Kettlebell Clean vs Barbell Hip Thrust

Kettlebell Clean vs Hip Thrust Strength Standards

The paired standards below show what the kettlebell clean and hip thrust 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 / Hip Thrust in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Kettlebell Clean vs Hip Thrust 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.

Women’s Kettlebell Clean vs Hip Thrust 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.

How Your Kettlebell Clean vs Hip Thrust 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 Kettlebell Clean and Hip Thrust 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 kettlebell clean strength level

The kettlebell clean rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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 hip thrust strength level

The hip thrust standards use the sex-specific standards from the individual Hip Thrust tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with 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.

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.

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.

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 Hip Thrust Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Hip Thrust standard minus the Kettlebell Clean standard: zero means equal, above zero means the Hip Thrust 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.

How Women’s Kettlebell Clean and Hip Thrust Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Hip Thrust standard minus the Kettlebell Clean standard: zero means equal, above zero means the Hip Thrust 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.

Kettlebell Clean and Hip Thrust Exercises Used by This Calculator

The calculator expects repeatable kettlebell clean and hip thrust results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Kettlebell Clean and Hip Thrust 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.

Use a bench-supported barbell hip thrust

Support the upper back on a stable bench, lower to a repeatable bottom position, and drive through planted feet to full hip extension without lumbar hyperextension. Do not enter a floor glute bridge, Smith-machine thrust, machine glute drive, partial rep, or barbell weight that excludes part of the loaded total.

Enter one recent Kettlebell Clean result and one recent Hip Thrust 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 Hip Thrust — View the individual Hip Thrust 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.