Belt Squat vs Landmine Squat Strength Standards
Compare your belt squat and landmine squat against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
For Belt Squat, enter displayed machine or stack weight. For Landmine Squat, enter total load added to the free end of the fixed bar. Use a strict, repeatable belt squat set that follows the canonical setup, range, and lockout rules and a strict two-hand landmine squat through consistent depth to full standing lockout. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Belt Squat vs Landmine Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the belt squat and landmine squat to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your belt squat and landmine squat.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Belt Squat / Landmine Squat, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Belt Squat vs Landmine Squat Standards
How to read the table: The first number is Belt Squat; the second is Landmine Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 175 / 81 lb 79.4 / 36.7 kg | 221 / 115 lb 100.2 / 52.2 kg | 269 / 151 lb 122 / 68.5 kg | 316 / 190 lb 143.3 / 86.2 kg |
| 130 lb 59 kg | 185 / 85 lb 83.9 / 38.6 kg | 233 / 121 lb 105.7 / 54.9 kg | 283 / 159 lb 128.4 / 72.1 kg | 333 / 200 lb 151 / 90.7 kg |
| 140 lb 63.5 kg | 194 / 90 lb 88 / 40.8 kg | 245 / 127 lb 111.1 / 57.6 kg | 298 / 167 lb 135.2 / 75.7 kg | 350 / 210 lb 158.8 / 95.3 kg |
| 150 lb 68 kg | 203 / 94 lb 92.1 / 42.6 kg | 256 / 133 lb 116.1 / 60.3 kg | 312 / 175 lb 141.5 / 79.4 kg | 366 / 220 lb 166 / 99.8 kg |
| 160 lb 72.6 kg | 212 / 98 lb 96.2 / 44.5 kg | 268 / 139 lb 121.6 / 63 kg | 325 / 183 lb 147.4 / 83 kg | 383 / 230 lb 173.7 / 104.3 kg |
| 170 lb 77.1 kg | 221 / 102 lb 100.2 / 46.3 kg | 279 / 145 lb 126.6 / 65.8 kg | 339 / 190 lb 153.8 / 86.2 kg | 398 / 240 lb 180.5 / 108.9 kg |
| 180 lb 81.6 kg | 230 / 106 lb 104.3 / 48.1 kg | 289 / 150 lb 131.1 / 68 kg | 352 / 198 lb 159.7 / 89.8 kg | 414 / 249 lb 187.8 / 112.9 kg |
| 190 lb 86.2 kg | 238 / 110 lb 108 / 49.9 kg | 300 / 156 lb 136.1 / 70.8 kg | 365 / 205 lb 165.6 / 93 kg | 429 / 258 lb 194.6 / 117 kg |
| 200 lb 90.7 kg | 246 / 114 lb 111.6 / 51.7 kg | 310 / 161 lb 140.6 / 73 kg | 378 / 212 lb 171.5 / 96.2 kg | 444 / 267 lb 201.4 / 121.1 kg |
| 210 lb 95.3 kg | 254 / 118 lb 115.2 / 53.5 kg | 321 / 167 lb 145.6 / 75.7 kg | 390 / 219 lb 176.9 / 99.3 kg | 459 / 276 lb 208.2 / 125.2 kg |
| 220 lb 99.8 kg | 262 / 121 lb 118.8 / 54.9 kg | 331 / 172 lb 150.1 / 78 kg | 402 / 226 lb 182.3 / 102.5 kg | 473 / 284 lb 214.5 / 128.8 kg |
| 230 lb 104.3 kg | 270 / 125 lb 122.5 / 56.7 kg | 341 / 177 lb 154.7 / 80.3 kg | 415 / 233 lb 188.2 / 105.7 kg | 487 / 293 lb 220.9 / 132.9 kg |
| 240 lb 108.9 kg | 278 / 129 lb 126.1 / 58.5 kg | 351 / 182 lb 159.2 / 82.6 kg | 427 / 240 lb 193.7 / 108.9 kg | 501 / 301 lb 227.2 / 136.5 kg |
| 250 lb 113.4 kg | 286 / 132 lb 129.7 / 59.9 kg | 360 / 187 lb 163.3 / 84.8 kg | 438 / 246 lb 198.7 / 111.6 kg | 515 / 310 lb 233.6 / 140.6 kg |
| 260 lb 117.9 kg | 293 / 136 lb 132.9 / 61.7 kg | 370 / 192 lb 167.8 / 87.1 kg | 450 / 253 lb 204.1 / 114.8 kg | 529 / 318 lb 240 / 144.2 kg |
| 270 lb 122.5 kg | 301 / 139 lb 136.5 / 63 kg | 379 / 197 lb 171.9 / 89.4 kg | 461 / 259 lb 209.1 / 117.5 kg | 542 / 326 lb 245.8 / 147.9 kg |
| 280 lb 127 kg | 308 / 142 lb 139.7 / 64.4 kg | 388 / 202 lb 176 / 91.6 kg | 473 / 265 lb 214.5 / 120.2 kg | 556 / 334 lb 252.2 / 151.5 kg |
| 290 lb 131.5 kg | 316 / 146 lb 143.3 / 66.2 kg | 398 / 207 lb 180.5 / 93.9 kg | 484 / 272 lb 219.5 / 123.4 kg | 569 / 342 lb 258.1 / 155.1 kg |
| 300 lb 136.1 kg | 323 / 149 lb 146.5 / 67.6 kg | 407 / 212 lb 184.6 / 96.2 kg | 495 / 278 lb 224.5 / 126.1 kg | 582 / 350 lb 264 / 158.8 kg |
Women’s Belt Squat vs Landmine Squat Standards
How to read the table: The first number is Belt Squat; the second is Landmine Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 109 / 53 lb 49.4 / 24 kg | 137 / 76 lb 62.1 / 34.5 kg | 172 / 101 lb 78 / 45.8 kg | 206 / 128 lb 93.4 / 58.1 kg |
| 110 lb 49.9 kg | 116 / 56 lb 52.6 / 25.4 kg | 146 / 81 lb 66.2 / 36.7 kg | 183 / 107 lb 83 / 48.5 kg | 220 / 137 lb 99.8 / 62.1 kg |
| 120 lb 54.4 kg | 123 / 59 lb 55.8 / 26.8 kg | 155 / 85 lb 70.3 / 38.6 kg | 194 / 114 lb 88 / 51.7 kg | 233 / 145 lb 105.7 / 65.8 kg |
| 130 lb 59 kg | 130 / 63 lb 59 / 28.6 kg | 164 / 90 lb 74.4 / 40.8 kg | 205 / 120 lb 93 / 54.4 kg | 245 / 153 lb 111.1 / 69.4 kg |
| 140 lb 63.5 kg | 137 / 66 lb 62.1 / 29.9 kg | 172 / 95 lb 78 / 43.1 kg | 215 / 126 lb 97.5 / 57.2 kg | 258 / 160 lb 117 / 72.6 kg |
| 150 lb 68 kg | 143 / 69 lb 64.9 / 31.3 kg | 180 / 99 lb 81.6 / 44.9 kg | 225 / 132 lb 102.1 / 59.9 kg | 270 / 168 lb 122.5 / 76.2 kg |
| 160 lb 72.6 kg | 149 / 72 lb 67.6 / 32.7 kg | 188 / 103 lb 85.3 / 46.7 kg | 235 / 138 lb 106.6 / 62.6 kg | 282 / 175 lb 127.9 / 79.4 kg |
| 170 lb 77.1 kg | 155 / 75 lb 70.3 / 34 kg | 196 / 108 lb 88.9 / 49 kg | 245 / 143 lb 111.1 / 64.9 kg | 293 / 183 lb 132.9 / 83 kg |
| 180 lb 81.6 kg | 161 / 78 lb 73 / 35.4 kg | 203 / 112 lb 92.1 / 50.8 kg | 254 / 149 lb 115.2 / 67.6 kg | 305 / 190 lb 138.3 / 86.2 kg |
| 190 lb 86.2 kg | 167 / 81 lb 75.7 / 36.7 kg | 211 / 116 lb 95.7 / 52.6 kg | 263 / 155 lb 119.3 / 70.3 kg | 316 / 197 lb 143.3 / 89.4 kg |
| 200 lb 90.7 kg | 173 / 84 lb 78.5 / 38.1 kg | 218 / 120 lb 98.9 / 54.4 kg | 273 / 160 lb 123.8 / 72.6 kg | 327 / 204 lb 148.3 / 92.5 kg |
| 210 lb 95.3 kg | 179 / 86 lb 81.2 / 39 kg | 225 / 124 lb 102.1 / 56.2 kg | 282 / 165 lb 127.9 / 74.8 kg | 338 / 210 lb 153.3 / 95.3 kg |
| 220 lb 99.8 kg | 185 / 89 lb 83.9 / 40.4 kg | 232 / 128 lb 105.2 / 58.1 kg | 290 / 170 lb 131.5 / 77.1 kg | 349 / 217 lb 158.3 / 98.4 kg |
| 230 lb 104.3 kg | 190 / 92 lb 86.2 / 41.7 kg | 239 / 132 lb 108.4 / 59.9 kg | 299 / 176 lb 135.6 / 79.8 kg | 359 / 223 lb 162.8 / 101.2 kg |
| 240 lb 108.9 kg | 196 / 94 lb 88.9 / 42.6 kg | 246 / 135 lb 111.6 / 61.2 kg | 308 / 181 lb 139.7 / 82.1 kg | 369 / 230 lb 167.4 / 104.3 kg |
How Your Belt Squat vs Landmine Squat Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the belt squat strength level
The standards use the sex-specific targets from the individual Belt Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the landmine squat strength level
The standards use the sex-specific strength levels from the individual Landmine Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to squat more loaded free-end weight without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 belt squat | Adjust belt squat targets to exact bodyweight with the two-thirds rule. |
| Rate the landmine squat | Adjust landmine squat targets to exact bodyweight with the two-thirds 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Belt Squat and Landmine Squat Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the landmine squat standard is higher; below zero means the belt squat standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
57.1 → 105.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the landmine squat standard minus the belt squat standard. A plus sign means the landmine squat standard is higher. A minus sign means the belt squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −94 lb −42.7 kg | −106 lb −48 kg | −118 lb −53.5 kg | −126 lb −57.1 kg |
| 130 lb 59 kg | −100 lb −45.3 kg | −112 lb −50.8 kg | −124 lb −56.3 kg | −133 lb −60.3 kg |
| 140 lb 63.5 kg | −104 lb −47.2 kg | −118 lb −53.5 kg | −131 lb −59.5 kg | −140 lb −63.5 kg |
| 150 lb 68 kg | −109 lb −49.5 kg | −123 lb −55.8 kg | −137 lb −62.1 kg | −146 lb −66.2 kg |
| 160 lb 72.6 kg | −114 lb −51.7 kg | −129 lb −58.6 kg | −142 lb −64.4 kg | −153 lb −69.4 kg |
| 170 lb 77.1 kg | −119 lb −53.9 kg | −134 lb −60.8 kg | −149 lb −67.6 kg | −158 lb −71.6 kg |
| 180 lb 81.6 kg | −124 lb −56.2 kg | −139 lb −63.1 kg | −154 lb −69.9 kg | −165 lb −74.9 kg |
| 190 lb 86.2 kg | −128 lb −58.1 kg | −144 lb −65.3 kg | −160 lb −72.6 kg | −171 lb −77.6 kg |
| 200 lb 90.7 kg | −132 lb −59.9 kg | −149 lb −67.6 kg | −166 lb −75.3 kg | −177 lb −80.3 kg |
| 210 lb 95.3 kg | −136 lb −61.7 kg | −154 lb −69.9 kg | −171 lb −77.6 kg | −183 lb −83 kg |
| 220 lb 99.8 kg | −141 lb −63.9 kg | −159 lb −72.1 kg | −176 lb −79.8 kg | −189 lb −85.7 kg |
| 230 lb 104.3 kg | −145 lb −65.8 kg | −164 lb −74.4 kg | −182 lb −82.5 kg | −194 lb −88 kg |
| 240 lb 108.9 kg | −149 lb −67.6 kg | −169 lb −76.6 kg | −187 lb −84.8 kg | −200 lb −90.7 kg |
| 250 lb 113.4 kg | −154 lb −69.8 kg | −173 lb −78.5 kg | −192 lb −87.1 kg | −205 lb −93 kg |
| 260 lb 117.9 kg | −157 lb −71.2 kg | −178 lb −80.7 kg | −197 lb −89.3 kg | −211 lb −95.8 kg |
| 270 lb 122.5 kg | −162 lb −73.5 kg | −182 lb −82.5 kg | −202 lb −91.6 kg | −216 lb −97.9 kg |
| 280 lb 127 kg | −166 lb −75.3 kg | −186 lb −84.4 kg | −208 lb −94.3 kg | −222 lb −100.7 kg |
| 290 lb 131.5 kg | −170 lb −77.1 kg | −191 lb −86.6 kg | −212 lb −96.1 kg | −227 lb −103 kg |
| 300 lb 136.1 kg | −174 lb −78.9 kg | −195 lb −88.4 kg | −217 lb −98.4 kg | −232 lb −105.2 kg |
How Women’s Belt Squat and Landmine Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
35.3 → 63.1 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the landmine squat standard minus the belt squat standard. A plus sign means the landmine squat standard is higher. A minus sign means the belt squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −56 lb −25.4 kg | −61 lb −27.6 kg | −71 lb −32.2 kg | −78 lb −35.3 kg |
| 110 lb 49.9 kg | −60 lb −27.2 kg | −65 lb −29.5 kg | −76 lb −34.5 kg | −83 lb −37.7 kg |
| 120 lb 54.4 kg | −64 lb −29 kg | −70 lb −31.7 kg | −80 lb −36.3 kg | −88 lb −39.9 kg |
| 130 lb 59 kg | −67 lb −30.4 kg | −74 lb −33.6 kg | −85 lb −38.6 kg | −92 lb −41.7 kg |
| 140 lb 63.5 kg | −71 lb −32.2 kg | −77 lb −34.9 kg | −89 lb −40.3 kg | −98 lb −44.4 kg |
| 150 lb 68 kg | −74 lb −33.6 kg | −81 lb −36.7 kg | −93 lb −42.2 kg | −102 lb −46.3 kg |
| 160 lb 72.6 kg | −77 lb −34.9 kg | −85 lb −38.6 kg | −97 lb −44 kg | −107 lb −48.5 kg |
| 170 lb 77.1 kg | −80 lb −36.3 kg | −88 lb −39.9 kg | −102 lb −46.2 kg | −110 lb −49.9 kg |
| 180 lb 81.6 kg | −83 lb −37.6 kg | −91 lb −41.3 kg | −105 lb −47.6 kg | −115 lb −52.1 kg |
| 190 lb 86.2 kg | −86 lb −39 kg | −95 lb −43.1 kg | −108 lb −49 kg | −119 lb −53.9 kg |
| 200 lb 90.7 kg | −89 lb −40.4 kg | −98 lb −44.5 kg | −113 lb −51.2 kg | −123 lb −55.8 kg |
| 210 lb 95.3 kg | −93 lb −42.2 kg | −101 lb −45.9 kg | −117 lb −53.1 kg | −128 lb −58 kg |
| 220 lb 99.8 kg | −96 lb −43.5 kg | −104 lb −47.1 kg | −120 lb −54.4 kg | −132 lb −59.9 kg |
| 230 lb 104.3 kg | −98 lb −44.5 kg | −107 lb −48.5 kg | −123 lb −55.8 kg | −136 lb −61.6 kg |
| 240 lb 108.9 kg | −102 lb −46.3 kg | −111 lb −50.4 kg | −127 lb −57.6 kg | −139 lb −63.1 kg |
Belt Squat and Landmine Squat Exercises Used by This Calculator
This calculator uses a strict belt squat and a strict two-hand landmine squat. Use a strict belt squat and a strict two-hand landmine squat under each tool’s equipment, load, depth, control, and lockout rules. Do not substitute back squats, goblet squats, hack squats, leg presses, landmine thrusters, lunges, sleeve-supported leaning, partial reps, bounced reps, or assisted reps.
Use a strict, repeatable Belt Squat
Use the tested Belt Squat machine only Enter external resistance for the set Use matching units for bodyweight and resistance Keep setup and range consistent Count only strict controlled reps Do not enter a different exercise result Enter displayed machine or stack weight. Keep the same equipment and setup when retesting.
Enter total loaded free-end weight
Fix the bar in a landmine base, hold the free end with both hands close to the chest, squat to consistent depth, and stand to full lockout. Do not press, lunge, bounce, lean on the sleeve, shorten depth, or enter per-side load.
Enter one recent Belt Squat set and one recent Landmine Squat set
Enter displayed belt-squat resistance and total loaded landmine free-end weight, plus strict reps for each. Keep equipment and setup consistent. Use whole reps from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Belt Squat — View the individual Belt Squat standards and next strength-level target.
- Landmine Squat — View the individual Landmine Squat standards and next strength-level target.
- Goblet Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- V Squat Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leg Press (45° Sled) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.