Barbell Side Lunge vs Pallof Press With Rotation
Compare your barbell side lunge and pallof press with rotation against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps 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, complete strict pallof press with rotation repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Side Lunge vs Pallof Press with Rotation Strength Standards
Use these tables to compare the estimated one-rep max required for the barbell side lunge and pallof press with rotation to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Barbell Side Lunge / Pallof Press with Rotation, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Barbell Side Lunge vs Pallof Press with Rotation 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 |
| Pallof Press with Rotation | 20 lb9.1 kg | 32 lb14.5 kg | 48 lb21.8 kg | 67 lb30.4 kg | |
| 130 lb59 kg | Barbell Side Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 80 lb36.3 kg | 109 lb49.4 kg |
| Pallof Press with Rotation | 21 lb9.5 kg | 34 lb15.4 kg | 50 lb22.7 kg | 71 lb32.2 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 40 lb18.1 kg | 59 lb26.8 kg | 84 lb38.1 kg | 115 lb52.2 kg |
| Pallof Press with Rotation | 22 lb10 kg | 36 lb16.3 kg | 53 lb24 kg | 74 lb33.6 kg | |
| 150 lb68 kg | Barbell Side Lunge | 42 lb19.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 120 lb54.4 kg |
| Pallof Press with Rotation | 23 lb10.4 kg | 38 lb17.2 kg | 56 lb25.4 kg | 78 lb35.4 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 44 lb20 kg | 64 lb29 kg | 92 lb41.7 kg | 126 lb57.2 kg |
| Pallof Press with Rotation | 24 lb10.9 kg | 39 lb17.7 kg | 58 lb26.3 kg | 81 lb36.7 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 45 lb20.4 kg | 67 lb30.4 kg | 96 lb43.5 kg | 131 lb59.4 kg |
| Pallof Press with Rotation | 25 lb11.3 kg | 41 lb18.6 kg | 60 lb27.2 kg | 84 lb38.1 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 47 lb21.3 kg | 69 lb31.3 kg | 99 lb44.9 kg | 136 lb61.7 kg |
| Pallof Press with Rotation | 26 lb11.8 kg | 42 lb19.1 kg | 63 lb28.6 kg | 88 lb39.9 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 49 lb22.2 kg | 72 lb32.7 kg | 103 lb46.7 kg | 141 lb64 kg |
| Pallof Press with Rotation | 27 lb12.2 kg | 44 lb20 kg | 65 lb29.5 kg | 91 lb41.3 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 51 lb23.1 kg | 75 lb34 kg | 107 lb48.5 kg | 146 lb66.2 kg |
| Pallof Press with Rotation | 28 lb12.7 kg | 46 lb20.9 kg | 67 lb30.4 kg | 94 lb42.6 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 52 lb23.6 kg | 77 lb34.9 kg | 110 lb49.9 kg | 151 lb68.5 kg |
| Pallof Press with Rotation | 29 lb13.2 kg | 47 lb21.3 kg | 69 lb31.3 kg | 97 lb44 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 54 lb24.5 kg | 79 lb35.8 kg | 114 lb51.7 kg | 155 lb70.3 kg |
| Pallof Press with Rotation | 30 lb13.6 kg | 49 lb22.2 kg | 72 lb32.7 kg | 100 lb45.4 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 56 lb25.4 kg | 82 lb37.2 kg | 117 lb53.1 kg | 160 lb72.6 kg |
| Pallof Press with Rotation | 31 lb14.1 kg | 50 lb22.7 kg | 74 lb33.6 kg | 103 lb46.7 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 165 lb74.8 kg |
| Pallof Press with Rotation | 32 lb14.5 kg | 51 lb23.1 kg | 76 lb34.5 kg | 106 lb48.1 kg | |
| 250 lb113.4 kg | Barbell Side Lunge | 59 lb26.8 kg | 86 lb39 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Pallof Press with Rotation | 32 lb14.5 kg | 53 lb24 kg | 78 lb35.4 kg | 109 lb49.4 kg | |
| 260 lb117.9 kg | Barbell Side Lunge | 60 lb27.2 kg | 89 lb40.4 kg | 127 lb57.6 kg | 174 lb78.9 kg |
| Pallof Press with Rotation | 33 lb15 kg | 54 lb24.5 kg | 80 lb36.3 kg | 112 lb50.8 kg | |
| 270 lb122.5 kg | Barbell Side Lunge | 62 lb28.1 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Pallof Press with Rotation | 34 lb15.4 kg | 56 lb25.4 kg | 82 lb37.2 kg | 115 lb52.2 kg | |
| 280 lb127 kg | Barbell Side Lunge | 63 lb28.6 kg | 93 lb42.2 kg | 133 lb60.3 kg | 183 lb83 kg |
| Pallof Press with Rotation | 35 lb15.9 kg | 57 lb25.9 kg | 84 lb38.1 kg | 118 lb53.5 kg | |
| 290 lb131.5 kg | Barbell Side Lunge | 65 lb29.5 kg | 95 lb43.1 kg | 137 lb62.1 kg | 187 lb84.8 kg |
| Pallof Press with Rotation | 36 lb16.3 kg | 58 lb26.3 kg | 86 lb39 kg | 121 lb54.9 kg | |
| 300 lb136.1 kg | Barbell Side Lunge | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 191 lb86.6 kg |
| Pallof Press with Rotation | 37 lb16.8 kg | 60 lb27.2 kg | 88 lb39.9 kg | 123 lb55.8 kg |
Women’s Barbell Side Lunge vs Pallof Press with Rotation 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 |
| Pallof Press with Rotation | 11 lb5 kg | 18 lb8.2 kg | 29 lb13.2 kg | 43 lb19.5 kg | |
| 110 lb49.9 kg | Barbell Side Lunge | 24 lb10.9 kg | 36 lb16.3 kg | 51 lb23.1 kg | 71 lb32.2 kg |
| Pallof Press with Rotation | 11 lb5 kg | 20 lb9.1 kg | 31 lb14.1 kg | 46 lb20.9 kg | |
| 120 lb54.4 kg | Barbell Side Lunge | 25 lb11.3 kg | 38 lb17.2 kg | 54 lb24.5 kg | 75 lb34 kg |
| Pallof Press with Rotation | 12 lb5.4 kg | 21 lb9.5 kg | 33 lb15 kg | 49 lb22.2 kg | |
| 130 lb59 kg | Barbell Side Lunge | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 79 lb35.8 kg |
| Pallof Press with Rotation | 13 lb5.9 kg | 22 lb10 kg | 35 lb15.9 kg | 52 lb23.6 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 28 lb12.7 kg | 42 lb19.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
| Pallof Press with Rotation | 13 lb5.9 kg | 23 lb10.4 kg | 36 lb16.3 kg | 54 lb24.5 kg | |
| 150 lb68 kg | Barbell Side Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 87 lb39.5 kg |
| Pallof Press with Rotation | 14 lb6.4 kg | 24 lb10.9 kg | 38 lb17.2 kg | 57 lb25.9 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 91 lb41.3 kg |
| Pallof Press with Rotation | 15 lb6.8 kg | 25 lb11.3 kg | 40 lb18.1 kg | 60 lb27.2 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 32 lb14.5 kg | 48 lb21.8 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Pallof Press with Rotation | 15 lb6.8 kg | 26 lb11.8 kg | 41 lb18.6 kg | 62 lb28.1 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 33 lb15 kg | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Pallof Press with Rotation | 16 lb7.3 kg | 27 lb12.2 kg | 43 lb19.5 kg | 64 lb29 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 102 lb46.3 kg |
| Pallof Press with Rotation | 16 lb7.3 kg | 28 lb12.7 kg | 44 lb20 kg | 67 lb30.4 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 35 lb15.9 kg | 53 lb24 kg | 76 lb34.5 kg | 105 lb47.6 kg |
| Pallof Press with Rotation | 17 lb7.7 kg | 29 lb13.2 kg | 46 lb20.9 kg | 69 lb31.3 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 36 lb16.3 kg | 55 lb24.9 kg | 79 lb35.8 kg | 109 lb49.4 kg |
| Pallof Press with Rotation | 18 lb8.2 kg | 30 lb13.6 kg | 48 lb21.8 kg | 71 lb32.2 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | 112 lb50.8 kg |
| Pallof Press with Rotation | 18 lb8.2 kg | 31 lb14.1 kg | 49 lb22.2 kg | 74 lb33.6 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg |
| Pallof Press with Rotation | 19 lb8.6 kg | 32 lb14.5 kg | 51 lb23.1 kg | 76 lb34.5 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 40 lb18.1 kg | 60 lb27.2 kg | 86 lb39 kg | 119 lb54 kg |
| Pallof Press with Rotation | 19 lb8.6 kg | 33 lb15 kg | 52 lb23.6 kg | 78 lb35.4 kg |
How Your Barbell Side Lunge vs Pallof Press with Rotation 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
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Barbell Side Lunge and Pallof Press with Rotation 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the pallof press with rotation strength level
The pallof press with rotation 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.
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
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is 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 pallof press with rotation | 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 Pallof Press with Rotation Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 16.8 to 30.8 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Pallof Press with Rotation standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Pallof Press with Rotation 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 Pallof Press with Rotation 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 10.4 to 18.6 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Pallof Press with Rotation standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Pallof Press with Rotation 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 Pallof Press with Rotation Exercises Used by This Calculator
The calculator expects repeatable barbell side lunge and pallof press with rotation results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Barbell Side Lunge and Pallof Press with Rotation 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 Pallof Press with Rotation setup and load convention
The entered weight for strict Pallof Press with Rotation. Valid Pallof Press with Rotation reps. Press the handle away and rotate through the defined controlled range, then return under control to the same start without stepping, yanking, or losing cable tension and finish with A valid finish requires the press and rotation target to be reached under control with stable hips, shoulders level, no cable rebound, and no uncontrolled twist. 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 Pallof Press with Rotation 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.
- Pallof Press with Rotation — View the individual Pallof Press with Rotation 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.
- Pallof Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Cable Woodchopper — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.