Goblet Squat vs Barbell Hack Squat Strength Standards
Compare your goblet squat and barbell hack squat against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Testing: a goblet squat with one dumbbell or kettlebell held at chest height, hip crease below the knee, upright controlled torso, and full hip and knee lockout; a free-weight barbell hack squat with the bar behind the legs, consistent depth, controlled descent, stable knees and torso, and full standing lockout. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Goblet Squat vs Barbell Hack Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the goblet squat and barbell hack 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 goblet squat and barbell hack 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 Goblet Squat / Barbell Hack 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 Goblet Squat vs Barbell Hack Squat Standards
How to read the table: The first number is Goblet Squat; the second is Barbell Hack 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 | 56 / 105 lb 25.4 / 47.6 kg | 80 / 147 lb 36.3 / 66.7 kg | 112 / 189 lb 50.8 / 85.7 kg | 147 / 231 lb 66.7 / 104.8 kg |
| 130 lb 59 kg | 59 / 111 lb 26.8 / 50.3 kg | 84 / 155 lb 38.1 / 70.3 kg | 118 / 200 lb 53.5 / 90.7 kg | 155 / 244 lb 70.3 / 110.7 kg |
| 140 lb 63.5 kg | 62 / 117 lb 28.1 / 53.1 kg | 88 / 163 lb 39.9 / 73.9 kg | 124 / 210 lb 56.2 / 95.3 kg | 163 / 256 lb 73.9 / 116.1 kg |
| 150 lb 68 kg | 65 / 122 lb 29.5 / 55.3 kg | 92 / 171 lb 41.7 / 77.6 kg | 130 / 220 lb 59 / 99.8 kg | 171 / 268 lb 77.6 / 121.6 kg |
| 160 lb 72.6 kg | 68 / 128 lb 30.8 / 58.1 kg | 96 / 178 lb 43.5 / 80.7 kg | 136 / 229 lb 61.7 / 103.9 kg | 178 / 280 lb 80.7 / 127 kg |
| 170 lb 77.1 kg | 71 / 133 lb 32.2 / 60.3 kg | 100 / 186 lb 45.4 / 84.4 kg | 141 / 239 lb 64 / 108.4 kg | 186 / 292 lb 84.4 / 132.4 kg |
| 180 lb 81.6 kg | 73 / 138 lb 33.1 / 62.6 kg | 104 / 193 lb 47.2 / 87.5 kg | 147 / 248 lb 66.7 / 112.5 kg | 193 / 303 lb 87.5 / 137.4 kg |
| 190 lb 86.2 kg | 76 / 143 lb 34.5 / 64.9 kg | 108 / 200 lb 49 / 90.7 kg | 152 / 257 lb 68.9 / 116.6 kg | 200 / 314 lb 90.7 / 142.4 kg |
| 200 lb 90.7 kg | 79 / 148 lb 35.8 / 67.1 kg | 112 / 207 lb 50.8 / 93.9 kg | 157 / 266 lb 71.2 / 120.7 kg | 207 / 325 lb 93.9 / 147.4 kg |
| 210 lb 95.3 kg | 81 / 153 lb 36.7 / 69.4 kg | 115 / 214 lb 52.2 / 97.1 kg | 162 / 275 lb 73.5 / 124.7 kg | 214 / 336 lb 97.1 / 152.4 kg |
| 220 lb 99.8 kg | 84 / 158 lb 38.1 / 71.7 kg | 119 / 221 lb 54 / 100.2 kg | 168 / 283 lb 76.2 / 128.4 kg | 221 / 346 lb 100.2 / 156.9 kg |
| 230 lb 104.3 kg | 86 / 162 lb 39 / 73.5 kg | 123 / 227 lb 55.8 / 103 kg | 173 / 292 lb 78.5 / 132.4 kg | 227 / 357 lb 103 / 161.9 kg |
| 240 lb 108.9 kg | 89 / 167 lb 40.4 / 75.7 kg | 126 / 234 lb 57.2 / 106.1 kg | 178 / 300 lb 80.7 / 136.1 kg | 234 / 367 lb 106.1 / 166.5 kg |
| 250 lb 113.4 kg | 91 / 172 lb 41.3 / 78 kg | 130 / 240 lb 59 / 108.9 kg | 183 / 309 lb 83 / 140.2 kg | 240 / 377 lb 108.9 / 171 kg |
| 260 lb 117.9 kg | 94 / 176 lb 42.6 / 79.8 kg | 133 / 247 lb 60.3 / 112 kg | 187 / 317 lb 84.8 / 143.8 kg | 247 / 387 lb 112 / 175.5 kg |
| 270 lb 122.5 kg | 96 / 181 lb 43.5 / 82.1 kg | 137 / 253 lb 62.1 / 114.8 kg | 192 / 325 lb 87.1 / 147.4 kg | 253 / 397 lb 114.8 / 180.1 kg |
| 280 lb 127 kg | 98 / 185 lb 44.5 / 83.9 kg | 140 / 259 lb 63.5 / 117.5 kg | 197 / 333 lb 89.4 / 151 kg | 259 / 407 lb 117.5 / 184.6 kg |
| 290 lb 131.5 kg | 101 / 190 lb 45.8 / 86.2 kg | 143 / 265 lb 64.9 / 120.2 kg | 201 / 341 lb 91.2 / 154.7 kg | 265 / 416 lb 120.2 / 188.7 kg |
| 300 lb 136.1 kg | 103 / 194 lb 46.7 / 88 kg | 146 / 271 lb 66.2 / 122.9 kg | 206 / 348 lb 93.4 / 157.9 kg | 271 / 426 lb 122.9 / 193.2 kg |
Women’s Goblet Squat vs Barbell Hack Squat Standards
How to read the table: The first number is Goblet Squat; the second is Barbell Hack 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 | 40 / 57 lb 18.1 / 25.9 kg | 60 / 86 lb 27.2 / 39 kg | 82 / 109 lb 37.2 / 49.4 kg | 105 / 132 lb 47.6 / 59.9 kg |
| 110 lb 49.9 kg | 43 / 61 lb 19.5 / 27.7 kg | 63 / 92 lb 28.6 / 41.7 kg | 88 / 116 lb 39.9 / 52.6 kg | 112 / 141 lb 50.8 / 64 kg |
| 120 lb 54.4 kg | 46 / 65 lb 20.9 / 29.5 kg | 67 / 97 lb 30.4 / 44 kg | 93 / 123 lb 42.2 / 55.8 kg | 119 / 149 lb 54 / 67.6 kg |
| 130 lb 59 kg | 48 / 68 lb 21.8 / 30.8 kg | 71 / 103 lb 32.2 / 46.7 kg | 98 / 130 lb 44.5 / 59 kg | 125 / 157 lb 56.7 / 71.2 kg |
| 140 lb 63.5 kg | 51 / 72 lb 23.1 / 32.7 kg | 74 / 108 lb 33.6 / 49 kg | 103 / 137 lb 46.7 / 62.1 kg | 132 / 165 lb 59.9 / 74.8 kg |
| 150 lb 68 kg | 53 / 75 lb 24 / 34 kg | 78 / 113 lb 35.4 / 51.3 kg | 108 / 143 lb 49 / 64.9 kg | 138 / 173 lb 62.6 / 78.5 kg |
| 160 lb 72.6 kg | 55 / 78 lb 24.9 / 35.4 kg | 81 / 118 lb 36.7 / 53.5 kg | 113 / 149 lb 51.3 / 67.6 kg | 144 / 181 lb 65.3 / 82.1 kg |
| 170 lb 77.1 kg | 58 / 82 lb 26.3 / 37.2 kg | 85 / 123 lb 38.6 / 55.8 kg | 117 / 155 lb 53.1 / 70.3 kg | 150 / 188 lb 68 / 85.3 kg |
| 180 lb 81.6 kg | 60 / 85 lb 27.2 / 38.6 kg | 88 / 128 lb 39.9 / 58.1 kg | 122 / 161 lb 55.3 / 73 kg | 156 / 195 lb 70.8 / 88.5 kg |
| 190 lb 86.2 kg | 62 / 88 lb 28.1 / 39.9 kg | 91 / 132 lb 41.3 / 59.9 kg | 126 / 167 lb 57.2 / 75.7 kg | 162 / 203 lb 73.5 / 92.1 kg |
| 200 lb 90.7 kg | 64 / 91 lb 29 / 41.3 kg | 94 / 137 lb 42.6 / 62.1 kg | 131 / 173 lb 59.4 / 78.5 kg | 167 / 210 lb 75.7 / 95.3 kg |
| 210 lb 95.3 kg | 66 / 94 lb 29.9 / 42.6 kg | 98 / 141 lb 44.5 / 64 kg | 135 / 179 lb 61.2 / 81.2 kg | 173 / 217 lb 78.5 / 98.4 kg |
| 220 lb 99.8 kg | 68 / 97 lb 30.8 / 44 kg | 101 / 146 lb 45.8 / 66.2 kg | 139 / 185 lb 63 / 83.9 kg | 178 / 223 lb 80.7 / 101.2 kg |
| 230 lb 104.3 kg | 70 / 100 lb 31.8 / 45.4 kg | 104 / 150 lb 47.2 / 68 kg | 144 / 190 lb 65.3 / 86.2 kg | 184 / 230 lb 83.5 / 104.3 kg |
| 240 lb 108.9 kg | 73 / 103 lb 33.1 / 46.7 kg | 107 / 155 lb 48.5 / 70.3 kg | 148 / 196 lb 67.1 / 88.9 kg | 189 / 237 lb 85.7 / 107.5 kg |
How Your Goblet Squat vs Barbell Hack 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 goblet squat strength level
The goblet squat standards use the sex-specific standards from the individual Goblet 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 external load without requiring strength to increase pound for pound.
3. Find the barbell hack squat strength level
The barbell hack squat standards use the sex-specific standards from the individual Barbell Hack 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 total 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 goblet squat | Adjust goblet squat targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell hack squat | Adjust barbell hack 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 Goblet Squat and Barbell Hack 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 barbell hack squat standard is higher; below zero means the goblet 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.
38.1 → 70.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the goblet squat standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the goblet squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +49 lb +22.2 kg | +67 lb +30.4 kg | +77 lb +34.9 kg | +84 lb +38.1 kg |
| 130 lb 59 kg | +52 lb +23.5 kg | +71 lb +32.2 kg | +82 lb +37.2 kg | +89 lb +40.4 kg |
| 140 lb 63.5 kg | +55 lb +25 kg | +75 lb +34 kg | +86 lb +39.1 kg | +93 lb +42.2 kg |
| 150 lb 68 kg | +57 lb +25.8 kg | +79 lb +35.9 kg | +90 lb +40.8 kg | +97 lb +44 kg |
| 160 lb 72.6 kg | +60 lb +27.3 kg | +82 lb +37.2 kg | +93 lb +42.2 kg | +102 lb +46.3 kg |
| 170 lb 77.1 kg | +62 lb +28.1 kg | +86 lb +39 kg | +98 lb +44.4 kg | +106 lb +48 kg |
| 180 lb 81.6 kg | +65 lb +29.5 kg | +89 lb +40.3 kg | +101 lb +45.8 kg | +110 lb +49.9 kg |
| 190 lb 86.2 kg | +67 lb +30.4 kg | +92 lb +41.7 kg | +105 lb +47.7 kg | +114 lb +51.7 kg |
| 200 lb 90.7 kg | +69 lb +31.3 kg | +95 lb +43.1 kg | +109 lb +49.5 kg | +118 lb +53.5 kg |
| 210 lb 95.3 kg | +72 lb +32.7 kg | +99 lb +44.9 kg | +113 lb +51.2 kg | +122 lb +55.3 kg |
| 220 lb 99.8 kg | +74 lb +33.6 kg | +102 lb +46.2 kg | +115 lb +52.2 kg | +125 lb +56.7 kg |
| 230 lb 104.3 kg | +76 lb +34.5 kg | +104 lb +47.2 kg | +119 lb +53.9 kg | +130 lb +58.9 kg |
| 240 lb 108.9 kg | +78 lb +35.3 kg | +108 lb +48.9 kg | +122 lb +55.4 kg | +133 lb +60.4 kg |
| 250 lb 113.4 kg | +81 lb +36.7 kg | +110 lb +49.9 kg | +126 lb +57.2 kg | +137 lb +62.1 kg |
| 260 lb 117.9 kg | +82 lb +37.2 kg | +114 lb +51.7 kg | +130 lb +59 kg | +140 lb +63.5 kg |
| 270 lb 122.5 kg | +85 lb +38.6 kg | +116 lb +52.7 kg | +133 lb +60.3 kg | +144 lb +65.3 kg |
| 280 lb 127 kg | +87 lb +39.4 kg | +119 lb +54 kg | +136 lb +61.6 kg | +148 lb +67.1 kg |
| 290 lb 131.5 kg | +89 lb +40.4 kg | +122 lb +55.3 kg | +140 lb +63.5 kg | +151 lb +68.5 kg |
| 300 lb 136.1 kg | +91 lb +41.3 kg | +125 lb +56.7 kg | +142 lb +64.5 kg | +155 lb +70.3 kg |
How Women’s Goblet Squat and Barbell Hack 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.
12.3 → 21.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell hack squat standard minus the goblet squat standard. A plus sign means the barbell hack squat standard is higher. A minus sign means the goblet squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +17 lb +7.8 kg | +26 lb +11.8 kg | +27 lb +12.2 kg | +27 lb +12.3 kg |
| 110 lb 49.9 kg | +18 lb +8.2 kg | +29 lb +13.1 kg | +28 lb +12.7 kg | +29 lb +13.2 kg |
| 120 lb 54.4 kg | +19 lb +8.6 kg | +30 lb +13.6 kg | +30 lb +13.6 kg | +30 lb +13.6 kg |
| 130 lb 59 kg | +20 lb +9 kg | +32 lb +14.5 kg | +32 lb +14.5 kg | +32 lb +14.5 kg |
| 140 lb 63.5 kg | +21 lb +9.6 kg | +34 lb +15.4 kg | +34 lb +15.4 kg | +33 lb +14.9 kg |
| 150 lb 68 kg | +22 lb +10 kg | +35 lb +15.9 kg | +35 lb +15.9 kg | +35 lb +15.9 kg |
| 160 lb 72.6 kg | +23 lb +10.5 kg | +37 lb +16.8 kg | +36 lb +16.3 kg | +37 lb +16.8 kg |
| 170 lb 77.1 kg | +24 lb +10.9 kg | +38 lb +17.2 kg | +38 lb +17.2 kg | +38 lb +17.3 kg |
| 180 lb 81.6 kg | +25 lb +11.4 kg | +40 lb +18.2 kg | +39 lb +17.7 kg | +39 lb +17.7 kg |
| 190 lb 86.2 kg | +26 lb +11.8 kg | +41 lb +18.6 kg | +41 lb +18.5 kg | +41 lb +18.6 kg |
| 200 lb 90.7 kg | +27 lb +12.3 kg | +43 lb +19.5 kg | +42 lb +19.1 kg | +43 lb +19.6 kg |
| 210 lb 95.3 kg | +28 lb +12.7 kg | +43 lb +19.5 kg | +44 lb +20 kg | +44 lb +19.9 kg |
| 220 lb 99.8 kg | +29 lb +13.2 kg | +45 lb +20.4 kg | +46 lb +20.9 kg | +45 lb +20.5 kg |
| 230 lb 104.3 kg | +30 lb +13.6 kg | +46 lb +20.8 kg | +46 lb +20.9 kg | +46 lb +20.8 kg |
| 240 lb 108.9 kg | +30 lb +13.6 kg | +48 lb +21.8 kg | +48 lb +21.8 kg | +48 lb +21.8 kg |
Goblet Squat and Barbell Hack Squat Exercises Used by This Calculator
This calculator uses a single-weight goblet squat and a free-weight barbell hack squat. Use strict canonical Goblet Squat and Barbell Hack Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Keep one weight in the goblet position
Hold one dumbbell or kettlebell vertically at chest height for the full set, descend below parallel, and stand to full hip and knee extension without resting the weight on the thighs. Do not enter a barbell squat, double-kettlebell front squat, machine squat, partial rep, or assisted squat.
Keep the bar behind the legs for a strict barbell hack squat
Keep the bar behind the legs throughout, descend under control to a consistent depth, and stand to full lockout with stable knees and torso. Do not enter a machine or Smith hack squat, partial rep, bounced rep, assisted setup, or hinge-dominant deadlift substitution.
Enter one recent Goblet Squat result and one recent Barbell Hack Squat result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Goblet Squat — View the individual Goblet Squat standards and next strength-level target.
- Barbell Hack Squat — View the individual Barbell Hack Squat standards and next strength-level target.
- Machine Hack Squat — 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.
- Trap Bar Deadlift — 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.