Cable Pull Through vs Kettlebell Swing Strength Standards
Compare your cable pull through and kettlebell swing 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.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict low-cable pull-through from a controlled hip hinge to tall hip extension using consistent station and setup and a single-kettlebell swing from a controlled backswing to a repeatable chest- or eye-height float using hip extension. 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.
Cable Pull Through vs Kettlebell Swing Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable pull through and kettlebell swing to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your cable pull through and kettlebell swing.
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 Cable Pull Through / Kettlebell Swing, 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 Cable Pull Through vs Kettlebell Swing Standards
How to read the table: The first number is Cable Pull Through; the second is Kettlebell Swing. 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 | 49 / 28 lb 22.2 / 12.7 kg | 77 / 45 lb 34.9 / 20.4 kg | 115 / 67 lb 52.2 / 30.4 kg | 151 / 92 lb 68.5 / 41.7 kg |
| 130 lb 59 kg | 52 / 30 lb 23.6 / 13.6 kg | 82 / 47 lb 37.2 / 21.3 kg | 121 / 71 lb 54.9 / 32.2 kg | 159 / 97 lb 72.1 / 44 kg |
| 140 lb 63.5 kg | 55 / 31 lb 24.9 / 14.1 kg | 86 / 50 lb 39 / 22.7 kg | 127 / 74 lb 57.6 / 33.6 kg | 167 / 102 lb 75.7 / 46.3 kg |
| 150 lb 68 kg | 57 / 32 lb 25.9 / 14.5 kg | 90 / 52 lb 40.8 / 23.6 kg | 133 / 78 lb 60.3 / 35.4 kg | 175 / 107 lb 79.4 / 48.5 kg |
| 160 lb 72.6 kg | 60 / 34 lb 27.2 / 15.4 kg | 94 / 54 lb 42.6 / 24.5 kg | 139 / 81 lb 63 / 36.7 kg | 183 / 111 lb 83 / 50.3 kg |
| 170 lb 77.1 kg | 62 / 35 lb 28.1 / 15.9 kg | 97 / 57 lb 44 / 25.9 kg | 145 / 84 lb 65.8 / 38.1 kg | 190 / 116 lb 86.2 / 52.6 kg |
| 180 lb 81.6 kg | 65 / 37 lb 29.5 / 16.8 kg | 101 / 59 lb 45.8 / 26.8 kg | 150 / 88 lb 68 / 39.9 kg | 198 / 121 lb 89.8 / 54.9 kg |
| 190 lb 86.2 kg | 67 / 38 lb 30.4 / 17.2 kg | 105 / 61 lb 47.6 / 27.7 kg | 156 / 91 lb 70.8 / 41.3 kg | 205 / 125 lb 93 / 56.7 kg |
| 200 lb 90.7 kg | 69 / 39 lb 31.3 / 17.7 kg | 109 / 63 lb 49.4 / 28.6 kg | 161 / 94 lb 73 / 42.6 kg | 212 / 129 lb 96.2 / 58.5 kg |
| 210 lb 95.3 kg | 72 / 41 lb 32.7 / 18.6 kg | 112 / 65 lb 50.8 / 29.5 kg | 167 / 97 lb 75.7 / 44 kg | 219 / 134 lb 99.3 / 60.8 kg |
| 220 lb 99.8 kg | 74 / 42 lb 33.6 / 19.1 kg | 116 / 67 lb 52.6 / 30.4 kg | 172 / 100 lb 78 / 45.4 kg | 226 / 138 lb 102.5 / 62.6 kg |
| 230 lb 104.3 kg | 76 / 43 lb 34.5 / 19.5 kg | 119 / 69 lb 54 / 31.3 kg | 177 / 103 lb 80.3 / 46.7 kg | 233 / 142 lb 105.7 / 64.4 kg |
| 240 lb 108.9 kg | 78 / 44 lb 35.4 / 20 kg | 123 / 71 lb 55.8 / 32.2 kg | 182 / 106 lb 82.6 / 48.1 kg | 240 / 146 lb 108.9 / 66.2 kg |
| 250 lb 113.4 kg | 80 / 46 lb 36.3 / 20.9 kg | 126 / 73 lb 57.2 / 33.1 kg | 187 / 109 lb 84.8 / 49.4 kg | 246 / 150 lb 111.6 / 68 kg |
| 260 lb 117.9 kg | 83 / 47 lb 37.6 / 21.3 kg | 129 / 75 lb 58.5 / 34 kg | 192 / 112 lb 87.1 / 50.8 kg | 253 / 154 lb 114.8 / 69.9 kg |
| 270 lb 122.5 kg | 85 / 48 lb 38.6 / 21.8 kg | 133 / 77 lb 60.3 / 34.9 kg | 197 / 115 lb 89.4 / 52.2 kg | 259 / 158 lb 117.5 / 71.7 kg |
| 280 lb 127 kg | 87 / 49 lb 39.5 / 22.2 kg | 136 / 79 lb 61.7 / 35.8 kg | 202 / 118 lb 91.6 / 53.5 kg | 265 / 162 lb 120.2 / 73.5 kg |
| 290 lb 131.5 kg | 89 / 50 lb 40.4 / 22.7 kg | 139 / 81 lb 63 / 36.7 kg | 207 / 121 lb 93.9 / 54.9 kg | 272 / 166 lb 123.4 / 75.3 kg |
| 300 lb 136.1 kg | 91 / 52 lb 41.3 / 23.6 kg | 142 / 83 lb 64.4 / 37.6 kg | 212 / 123 lb 96.2 / 55.8 kg | 278 / 169 lb 126.1 / 76.7 kg |
Women’s Cable Pull Through vs Kettlebell Swing Standards
How to read the table: The first number is Cable Pull Through; the second is Kettlebell Swing. 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 | 29 / 16 lb 13.2 / 7.3 kg | 46 / 27 lb 20.9 / 12.2 kg | 71 / 40 lb 32.2 / 18.1 kg | 96 / 57 lb 43.5 / 25.9 kg |
| 110 lb 49.9 kg | 31 / 17 lb 14.1 / 7.7 kg | 49 / 28 lb 22.2 / 12.7 kg | 76 / 43 lb 34.5 / 19.5 kg | 102 / 61 lb 46.3 / 27.7 kg |
| 120 lb 54.4 kg | 33 / 18 lb 15 / 8.2 kg | 52 / 30 lb 23.6 / 13.6 kg | 80 / 46 lb 36.3 / 20.9 kg | 109 / 65 lb 49.4 / 29.5 kg |
| 130 lb 59 kg | 35 / 19 lb 15.9 / 8.6 kg | 55 / 32 lb 24.9 / 14.5 kg | 85 / 48 lb 38.6 / 21.8 kg | 115 / 68 lb 52.2 / 30.8 kg |
| 140 lb 63.5 kg | 36 / 20 lb 16.3 / 9.1 kg | 57 / 33 lb 25.9 / 15 kg | 89 / 51 lb 40.4 / 23.1 kg | 120 / 72 lb 54.4 / 32.7 kg |
| 150 lb 68 kg | 38 / 21 lb 17.2 / 9.5 kg | 60 / 35 lb 27.2 / 15.9 kg | 93 / 53 lb 42.2 / 24 kg | 126 / 75 lb 57.2 / 34 kg |
| 160 lb 72.6 kg | 40 / 22 lb 18.1 / 10 kg | 63 / 37 lb 28.6 / 16.8 kg | 97 / 55 lb 44 / 24.9 kg | 132 / 78 lb 59.9 / 35.4 kg |
| 170 lb 77.1 kg | 41 / 23 lb 18.6 / 10.4 kg | 65 / 38 lb 29.5 / 17.2 kg | 101 / 58 lb 45.8 / 26.3 kg | 137 / 82 lb 62.1 / 37.2 kg |
| 180 lb 81.6 kg | 43 / 24 lb 19.5 / 10.9 kg | 68 / 40 lb 30.8 / 18.1 kg | 105 / 60 lb 47.6 / 27.2 kg | 142 / 85 lb 64.4 / 38.6 kg |
| 190 lb 86.2 kg | 44 / 25 lb 20 / 11.3 kg | 70 / 41 lb 31.8 / 18.6 kg | 109 / 62 lb 49.4 / 28.1 kg | 148 / 88 lb 67.1 / 39.9 kg |
| 200 lb 90.7 kg | 46 / 25 lb 20.9 / 11.3 kg | 73 / 42 lb 33.1 / 19.1 kg | 113 / 64 lb 51.3 / 29 kg | 153 / 91 lb 69.4 / 41.3 kg |
| 210 lb 95.3 kg | 48 / 26 lb 21.8 / 11.8 kg | 75 / 44 lb 34 / 20 kg | 116 / 66 lb 52.6 / 29.9 kg | 158 / 94 lb 71.7 / 42.6 kg |
| 220 lb 99.8 kg | 49 / 27 lb 22.2 / 12.2 kg | 77 / 45 lb 34.9 / 20.4 kg | 120 / 68 lb 54.4 / 30.8 kg | 163 / 97 lb 73.9 / 44 kg |
| 230 lb 104.3 kg | 51 / 28 lb 23.1 / 12.7 kg | 80 / 47 lb 36.3 / 21.3 kg | 124 / 70 lb 56.2 / 31.8 kg | 168 / 100 lb 76.2 / 45.4 kg |
| 240 lb 108.9 kg | 52 / 29 lb 23.6 / 13.2 kg | 82 / 48 lb 37.2 / 21.8 kg | 127 / 73 lb 57.6 / 33.1 kg | 172 / 103 lb 78 / 46.7 kg |
How Your Cable Pull Through vs Kettlebell Swing 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 cable pull through strength level
The standards use the sex-specific selected-resistance thresholds from the individual Cable Pull Through 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 larger lifters are expected to hinge more cable resistance without requiring strength to increase pound for pound.
3. Find the kettlebell swing strength level
The standards use the sex-specific single-kettlebell thresholds from the individual 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 larger lifters are expected to swing more without pound-for-pound scaling.
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 cable pull-through | Adjust cable pull-through targets to exact bodyweight with the two-thirds rule. |
| Rate the kettlebell swing | Use single-kettlebell estimated max and adjust targets 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 Cable Pull Through and Kettlebell Swing 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 kettlebell swing standard is higher; below zero means the cable pull through 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.
26.8 → 49.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the kettlebell swing standard minus the cable pull through standard. A plus sign means the kettlebell swing standard is higher. A minus sign means the cable pull through standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −21 lb −9.5 kg | −32 lb −14.5 kg | −48 lb −21.8 kg | −59 lb −26.8 kg |
| 130 lb 59 kg | −22 lb −10 kg | −35 lb −15.9 kg | −50 lb −22.7 kg | −62 lb −28.1 kg |
| 140 lb 63.5 kg | −24 lb −10.8 kg | −36 lb −16.3 kg | −53 lb −24 kg | −65 lb −29.4 kg |
| 150 lb 68 kg | −25 lb −11.4 kg | −38 lb −17.2 kg | −55 lb −24.9 kg | −68 lb −30.9 kg |
| 160 lb 72.6 kg | −26 lb −11.8 kg | −40 lb −18.1 kg | −58 lb −26.3 kg | −72 lb −32.7 kg |
| 170 lb 77.1 kg | −27 lb −12.2 kg | −40 lb −18.1 kg | −61 lb −27.7 kg | −74 lb −33.6 kg |
| 180 lb 81.6 kg | −28 lb −12.7 kg | −42 lb −19 kg | −62 lb −28.1 kg | −77 lb −34.9 kg |
| 190 lb 86.2 kg | −29 lb −13.2 kg | −44 lb −19.9 kg | −65 lb −29.5 kg | −80 lb −36.3 kg |
| 200 lb 90.7 kg | −30 lb −13.6 kg | −46 lb −20.8 kg | −67 lb −30.4 kg | −83 lb −37.7 kg |
| 210 lb 95.3 kg | −31 lb −14.1 kg | −47 lb −21.3 kg | −70 lb −31.7 kg | −85 lb −38.5 kg |
| 220 lb 99.8 kg | −32 lb −14.5 kg | −49 lb −22.2 kg | −72 lb −32.6 kg | −88 lb −39.9 kg |
| 230 lb 104.3 kg | −33 lb −15 kg | −50 lb −22.7 kg | −74 lb −33.6 kg | −91 lb −41.3 kg |
| 240 lb 108.9 kg | −34 lb −15.4 kg | −52 lb −23.6 kg | −76 lb −34.5 kg | −94 lb −42.7 kg |
| 250 lb 113.4 kg | −34 lb −15.4 kg | −53 lb −24.1 kg | −78 lb −35.4 kg | −96 lb −43.6 kg |
| 260 lb 117.9 kg | −36 lb −16.3 kg | −54 lb −24.5 kg | −80 lb −36.3 kg | −99 lb −44.9 kg |
| 270 lb 122.5 kg | −37 lb −16.8 kg | −56 lb −25.4 kg | −82 lb −37.2 kg | −101 lb −45.8 kg |
| 280 lb 127 kg | −38 lb −17.3 kg | −57 lb −25.9 kg | −84 lb −38.1 kg | −103 lb −46.7 kg |
| 290 lb 131.5 kg | −39 lb −17.7 kg | −58 lb −26.3 kg | −86 lb −39 kg | −106 lb −48.1 kg |
| 300 lb 136.1 kg | −39 lb −17.7 kg | −59 lb −26.8 kg | −89 lb −40.4 kg | −109 lb −49.4 kg |
How Women’s Cable Pull Through and Kettlebell Swing Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
17.6 → 31.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the kettlebell swing standard minus the cable pull through standard. A plus sign means the kettlebell swing standard is higher. A minus sign means the cable pull through standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −13 lb −5.9 kg | −19 lb −8.7 kg | −31 lb −14.1 kg | −39 lb −17.6 kg |
| 110 lb 49.9 kg | −14 lb −6.4 kg | −21 lb −9.5 kg | −33 lb −15 kg | −41 lb −18.6 kg |
| 120 lb 54.4 kg | −15 lb −6.8 kg | −22 lb −10 kg | −34 lb −15.4 kg | −44 lb −19.9 kg |
| 130 lb 59 kg | −16 lb −7.3 kg | −23 lb −10.4 kg | −37 lb −16.8 kg | −47 lb −21.4 kg |
| 140 lb 63.5 kg | −16 lb −7.2 kg | −24 lb −10.9 kg | −38 lb −17.3 kg | −48 lb −21.7 kg |
| 150 lb 68 kg | −17 lb −7.7 kg | −25 lb −11.3 kg | −40 lb −18.2 kg | −51 lb −23.2 kg |
| 160 lb 72.6 kg | −18 lb −8.1 kg | −26 lb −11.8 kg | −42 lb −19.1 kg | −54 lb −24.5 kg |
| 170 lb 77.1 kg | −18 lb −8.2 kg | −27 lb −12.3 kg | −43 lb −19.5 kg | −55 lb −24.9 kg |
| 180 lb 81.6 kg | −19 lb −8.6 kg | −28 lb −12.7 kg | −45 lb −20.4 kg | −57 lb −25.8 kg |
| 190 lb 86.2 kg | −19 lb −8.7 kg | −29 lb −13.2 kg | −47 lb −21.3 kg | −60 lb −27.2 kg |
| 200 lb 90.7 kg | −21 lb −9.6 kg | −31 lb −14 kg | −49 lb −22.3 kg | −62 lb −28.1 kg |
| 210 lb 95.3 kg | −22 lb −10 kg | −31 lb −14 kg | −50 lb −22.7 kg | −64 lb −29.1 kg |
| 220 lb 99.8 kg | −22 lb −10 kg | −32 lb −14.5 kg | −52 lb −23.6 kg | −66 lb −29.9 kg |
| 230 lb 104.3 kg | −23 lb −10.4 kg | −33 lb −15 kg | −54 lb −24.4 kg | −68 lb −30.8 kg |
| 240 lb 108.9 kg | −23 lb −10.4 kg | −34 lb −15.4 kg | −54 lb −24.5 kg | −69 lb −31.3 kg |
Cable Pull Through and Kettlebell Swing Exercises Used by This Calculator
This calculator uses a strict cable pull-through and a strict single-kettlebell swing. Use strict canonical Cable Pull Through and Kettlebell Swing tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use selected low-cable resistance and a true hip hinge
Enter selected or loaded cable resistance. Keep the arms long, hinge the hips back with the rope between the legs, and finish tall through controlled hip extension. Do not enter squats, rows, rounded-back reps, ballistic swings, stack bounce, partial reps, or barbell, dumbbell, kettlebell, or band substitutions.
Enter the weight of one kettlebell
Use a controlled backswing and explosive hip hinge to a repeatable chest- or eye-height float. Do not enter double-kettlebell load, squats, arm raises, high pulls, snatches, rounded, partial, momentum-shortcut, or assisted reps.
Enter one recent Cable Pull Through result and one recent Kettlebell Swing result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Cable Pull Through — View the individual Cable Pull Through standards and next strength-level target.
- Kettlebell Swing — View the individual Kettlebell Swing standards and next strength-level target.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.