Barbell Side Lunge vs Keg Deadlift

Barbell Side Lunge vs Keg Deadlift Strength Standards

These bodyweight tables place the barbell side lunge and keg deadlift 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 Side Lunge / Keg Deadlift, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.

Men’s Barbell Side Lunge vs Keg Deadlift 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.

Women’s Barbell Side Lunge vs Keg Deadlift 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.

How Your Barbell Side Lunge vs Keg Deadlift 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

When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Use recent Barbell Side Lunge and Keg Deadlift sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.

2. Find the barbell side lunge strength level

For barbell side lunge, 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.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

3. Find the keg deadlift strength level

The keg deadlift rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.

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.

Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.

Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.

How Men’s Barbell Side Lunge and Keg Deadlift Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Keg Deadlift standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Keg Deadlift standard is higher, and below zero means the Barbell Side Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Barbell Side Lunge and Keg Deadlift Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Keg Deadlift standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Keg Deadlift standard is higher, and below zero means the Barbell Side Lunge standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Barbell Side Lunge and Keg Deadlift Exercises Used by This Calculator

The calculator expects repeatable barbell side lunge and keg deadlift results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Barbell Side Lunge and Keg Deadlift 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.

Use the exercise-specific Barbell Side Lunge setup and load convention

Barbell is positioned on the upper back; high-bar or low-bar placement is allowed. Lifter begins standing upright with feet hip-width apart. Lifter steps laterally into a wide stance. Working foot remains flat and planted throughout the rep. Lifter descends by sitting into the working hip. Non-working leg remains extended with minimal knee bend. Working thigh reaches at least parallel, with hip crease at or below knee level. Each repetition counts only after returning to a fully upright standing position with hips and knees extended and feet returned under the body. Torso remains neutral with minimal forward collapse or rotation. Each rep is controlled with consistent depth, step width, and tempo. Reps are performed evenly on both sides; weaker side determines valid load and rep count. Raw lifting only; no equipped or assisted support is included. No shallow side steps without clear depth, forward or rotational lunge substitutions, excessive torso lean, momentum-assisted returns, assisted variations, machine-based lateral lunges, Smith machine variations, partial reps, uneven step widths, or equipped lifting are included. Load input represents total barbell weight only, not bodyweight. Standards reflect unilateral lower-body strength with significant lateral stability demands. Side lunges typically allow less loading than forward or reverse lunges due to reduced mechanical efficiency. Most lifters are limited by hip mobility, adductor strength, and lateral balance. Shallow depth or shortened step width will inflate results. Strict, repeatable execution is required for valid comparisons. Estimated 1RM is calculated from the entered weight used and reps.

Use the Keg Deadlift setup and load convention

Use one THIELMANN US 1/2-barrel stainless keg: 15.5 US gal, 15.55 in diameter, 23.22 in high, 29.75 lb nominal tare; no external lifting handles or attachments. Weigh the fully prepared closed keg. Enter actual total mass including keg, closure, and contents; do not infer weight from capacity, fill volume, or nominal tare. Place keg on cylindrical side with longitudinal axis horizontal/transverse, circular heads left/right, and valve opening centered at 12 o’clock. Keg begins motionless and fully floor-supported. Stand centered immediately behind. Wrap/scoop both hands beneath lower near/far shell quadrants; do not insert fingers into or deliberately grip upper/lower chimes, valve, spear opening, or attachments. Lift continuously without rolling keg toward body, first lapping it, or regripping. Arms remain materially long; incidental leg contact is allowed, but keg may not be supported on thighs/lap. Finish motionless and fully standing with knees/hips extended, trunk erect, keg clear of floor and below pelvis in original grip; no backward lean or thigh rest. Reset exact start between reps. Whole reps 1–10. Allowed exact keg/fill, belt, sleeves, wrist tape, chalk, shoes.

Enter one recent Barbell Side Lunge result and one recent Keg Deadlift result

First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Barbell Side Lunge — View the individual Barbell Side Lunge standards and next strength-level target.
• Keg Deadlift — View the individual Keg Deadlift standards and next strength-level target.
• Barbell Cossack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.