Barbell Side Lunge vs Kettlebell Kickstand Deadlift
Compare your barbell side lunge and kettlebell kickstand deadlift against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, reps are performed evenly on both sides; weaker side determines valid load and rep count. For the second exercise, the lifter hinges under control, lowers the kettlebell to the specified depth without swing or bounce, and returns to full controlled standing. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Side Lunge vs Kettlebell Kickstand Deadlift Strength Standards
These bodyweight tables place the barbell side lunge and kettlebell kickstand 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 / Kettlebell Kickstand 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 Kettlebell Kickstand 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Barbell Side Lunge | 36 lb16.3 kg | 53 lb24 kg | 76 lb34.5 kg | 104 lb47.2 kg |
| Kettlebell Kickstand Deadlift | 36 lb16.3 kg | 59 lb26.8 kg | 84 lb38.1 kg | 112 lb50.8 kg | |
| 130 lb59 kg | Barbell Side Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 80 lb36.3 kg | 109 lb49.4 kg |
| Kettlebell Kickstand Deadlift | 38 lb17.2 kg | 62 lb28.1 kg | 89 lb40.4 kg | 118 lb53.5 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 40 lb18.1 kg | 59 lb26.8 kg | 84 lb38.1 kg | 115 lb52.2 kg |
| Kettlebell Kickstand Deadlift | 40 lb18.1 kg | 65 lb29.5 kg | 93 lb42.2 kg | 124 lb56.2 kg | |
| 150 lb68 kg | Barbell Side Lunge | 42 lb19.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 120 lb54.4 kg |
| Kettlebell Kickstand Deadlift | 42 lb19.1 kg | 68 lb30.8 kg | 97 lb44 kg | 130 lb59 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 44 lb20 kg | 64 lb29 kg | 92 lb41.7 kg | 126 lb57.2 kg |
| Kettlebell Kickstand Deadlift | 44 lb20 kg | 71 lb32.2 kg | 102 lb46.3 kg | 136 lb61.7 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 45 lb20.4 kg | 67 lb30.4 kg | 96 lb43.5 kg | 131 lb59.4 kg |
| Kettlebell Kickstand Deadlift | 45 lb20.4 kg | 74 lb33.6 kg | 106 lb48.1 kg | 141 lb64 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 47 lb21.3 kg | 69 lb31.3 kg | 99 lb44.9 kg | 136 lb61.7 kg |
| Kettlebell Kickstand Deadlift | 47 lb21.3 kg | 77 lb34.9 kg | 110 lb49.9 kg | 147 lb66.7 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 49 lb22.2 kg | 72 lb32.7 kg | 103 lb46.7 kg | 141 lb64 kg |
| Kettlebell Kickstand Deadlift | 49 lb22.2 kg | 80 lb36.3 kg | 114 lb51.7 kg | 152 lb68.9 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 51 lb23.1 kg | 75 lb34 kg | 107 lb48.5 kg | 146 lb66.2 kg |
| Kettlebell Kickstand Deadlift | 51 lb23.1 kg | 83 lb37.6 kg | 118 lb53.5 kg | 157 lb71.2 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 52 lb23.6 kg | 77 lb34.9 kg | 110 lb49.9 kg | 151 lb68.5 kg |
| Kettlebell Kickstand Deadlift | 52 lb23.6 kg | 86 lb39 kg | 122 lb55.3 kg | 162 lb73.5 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 54 lb24.5 kg | 79 lb35.8 kg | 114 lb51.7 kg | 155 lb70.3 kg |
| Kettlebell Kickstand Deadlift | 54 lb24.5 kg | 88 lb39.9 kg | 126 lb57.2 kg | 168 lb76.2 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 56 lb25.4 kg | 82 lb37.2 kg | 117 lb53.1 kg | 160 lb72.6 kg |
| Kettlebell Kickstand Deadlift | 56 lb25.4 kg | 91 lb41.3 kg | 129 lb58.5 kg | 173 lb78.5 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 165 lb74.8 kg |
| Kettlebell Kickstand Deadlift | 57 lb25.9 kg | 93 lb42.2 kg | 133 lb60.3 kg | 178 lb80.7 kg | |
| 250 lb113.4 kg | Barbell Side Lunge | 59 lb26.8 kg | 86 lb39 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Kettlebell Kickstand Deadlift | 59 lb26.8 kg | 96 lb43.5 kg | 137 lb62.1 kg | 183 lb83 kg | |
| 260 lb117.9 kg | Barbell Side Lunge | 60 lb27.2 kg | 89 lb40.4 kg | 127 lb57.6 kg | 174 lb78.9 kg |
| Kettlebell Kickstand Deadlift | 60 lb27.2 kg | 99 lb44.9 kg | 141 lb64 kg | 187 lb84.8 kg | |
| 270 lb122.5 kg | Barbell Side Lunge | 62 lb28.1 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Kettlebell Kickstand Deadlift | 62 lb28.1 kg | 101 lb45.8 kg | 144 lb65.3 kg | 192 lb87.1 kg | |
| 280 lb127 kg | Barbell Side Lunge | 63 lb28.6 kg | 93 lb42.2 kg | 133 lb60.3 kg | 183 lb83 kg |
| Kettlebell Kickstand Deadlift | 63 lb28.6 kg | 104 lb47.2 kg | 148 lb67.1 kg | 197 lb89.4 kg | |
| 290 lb131.5 kg | Barbell Side Lunge | 65 lb29.5 kg | 95 lb43.1 kg | 137 lb62.1 kg | 187 lb84.8 kg |
| Kettlebell Kickstand Deadlift | 65 lb29.5 kg | 106 lb48.1 kg | 151 lb68.5 kg | 201 lb91.2 kg | |
| 300 lb136.1 kg | Barbell Side Lunge | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 191 lb86.6 kg |
| Kettlebell Kickstand Deadlift | 66 lb29.9 kg | 108 lb49 kg | 155 lb70.3 kg | 206 lb93.4 kg |
Women’s Barbell Side Lunge vs Kettlebell Kickstand 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Barbell Side Lunge | 22 lb10 kg | 34 lb15.4 kg | 48 lb21.8 kg | 66 lb29.9 kg |
| Kettlebell Kickstand Deadlift | 21 lb9.5 kg | 34 lb15.4 kg | 50 lb22.7 kg | 69 lb31.3 kg | |
| 110 lb49.9 kg | Barbell Side Lunge | 24 lb10.9 kg | 36 lb16.3 kg | 51 lb23.1 kg | 71 lb32.2 kg |
| Kettlebell Kickstand Deadlift | 22 lb10 kg | 37 lb16.8 kg | 54 lb24.5 kg | 73 lb33.1 kg | |
| 120 lb54.4 kg | Barbell Side Lunge | 25 lb11.3 kg | 38 lb17.2 kg | 54 lb24.5 kg | 75 lb34 kg |
| Kettlebell Kickstand Deadlift | 23 lb10.4 kg | 39 lb17.7 kg | 57 lb25.9 kg | 78 lb35.4 kg | |
| 130 lb59 kg | Barbell Side Lunge | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 79 lb35.8 kg |
| Kettlebell Kickstand Deadlift | 25 lb11.3 kg | 41 lb18.6 kg | 60 lb27.2 kg | 82 lb37.2 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 28 lb12.7 kg | 42 lb19.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
| Kettlebell Kickstand Deadlift | 26 lb11.8 kg | 43 lb19.5 kg | 63 lb28.6 kg | 86 lb39 kg | |
| 150 lb68 kg | Barbell Side Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 87 lb39.5 kg |
| Kettlebell Kickstand Deadlift | 27 lb12.2 kg | 45 lb20.4 kg | 66 lb29.9 kg | 90 lb40.8 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 91 lb41.3 kg |
| Kettlebell Kickstand Deadlift | 28 lb12.7 kg | 47 lb21.3 kg | 69 lb31.3 kg | 94 lb42.6 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 32 lb14.5 kg | 48 lb21.8 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Kettlebell Kickstand Deadlift | 29 lb13.2 kg | 49 lb22.2 kg | 72 lb32.7 kg | 98 lb44.5 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 33 lb15 kg | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Kettlebell Kickstand Deadlift | 30 lb13.6 kg | 51 lb23.1 kg | 75 lb34 kg | 102 lb46.3 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 102 lb46.3 kg |
| Kettlebell Kickstand Deadlift | 32 lb14.5 kg | 53 lb24 kg | 77 lb34.9 kg | 105 lb47.6 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 35 lb15.9 kg | 53 lb24 kg | 76 lb34.5 kg | 105 lb47.6 kg |
| Kettlebell Kickstand Deadlift | 33 lb15 kg | 55 lb24.9 kg | 80 lb36.3 kg | 109 lb49.4 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 36 lb16.3 kg | 55 lb24.9 kg | 79 lb35.8 kg | 109 lb49.4 kg |
| Kettlebell Kickstand Deadlift | 34 lb15.4 kg | 56 lb25.4 kg | 83 lb37.6 kg | 113 lb51.3 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | 112 lb50.8 kg |
| Kettlebell Kickstand Deadlift | 35 lb15.9 kg | 58 lb26.3 kg | 85 lb38.6 kg | 116 lb52.6 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg |
| Kettlebell Kickstand Deadlift | 36 lb16.3 kg | 60 lb27.2 kg | 88 lb39.9 kg | 120 lb54.4 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 40 lb18.1 kg | 60 lb27.2 kg | 86 lb39 kg | 119 lb54 kg |
| Kettlebell Kickstand Deadlift | 37 lb16.8 kg | 62 lb28.1 kg | 90 lb40.8 kg | 123 lb55.8 kg |
How Your Barbell Side Lunge vs Kettlebell Kickstand Deadlift Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
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 Side Lunge vs Kettlebell Kickstand Deadlift 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 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.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the kettlebell kickstand deadlift strength level
The standards use the sex-specific thresholds from the individual Kettlebell Kickstand Deadlift tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with 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
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
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 side lunge | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the kettlebell kickstand deadlift | 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. |
Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Barbell Side Lunge and Kettlebell Kickstand Deadlift Standards Differ
What the men’s data shows:
The barbell side lunge and kettlebell kickstand deadlift standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 3.6 to 6.8 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Kettlebell Kickstand Deadlift standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Kettlebell Kickstand 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Side Lunge and Kettlebell Kickstand Deadlift Standards Differ
What the women’s data shows:
The barbell side lunge and kettlebell kickstand deadlift standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Advanced and Elite at every displayed bodyweight.
At Elite, the difference is 1.4 kg at 100 lb and 1.8 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Kettlebell Kickstand Deadlift standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Kettlebell Kickstand 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Side Lunge and Kettlebell Kickstand Deadlift Exercises Used by This Calculator
The calculator expects repeatable barbell side lunge and kettlebell kickstand deadlift results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Barbell Side Lunge and Kettlebell Kickstand 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 Kettlebell Kickstand Deadlift setup and load convention
Entered load is the weight of the one kettlebell used for the kickstand deadlift, not a doubled load, per-hand load, or bodyweight-inclusive load. Total valid reps across both legs combined. The lifter hinges under control, lowers the kettlebell to the approved depth without swing or bounce, and returns to full controlled standing. a valid finish requires controlled hip and knee extension, kettlebell stable, working foot planted, rear foot still only assisting balance, and no hand support, stance change, swing, or shortened range. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Barbell Side Lunge result and one recent Kettlebell Kickstand 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.
- Kettlebell Kickstand Deadlift — View the individual Kettlebell Kickstand 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.
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