Kettlebell Clean vs Bulgarian Split Squat (per Leg, Raw)
Compare your kettlebell clean and Bulgarian split squat against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, priority.
First lift: weight used and 1–12 strict reps. Second lift: combined total external load 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 rear foot elevated and front foot planted, descend until the front thigh reaches at least parallel, and stand to full front-knee and hip extension without support. Heavier lift is not automatically the stronger one.
Kettlebell Clean vs Bulgarian Split Squat Strength Standards
Use these tables to compare the estimated one-rep max required for the kettlebell clean and Bulgarian split squat to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Kettlebell Clean / Bulgarian Split Squat, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Kettlebell Clean vs Bulgarian Split 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 |
| Bulgarian Split Squat | 56 lb25.4 kg | 84 lb38.1 kg | 119 lb54 kg | 160 lb72.6 kg | |
| 130 lb59 kg | Kettlebell Clean | 53 lb24 kg | 80 lb36.3 kg | 112 lb50.8 kg | 144 lb65.3 kg |
| Bulgarian Split Squat | 59 lb26.8 kg | 89 lb40.4 kg | 126 lb57.2 kg | 169 lb76.7 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 55 lb24.9 kg | 84 lb38.1 kg | 117 lb53.1 kg | 152 lb68.9 kg |
| Bulgarian Split Squat | 62 lb28.1 kg | 93 lb42.2 kg | 132 lb59.9 kg | 178 lb80.7 kg | |
| 150 lb68 kg | Kettlebell Clean | 58 lb26.3 kg | 88 lb39.9 kg | 123 lb55.8 kg | 159 lb72.1 kg |
| Bulgarian Split Squat | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 186 lb84.4 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 61 lb27.7 kg | 92 lb41.7 kg | 128 lb58.1 kg | 166 lb75.3 kg |
| Bulgarian Split Squat | 68 lb30.8 kg | 102 lb46.3 kg | 144 lb65.3 kg | 194 lb88 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 63 lb28.6 kg | 96 lb43.5 kg | 134 lb60.8 kg | 173 lb78.5 kg |
| Bulgarian Split Squat | 71 lb32.2 kg | 106 lb48.1 kg | 150 lb68 kg | 202 lb91.6 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 66 lb29.9 kg | 99 lb44.9 kg | 139 lb63 kg | 179 lb81.2 kg |
| Bulgarian Split Squat | 73 lb33.1 kg | 110 lb49.9 kg | 156 lb70.8 kg | 210 lb95.3 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 68 lb30.8 kg | 103 lb46.7 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Bulgarian Split Squat | 76 lb34.5 kg | 114 lb51.7 kg | 162 lb73.5 kg | 218 lb98.9 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 70 lb31.8 kg | 107 lb48.5 kg | 149 lb67.6 kg | 192 lb87.1 kg |
| Bulgarian Split Squat | 79 lb35.8 kg | 118 lb53.5 kg | 168 lb76.2 kg | 226 lb102.5 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 73 lb33.1 kg | 110 lb49.9 kg | 154 lb69.9 kg | 199 lb90.3 kg |
| Bulgarian Split Squat | 81 lb36.7 kg | 122 lb55.3 kg | 173 lb78.5 kg | 233 lb105.7 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 75 lb34 kg | 114 lb51.7 kg | 159 lb72.1 kg | 205 lb93 kg |
| Bulgarian Split Squat | 84 lb38.1 kg | 126 lb57.2 kg | 179 lb81.2 kg | 240 lb108.9 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 77 lb34.9 kg | 117 lb53.1 kg | 164 lb74.4 kg | 211 lb95.7 kg |
| Bulgarian Split Squat | 86 lb39 kg | 129 lb58.5 kg | 184 lb83.5 kg | 248 lb112.5 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 79 lb35.8 kg | 120 lb54.4 kg | 168 lb76.2 kg | 217 lb98.4 kg |
| Bulgarian Split Squat | 89 lb40.4 kg | 133 lb60.3 kg | 189 lb85.7 kg | 255 lb115.7 kg | |
| 250 lb113.4 kg | Kettlebell Clean | 82 lb37.2 kg | 124 lb56.2 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Bulgarian Split Squat | 91 lb41.3 kg | 137 lb62.1 kg | 195 lb88.5 kg | 262 lb118.8 kg | |
| 260 lb117.9 kg | Kettlebell Clean | 84 lb38.1 kg | 127 lb57.6 kg | 177 lb80.3 kg | 229 lb103.9 kg |
| Bulgarian Split Squat | 94 lb42.6 kg | 141 lb64 kg | 200 lb90.7 kg | 269 lb122 kg | |
| 270 lb122.5 kg | Kettlebell Clean | 86 lb39 kg | 130 lb59 kg | 182 lb82.6 kg | 235 lb106.6 kg |
| Bulgarian Split Squat | 96 lb43.5 kg | 144 lb65.3 kg | 205 lb93 kg | 276 lb125.2 kg | |
| 280 lb127 kg | Kettlebell Clean | 88 lb39.9 kg | 133 lb60.3 kg | 186 lb84.4 kg | 241 lb109.3 kg |
| Bulgarian Split Squat | 98 lb44.5 kg | 148 lb67.1 kg | 210 lb95.3 kg | 282 lb127.9 kg | |
| 290 lb131.5 kg | Kettlebell Clean | 90 lb40.8 kg | 137 lb62.1 kg | 191 lb86.6 kg | 247 lb112 kg |
| Bulgarian Split Squat | 101 lb45.8 kg | 151 lb68.5 kg | 215 lb97.5 kg | 289 lb131.1 kg | |
| 300 lb136.1 kg | Kettlebell Clean | 92 lb41.7 kg | 140 lb63.5 kg | 195 lb88.5 kg | 252 lb114.3 kg |
| Bulgarian Split Squat | 103 lb46.7 kg | 155 lb70.3 kg | 220 lb99.8 kg | 296 lb134.3 kg |
Women’s Kettlebell Clean vs Bulgarian Split 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 |
| Bulgarian Split Squat | 34 lb15.4 kg | 52 lb23.6 kg | 75 lb34 kg | 103 lb46.7 kg | |
| 110 lb49.9 kg | Kettlebell Clean | 29 lb13.2 kg | 46 lb20.9 kg | 68 lb30.8 kg | 90 lb40.8 kg |
| Bulgarian Split Squat | 37 lb16.8 kg | 55 lb24.9 kg | 80 lb36.3 kg | 110 lb49.9 kg | |
| 120 lb54.4 kg | Kettlebell Clean | 31 lb14.1 kg | 49 lb22.2 kg | 72 lb32.7 kg | 96 lb43.5 kg |
| Bulgarian Split Squat | 39 lb17.7 kg | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg | |
| 130 lb59 kg | Kettlebell Clean | 33 lb15 kg | 52 lb23.6 kg | 76 lb34.5 kg | 101 lb45.8 kg |
| Bulgarian Split Squat | 41 lb18.6 kg | 62 lb28.1 kg | 89 lb40.4 kg | 123 lb55.8 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 34 lb15.4 kg | 54 lb24.5 kg | 80 lb36.3 kg | 106 lb48.1 kg |
| Bulgarian Split Squat | 43 lb19.5 kg | 65 lb29.5 kg | 94 lb42.6 kg | 129 lb58.5 kg | |
| 150 lb68 kg | Kettlebell Clean | 36 lb16.3 kg | 57 lb25.9 kg | 84 lb38.1 kg | 111 lb50.3 kg |
| Bulgarian Split Squat | 45 lb20.4 kg | 68 lb30.8 kg | 98 lb44.5 kg | 135 lb61.2 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 38 lb17.2 kg | 60 lb27.2 kg | 88 lb39.9 kg | 116 lb52.6 kg |
| Bulgarian Split Squat | 47 lb21.3 kg | 71 lb32.2 kg | 102 lb46.3 kg | 141 lb64 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 39 lb17.7 kg | 62 lb28.1 kg | 91 lb41.3 kg | 121 lb54.9 kg |
| Bulgarian Split Squat | 49 lb22.2 kg | 74 lb33.6 kg | 107 lb48.5 kg | 147 lb66.7 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 41 lb18.6 kg | 64 lb29 kg | 95 lb43.1 kg | 125 lb56.7 kg |
| Bulgarian Split Squat | 51 lb23.1 kg | 77 lb34.9 kg | 111 lb50.3 kg | 152 lb68.9 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 42 lb19.1 kg | 67 lb30.4 kg | 98 lb44.5 kg | 130 lb59 kg |
| Bulgarian Split Squat | 53 lb24 kg | 80 lb36.3 kg | 115 lb52.2 kg | 158 lb71.7 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 44 lb20 kg | 69 lb31.3 kg | 102 lb46.3 kg | 134 lb60.8 kg |
| Bulgarian Split Squat | 55 lb24.9 kg | 82 lb37.2 kg | 119 lb54 kg | 164 lb74.4 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 45 lb20.4 kg | 71 lb32.2 kg | 105 lb47.6 kg | 139 lb63 kg |
| Bulgarian Split Squat | 56 lb25.4 kg | 85 lb38.6 kg | 123 lb55.8 kg | 169 lb76.7 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 46 lb20.9 kg | 74 lb33.6 kg | 108 lb49 kg | 143 lb64.9 kg |
| Bulgarian Split Squat | 58 lb26.3 kg | 88 lb39.9 kg | 127 lb57.6 kg | 174 lb78.9 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 48 lb21.8 kg | 76 lb34.5 kg | 112 lb50.8 kg | 148 lb67.1 kg |
| Bulgarian Split Squat | 60 lb27.2 kg | 90 lb40.8 kg | 130 lb59 kg | 180 lb81.6 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 49 lb22.2 kg | 78 lb35.4 kg | 115 lb52.2 kg | 152 lb68.9 kg |
| Bulgarian Split Squat | 62 lb28.1 kg | 93 lb42.2 kg | 134 lb60.8 kg | 185 lb83.9 kg |
How Your Kettlebell Clean vs Bulgarian Split Squat Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Kettlebell Clean and Bulgarian Split Squat 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the Bulgarian split squat strength level
The Bulgarian split squat 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
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.
| 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 Bulgarian split squat | Adjust per-leg Bulgarian split 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Kettlebell Clean and Bulgarian Split Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Bulgarian Split Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 10.5 kg at 120 lb and 20 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Bulgarian Split Squat standard minus the Kettlebell Clean standard: zero means equal, above zero means the Bulgarian Split 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 Bulgarian Split Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
8.1 → 15 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Bulgarian Split Squat standard minus the Kettlebell Clean standard: zero means equal, above zero means the Bulgarian Split 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 Bulgarian Split Squat Exercises Used by This Calculator
Valid results depend on using the specified kettlebell clean and Bulgarian split squat technique and load convention. Use strict, repeatable Kettlebell Clean and Bulgarian Split 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.
Use a strict Bulgarian split squat per leg
Keep the rear foot elevated and front foot planted, descend until the front thigh reaches at least parallel, and stand to full front-knee and hip extension without support. Enter combined total external load and score each leg separately. Do not enter bodyweight, a standard split squat, Smith-machine or machine variation, partial rep, or assisted-balance rep.
Enter one recent Kettlebell Clean result and one recent Bulgarian Split Squat result
First lift: weight used and 1–12 strict reps. Second lift: combined total external load and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Kettlebell Clean — View the individual Kettlebell Clean standards and next strength-level target.
- Bulgarian Split Squat (Per Leg, Raw) — View the individual Bulgarian Split 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.