Kettlebell Clean vs Barbell Hack Squat
Compare your kettlebell clean and barbell hack squat against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: total barbell weight and 1–12 strict reps. Pounds or kilograms. For the first exercise, clean one kettlebell from the floor or a consistent hang to a secure front rack without a press, curl, crash, two-hand assist, or high-pull-only finish. For the second exercise, keep the bar behind the legs throughout, descend under control to a consistent depth, and stand to full lockout with stable knees and torso. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Kettlebell Clean vs Barbell Hack Squat Strength Standards
The paired standards below show what the kettlebell clean and barbell hack squat each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Kettlebell Clean / Barbell Hack Squat in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Kettlebell Clean vs Barbell Hack Squat 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 | Kettlebell Clean | 50 lb22.7 kg | 76 lb34.5 kg | 106 lb48.1 kg | 137 lb62.1 kg |
| Barbell Hack Squat | 105 lb47.6 kg | 147 lb66.7 kg | 189 lb85.7 kg | 231 lb104.8 kg | |
| 130 lb59 kg | Kettlebell Clean | 53 lb24 kg | 80 lb36.3 kg | 112 lb50.8 kg | 144 lb65.3 kg |
| Barbell Hack Squat | 111 lb50.3 kg | 155 lb70.3 kg | 200 lb90.7 kg | 244 lb110.7 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 55 lb24.9 kg | 84 lb38.1 kg | 117 lb53.1 kg | 152 lb68.9 kg |
| Barbell Hack Squat | 117 lb53.1 kg | 163 lb73.9 kg | 210 lb95.3 kg | 256 lb116.1 kg | |
| 150 lb68 kg | Kettlebell Clean | 58 lb26.3 kg | 88 lb39.9 kg | 123 lb55.8 kg | 159 lb72.1 kg |
| Barbell Hack Squat | 122 lb55.3 kg | 171 lb77.6 kg | 220 lb99.8 kg | 268 lb121.6 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 61 lb27.7 kg | 92 lb41.7 kg | 128 lb58.1 kg | 166 lb75.3 kg |
| Barbell Hack Squat | 128 lb58.1 kg | 178 lb80.7 kg | 229 lb103.9 kg | 280 lb127 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 63 lb28.6 kg | 96 lb43.5 kg | 134 lb60.8 kg | 173 lb78.5 kg |
| Barbell Hack Squat | 133 lb60.3 kg | 186 lb84.4 kg | 239 lb108.4 kg | 292 lb132.4 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 66 lb29.9 kg | 99 lb44.9 kg | 139 lb63 kg | 179 lb81.2 kg |
| Barbell Hack Squat | 138 lb62.6 kg | 193 lb87.5 kg | 248 lb112.5 kg | 303 lb137.4 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 68 lb30.8 kg | 103 lb46.7 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Barbell Hack Squat | 143 lb64.9 kg | 200 lb90.7 kg | 257 lb116.6 kg | 314 lb142.4 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 70 lb31.8 kg | 107 lb48.5 kg | 149 lb67.6 kg | 192 lb87.1 kg |
| Barbell Hack Squat | 148 lb67.1 kg | 207 lb93.9 kg | 266 lb120.7 kg | 325 lb147.4 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 73 lb33.1 kg | 110 lb49.9 kg | 154 lb69.9 kg | 199 lb90.3 kg |
| Barbell Hack Squat | 153 lb69.4 kg | 214 lb97.1 kg | 275 lb124.7 kg | 336 lb152.4 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 75 lb34 kg | 114 lb51.7 kg | 159 lb72.1 kg | 205 lb93 kg |
| Barbell Hack Squat | 158 lb71.7 kg | 221 lb100.2 kg | 283 lb128.4 kg | 346 lb156.9 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 77 lb34.9 kg | 117 lb53.1 kg | 164 lb74.4 kg | 211 lb95.7 kg |
| Barbell Hack Squat | 162 lb73.5 kg | 227 lb103 kg | 292 lb132.4 kg | 357 lb161.9 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 79 lb35.8 kg | 120 lb54.4 kg | 168 lb76.2 kg | 217 lb98.4 kg |
| Barbell Hack Squat | 167 lb75.7 kg | 234 lb106.1 kg | 300 lb136.1 kg | 367 lb166.5 kg | |
| 250 lb113.4 kg | Kettlebell Clean | 82 lb37.2 kg | 124 lb56.2 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Barbell Hack Squat | 172 lb78 kg | 240 lb108.9 kg | 309 lb140.2 kg | 377 lb171 kg | |
| 260 lb117.9 kg | Kettlebell Clean | 84 lb38.1 kg | 127 lb57.6 kg | 177 lb80.3 kg | 229 lb103.9 kg |
| Barbell Hack Squat | 176 lb79.8 kg | 247 lb112 kg | 317 lb143.8 kg | 387 lb175.5 kg | |
| 270 lb122.5 kg | Kettlebell Clean | 86 lb39 kg | 130 lb59 kg | 182 lb82.6 kg | 235 lb106.6 kg |
| Barbell Hack Squat | 181 lb82.1 kg | 253 lb114.8 kg | 325 lb147.4 kg | 397 lb180.1 kg | |
| 280 lb127 kg | Kettlebell Clean | 88 lb39.9 kg | 133 lb60.3 kg | 186 lb84.4 kg | 241 lb109.3 kg |
| Barbell Hack Squat | 185 lb83.9 kg | 259 lb117.5 kg | 333 lb151 kg | 407 lb184.6 kg | |
| 290 lb131.5 kg | Kettlebell Clean | 90 lb40.8 kg | 137 lb62.1 kg | 191 lb86.6 kg | 247 lb112 kg |
| Barbell Hack Squat | 190 lb86.2 kg | 265 lb120.2 kg | 341 lb154.7 kg | 416 lb188.7 kg | |
| 300 lb136.1 kg | Kettlebell Clean | 92 lb41.7 kg | 140 lb63.5 kg | 195 lb88.5 kg | 252 lb114.3 kg |
| Barbell Hack Squat | 194 lb88 kg | 271 lb122.9 kg | 348 lb157.9 kg | 426 lb193.2 kg |
Women’s Kettlebell Clean vs Barbell Hack Squat 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 | Kettlebell Clean | 27 lb12.2 kg | 43 lb19.5 kg | 64 lb29 kg | 85 lb38.6 kg |
| Barbell Hack Squat | 57 lb25.9 kg | 86 lb39 kg | 109 lb49.4 kg | 132 lb59.9 kg | |
| 110 lb49.9 kg | Kettlebell Clean | 29 lb13.2 kg | 46 lb20.9 kg | 68 lb30.8 kg | 90 lb40.8 kg |
| Barbell Hack Squat | 61 lb27.7 kg | 92 lb41.7 kg | 116 lb52.6 kg | 141 lb64 kg | |
| 120 lb54.4 kg | Kettlebell Clean | 31 lb14.1 kg | 49 lb22.2 kg | 72 lb32.7 kg | 96 lb43.5 kg |
| Barbell Hack Squat | 65 lb29.5 kg | 97 lb44 kg | 123 lb55.8 kg | 149 lb67.6 kg | |
| 130 lb59 kg | Kettlebell Clean | 33 lb15 kg | 52 lb23.6 kg | 76 lb34.5 kg | 101 lb45.8 kg |
| Barbell Hack Squat | 68 lb30.8 kg | 103 lb46.7 kg | 130 lb59 kg | 157 lb71.2 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 34 lb15.4 kg | 54 lb24.5 kg | 80 lb36.3 kg | 106 lb48.1 kg |
| Barbell Hack Squat | 72 lb32.7 kg | 108 lb49 kg | 137 lb62.1 kg | 165 lb74.8 kg | |
| 150 lb68 kg | Kettlebell Clean | 36 lb16.3 kg | 57 lb25.9 kg | 84 lb38.1 kg | 111 lb50.3 kg |
| Barbell Hack Squat | 75 lb34 kg | 113 lb51.3 kg | 143 lb64.9 kg | 173 lb78.5 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 38 lb17.2 kg | 60 lb27.2 kg | 88 lb39.9 kg | 116 lb52.6 kg |
| Barbell Hack Squat | 78 lb35.4 kg | 118 lb53.5 kg | 149 lb67.6 kg | 181 lb82.1 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 39 lb17.7 kg | 62 lb28.1 kg | 91 lb41.3 kg | 121 lb54.9 kg |
| Barbell Hack Squat | 82 lb37.2 kg | 123 lb55.8 kg | 155 lb70.3 kg | 188 lb85.3 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 41 lb18.6 kg | 64 lb29 kg | 95 lb43.1 kg | 125 lb56.7 kg |
| Barbell Hack Squat | 85 lb38.6 kg | 128 lb58.1 kg | 161 lb73 kg | 195 lb88.5 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 42 lb19.1 kg | 67 lb30.4 kg | 98 lb44.5 kg | 130 lb59 kg |
| Barbell Hack Squat | 88 lb39.9 kg | 132 lb59.9 kg | 167 lb75.7 kg | 203 lb92.1 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 44 lb20 kg | 69 lb31.3 kg | 102 lb46.3 kg | 134 lb60.8 kg |
| Barbell Hack Squat | 91 lb41.3 kg | 137 lb62.1 kg | 173 lb78.5 kg | 210 lb95.3 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 45 lb20.4 kg | 71 lb32.2 kg | 105 lb47.6 kg | 139 lb63 kg |
| Barbell Hack Squat | 94 lb42.6 kg | 141 lb64 kg | 179 lb81.2 kg | 217 lb98.4 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 46 lb20.9 kg | 74 lb33.6 kg | 108 lb49 kg | 143 lb64.9 kg |
| Barbell Hack Squat | 97 lb44 kg | 146 lb66.2 kg | 185 lb83.9 kg | 223 lb101.2 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 48 lb21.8 kg | 76 lb34.5 kg | 112 lb50.8 kg | 148 lb67.1 kg |
| Barbell Hack Squat | 100 lb45.4 kg | 150 lb68 kg | 190 lb86.2 kg | 230 lb104.3 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 49 lb22.2 kg | 78 lb35.4 kg | 115 lb52.2 kg | 152 lb68.9 kg |
| Barbell Hack Squat | 103 lb46.7 kg | 155 lb70.3 kg | 196 lb88.9 kg | 237 lb107.5 kg |
How Your Kettlebell Clean vs Barbell Hack Squat Result Is Calculated
The comparison starts by estimating each max separately. It then rates both lifts against their own standards before identifying the lower result.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Kettlebell Clean vs Barbell Hack Squat comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the kettlebell clean strength level
For kettlebell clean, 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.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the barbell hack squat strength level
For barbell hack squat, 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 heavier lifters are expected to squat more total weight without requiring strength to increase pound for pound.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 kettlebell clean | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.
How Men’s Kettlebell Clean and Barbell Hack Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 42.7 kg at 120 lb and 78.9 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Barbell Hack Squat standard minus the Kettlebell Clean standard: zero means equal, above zero means the Barbell Hack Squat standard is higher, and below zero means the Kettlebell Clean 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 Kettlebell Clean and Barbell Hack Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Barbell Hack Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 21.3 kg at 100 lb and 38.6 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Barbell Hack Squat standard minus the Kettlebell Clean standard: zero means equal, above zero means the Barbell Hack Squat standard is higher, and below zero means the Kettlebell Clean 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.
Kettlebell Clean and Barbell Hack Squat Exercises Used by This Calculator
Valid results depend on using the specified kettlebell clean and barbell hack squat technique and load convention. Use strict, repeatable Kettlebell Clean and Barbell Hack Squat 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 Kettlebell Clean setup and load convention
One kettlebell cleaned by one arm at a time. Total valid reps across both arms combined. Clean one kettlebell from the floor or a consistent hang to a secure front rack without a press, curl, crash, two-hand assist, or high-pull-only finish. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
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 Kettlebell Clean result and one recent Barbell Hack Squat result
First lift: weight used and 1–12 strict reps. Second lift: total barbell weight and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Kettlebell Clean — View the individual Kettlebell Clean standards and next strength-level target.
- Barbell Hack Squat — View the individual Barbell Hack Squat standards and next strength-level target.
- Hang Clean (Dumbbell) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell High Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Snatch — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Kettlebell Swing — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.