Barbell Side Lunge vs Wagon Wheel Deadlift
Compare your barbell side lunge and wagon wheel deadlift against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review 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, start motionless, arms straight; lift continuously to motionless full hip/knee extension with shoulders controlled. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Side Lunge vs Wagon Wheel Deadlift Strength Standards
These bodyweight tables place the barbell side lunge and wagon wheel 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 / Wagon Wheel 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 Wagon Wheel 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 |
| Wagon Wheel Deadlift | 264 lb119.7 kg | 338 lb153.3 kg | 389 lb176.4 kg | 441 lb200 kg | |
| 130 lb59 kg | Barbell Side Lunge | 38 lb17.2 kg | 56 lb25.4 kg | 80 lb36.3 kg | 109 lb49.4 kg |
| Wagon Wheel Deadlift | 279 lb126.6 kg | 356 lb161.5 kg | 411 lb186.4 kg | 465 lb210.9 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 40 lb18.1 kg | 59 lb26.8 kg | 84 lb38.1 kg | 115 lb52.2 kg |
| Wagon Wheel Deadlift | 293 lb132.9 kg | 374 lb169.6 kg | 432 lb196 kg | 489 lb221.8 kg | |
| 150 lb68 kg | Barbell Side Lunge | 42 lb19.1 kg | 62 lb28.1 kg | 88 lb39.9 kg | 120 lb54.4 kg |
| Wagon Wheel Deadlift | 307 lb139.3 kg | 392 lb177.8 kg | 452 lb205 kg | 512 lb232.2 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 44 lb20 kg | 64 lb29 kg | 92 lb41.7 kg | 126 lb57.2 kg |
| Wagon Wheel Deadlift | 320 lb145.1 kg | 409 lb185.5 kg | 472 lb214.1 kg | 534 lb242.2 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 45 lb20.4 kg | 67 lb30.4 kg | 96 lb43.5 kg | 131 lb59.4 kg |
| Wagon Wheel Deadlift | 333 lb151 kg | 426 lb193.2 kg | 491 lb222.7 kg | 556 lb252.2 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 47 lb21.3 kg | 69 lb31.3 kg | 99 lb44.9 kg | 136 lb61.7 kg |
| Wagon Wheel Deadlift | 346 lb156.9 kg | 443 lb200.9 kg | 510 lb231.3 kg | 578 lb262.2 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 49 lb22.2 kg | 72 lb32.7 kg | 103 lb46.7 kg | 141 lb64 kg |
| Wagon Wheel Deadlift | 359 lb162.8 kg | 459 lb208.2 kg | 529 lb240 kg | 599 lb271.7 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 51 lb23.1 kg | 75 lb34 kg | 107 lb48.5 kg | 146 lb66.2 kg |
| Wagon Wheel Deadlift | 371 lb168.3 kg | 475 lb215.5 kg | 547 lb248.1 kg | 620 lb281.2 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 52 lb23.6 kg | 77 lb34.9 kg | 110 lb49.9 kg | 151 lb68.5 kg |
| Wagon Wheel Deadlift | 384 lb174.2 kg | 491 lb222.7 kg | 566 lb256.7 kg | 640 lb290.3 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 54 lb24.5 kg | 79 lb35.8 kg | 114 lb51.7 kg | 155 lb70.3 kg |
| Wagon Wheel Deadlift | 396 lb179.6 kg | 506 lb229.5 kg | 583 lb264.4 kg | 661 lb299.8 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 56 lb25.4 kg | 82 lb37.2 kg | 117 lb53.1 kg | 160 lb72.6 kg |
| Wagon Wheel Deadlift | 408 lb185.1 kg | 521 lb236.3 kg | 601 lb272.6 kg | 680 lb308.4 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 165 lb74.8 kg |
| Wagon Wheel Deadlift | 420 lb190.5 kg | 536 lb243.1 kg | 618 lb280.3 kg | 700 lb317.5 kg | |
| 250 lb113.4 kg | Barbell Side Lunge | 59 lb26.8 kg | 86 lb39 kg | 124 lb56.2 kg | 169 lb76.7 kg |
| Wagon Wheel Deadlift | 431 lb195.5 kg | 551 lb249.9 kg | 635 lb288 kg | 719 lb326.1 kg | |
| 260 lb117.9 kg | Barbell Side Lunge | 60 lb27.2 kg | 89 lb40.4 kg | 127 lb57.6 kg | 174 lb78.9 kg |
| Wagon Wheel Deadlift | 442 lb200.5 kg | 566 lb256.7 kg | 652 lb295.7 kg | 738 lb334.8 kg | |
| 270 lb122.5 kg | Barbell Side Lunge | 62 lb28.1 kg | 91 lb41.3 kg | 130 lb59 kg | 178 lb80.7 kg |
| Wagon Wheel Deadlift | 454 lb205.9 kg | 580 lb263.1 kg | 669 lb303.5 kg | 757 lb343.4 kg | |
| 280 lb127 kg | Barbell Side Lunge | 63 lb28.6 kg | 93 lb42.2 kg | 133 lb60.3 kg | 183 lb83 kg |
| Wagon Wheel Deadlift | 465 lb210.9 kg | 594 lb269.4 kg | 685 lb310.7 kg | 776 lb352 kg | |
| 290 lb131.5 kg | Barbell Side Lunge | 65 lb29.5 kg | 95 lb43.1 kg | 137 lb62.1 kg | 187 lb84.8 kg |
| Wagon Wheel Deadlift | 476 lb215.9 kg | 608 lb275.8 kg | 701 lb318 kg | 794 lb360.2 kg | |
| 300 lb136.1 kg | Barbell Side Lunge | 66 lb29.9 kg | 98 lb44.5 kg | 140 lb63.5 kg | 191 lb86.6 kg |
| Wagon Wheel Deadlift | 487 lb220.9 kg | 622 lb282.1 kg | 717 lb325.2 kg | 812 lb368.3 kg |
Women’s Barbell Side Lunge vs Wagon Wheel 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 |
| Wagon Wheel Deadlift | 156 lb70.8 kg | 211 lb95.7 kg | 253 lb114.8 kg | 288 lb130.6 kg | |
| 110 lb49.9 kg | Barbell Side Lunge | 24 lb10.9 kg | 36 lb16.3 kg | 51 lb23.1 kg | 71 lb32.2 kg |
| Wagon Wheel Deadlift | 167 lb75.7 kg | 224 lb101.6 kg | 269 lb122 kg | 307 lb139.3 kg | |
| 120 lb54.4 kg | Barbell Side Lunge | 25 lb11.3 kg | 38 lb17.2 kg | 54 lb24.5 kg | 75 lb34 kg |
| Wagon Wheel Deadlift | 177 lb80.3 kg | 238 lb108 kg | 285 lb129.3 kg | 326 lb147.9 kg | |
| 130 lb59 kg | Barbell Side Lunge | 26 lb11.8 kg | 40 lb18.1 kg | 57 lb25.9 kg | 79 lb35.8 kg |
| Wagon Wheel Deadlift | 186 lb84.4 kg | 251 lb113.9 kg | 301 lb136.5 kg | 344 lb156 kg | |
| 140 lb63.5 kg | Barbell Side Lunge | 28 lb12.7 kg | 42 lb19.1 kg | 60 lb27.2 kg | 83 lb37.6 kg |
| Wagon Wheel Deadlift | 196 lb88.9 kg | 264 lb119.7 kg | 316 lb143.3 kg | 361 lb163.7 kg | |
| 150 lb68 kg | Barbell Side Lunge | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 87 lb39.5 kg |
| Wagon Wheel Deadlift | 205 lb93 kg | 276 lb125.2 kg | 331 lb150.1 kg | 378 lb171.5 kg | |
| 160 lb72.6 kg | Barbell Side Lunge | 30 lb13.6 kg | 46 lb20.9 kg | 66 lb29.9 kg | 91 lb41.3 kg |
| Wagon Wheel Deadlift | 214 lb97.1 kg | 288 lb130.6 kg | 346 lb156.9 kg | 395 lb179.2 kg | |
| 170 lb77.1 kg | Barbell Side Lunge | 32 lb14.5 kg | 48 lb21.8 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Wagon Wheel Deadlift | 223 lb101.2 kg | 300 lb136.1 kg | 360 lb163.3 kg | 411 lb186.4 kg | |
| 180 lb81.6 kg | Barbell Side Lunge | 33 lb15 kg | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg |
| Wagon Wheel Deadlift | 231 lb104.8 kg | 312 lb141.5 kg | 374 lb169.6 kg | 427 lb193.7 kg | |
| 190 lb86.2 kg | Barbell Side Lunge | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 102 lb46.3 kg |
| Wagon Wheel Deadlift | 240 lb108.9 kg | 323 lb146.5 kg | 387 lb175.5 kg | 443 lb200.9 kg | |
| 200 lb90.7 kg | Barbell Side Lunge | 35 lb15.9 kg | 53 lb24 kg | 76 lb34.5 kg | 105 lb47.6 kg |
| Wagon Wheel Deadlift | 248 lb112.5 kg | 334 lb151.5 kg | 401 lb181.9 kg | 458 lb207.7 kg | |
| 210 lb95.3 kg | Barbell Side Lunge | 36 lb16.3 kg | 55 lb24.9 kg | 79 lb35.8 kg | 109 lb49.4 kg |
| Wagon Wheel Deadlift | 257 lb116.6 kg | 345 lb156.5 kg | 414 lb187.8 kg | 473 lb214.5 kg | |
| 220 lb99.8 kg | Barbell Side Lunge | 37 lb16.8 kg | 57 lb25.9 kg | 81 lb36.7 kg | 112 lb50.8 kg |
| Wagon Wheel Deadlift | 265 lb120.2 kg | 356 lb161.5 kg | 427 lb193.7 kg | 488 lb221.4 kg | |
| 230 lb104.3 kg | Barbell Side Lunge | 39 lb17.7 kg | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg |
| Wagon Wheel Deadlift | 273 lb123.8 kg | 367 lb166.5 kg | 440 lb199.6 kg | 503 lb228.2 kg | |
| 240 lb108.9 kg | Barbell Side Lunge | 40 lb18.1 kg | 60 lb27.2 kg | 86 lb39 kg | 119 lb54 kg |
| Wagon Wheel Deadlift | 280 lb127 kg | 378 lb171.5 kg | 453 lb205.5 kg | 517 lb234.5 kg |
How Your Barbell Side Lunge vs Wagon Wheel Deadlift Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
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 Wagon Wheel 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.
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 wagon wheel deadlift strength level
For wagon wheel deadlift, 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.
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 wagon wheel 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 Wagon Wheel Deadlift Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Wagon Wheel Deadlift for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 152.8 to 281.7 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Wagon Wheel Deadlift standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Wagon Wheel 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 Wagon Wheel Deadlift 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 100.7 to 180.5 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Wagon Wheel Deadlift standard minus the Barbell Side Lunge standard: zero means equal, above zero means the Wagon Wheel 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 Wagon Wheel Deadlift Exercises Used by This Calculator
Valid results depend on using the specified barbell side lunge and wagon wheel deadlift technique and load convention. Use strict, repeatable Barbell Side Lunge and Wagon Wheel 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 Wagon Wheel Deadlift setup and load convention
Use a straight, rigid 29 mm-diameter, 20 kg, 2.20 m Olympic power bar on a level platform. Fit one matching rigid 660.4 mm (26.00 in) wagon wheel outermost on each side so the unloaded shaft center is exactly 330.2 mm (13.00 in) above the platform. Record measured height and wheel identity/dimensions. Added plates must be no larger than 450 mm diameter, remain inward of the wagon wheels, and never touch the platform. Use collars. Weigh and score actual combined bar, wagon-wheel, plate, and collar mass. Use a conventional stance with hands outside legs. Start motionless, arms straight; lift continuously to motionless full hip/knee extension with shoulders controlled. Lower under control and reset for each of 1–10 reps. Belt, sleeves, wraps, chalk, and standard single-loop/lasso straps allowed. Figure-8 straps, hooks, tacky, suit, briefs, deliberate hitching/ramping/support on thighs, bounce, and assistance prohibited.
Enter one recent Barbell Side Lunge result and one recent Wagon Wheel 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.
- Wagon Wheel Deadlift — View the individual Wagon Wheel 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.