 kg | 76 lb34.5 kg | |
| 210 lb95.3 kg | Barbell Front Squat | 141 lb64 kg | 188 lb85.3 kg | 244 lb110.7 kg | 310 lb140.6 kg |
| Smith Machine Sissy Squat | 25 lb11.3 kg | 40 lb18.1 kg | 61 lb27.7 kg | 79 lb35.8 kg | |
| 220 lb99.8 kg | Barbell Front Squat | 146 lb66.2 kg | 194 lb88 kg | 252 lb114.3 kg | 320 lb145.1 kg |
| Smith Machine Sissy Squat | 26 lb11.8 kg | 41 lb18.6 kg | 63 lb28.6 kg | 81 lb36.7 kg | |
| 230 lb104.3 kg | Barbell Front Squat | 150 lb68 kg | 199 lb90.3 kg | 259 lb117.5 kg | 330 lb149.7 kg |
| Smith Machine Sissy Squat | 27 lb12.2 kg | 43 lb19.5 kg | 65 lb29.5 kg | 84 lb38.1 kg | |
| 240 lb108.9 kg | Barbell Front Squat | 155 lb70.3 kg | 205 lb93 kg | 267 lb121.1 kg | 339 lb153.8 kg |
| Smith Machine Sissy Squat | 27 lb12.2 kg | 44 lb20 kg | 67 lb30.4 kg | 86 lb39 kg |
How Your Barbell Front Squat vs Smith Machine Sissy Squat Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Barbell Front Squat vs Smith Machine Sissy Squat comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the barbell front squat strength level
For barbell front squat, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use 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.
3. Find the smith machine sissy squat strength level
For smith machine sissy squat, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change these 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 barbell front squat | Use total-barbell estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the smith machine sissy squat | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Barbell Front Squat and Smith Machine Sissy Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 82.6 to 152 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Sissy Squat standard minus the Barbell Front Squat standard: zero means equal, above zero means the Smith Machine Sissy Squat standard is higher, and below zero means the Barbell Front Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Front Squat and Smith Machine Sissy Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 100–240 lb bodyweight, the Elite gap changes from 63.9 to 114.8 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Sissy Squat standard minus the Barbell Front Squat standard: zero means equal, above zero means the Smith Machine Sissy Squat standard is higher, and below zero means the Barbell Front Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Front Squat and Smith Machine Sissy Squat Exercises Used by This Calculator
Compare like-for-like attempts by keeping the barbell front squat and smith machine sissy squat setup consistent with their individual rules. Use strict, repeatable Barbell Front Squat and Smith Machine Sissy Squat tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Use the Smith Machine Sissy Squat setup and load convention
Use Smith rails vertical within 1 degree and a non-counterbalanced bar. Measure unloaded resistance and enter it plus all plates on both sleeves. Center bar on upper trapezius. Stand on a rigid wedge elevating heels 10 degrees plus or minus 1 degree. Heel centers equal measured hip-joint width plus or minus 2 cm. At upright start, midfoot centers are 30 cm plus or minus 2 cm forward of bar-center line. Maintain knees, hips, and shoulders within 10 degrees of one straight line. Flex knees forward/down to 90 degrees plus or minus 5 degrees; extend to within 5 degrees of straight. Count 2–10 controlled reps without hip flexion over 10 degrees, stance/offset change, heel/wedge separation, bar-position change, rebound, rehooking, stop contact, or assistance. Maximal singles prohibited.
Enter one recent Barbell Front Squat result and one recent Smith Machine Sissy Squat result
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Front Squat — View the individual Barbell Front Squat standards and next strength-level target.
- Smith Machine Sissy Squat — View the individual Smith Machine Sissy Squat standards and next strength-level target.
- Machine Hack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Safety Bar Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Sumo Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Tempo Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.