Kettlebell Clean vs Cable Hip Thrust
Compare your kettlebell clean and cable hip thrust against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: selected cable resistance 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 same station, attachment, bench height, stance, cable angle, hip-flexed start, and controlled full hip-extension finish. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Kettlebell Clean vs Cable Hip Thrust Strength Standards
Use these tables to compare the estimated one-rep max required for the kettlebell clean and cable hip thrust 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 / Cable Hip Thrust, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Kettlebell Clean vs Cable 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.
| 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 |
| Cable Hip Thrust | 91 lb41.3 kg | 133 lb60.3 kg | 182 lb82.6 kg | 238 lb108 kg | |
| 130 lb59 kg | Kettlebell Clean | 53 lb24 kg | 80 lb36.3 kg | 112 lb50.8 kg | 144 lb65.3 kg |
| Cable Hip Thrust | 96 lb43.5 kg | 141 lb64 kg | 192 lb87.1 kg | 251 lb113.9 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 55 lb24.9 kg | 84 lb38.1 kg | 117 lb53.1 kg | 152 lb68.9 kg |
| Cable Hip Thrust | 101 lb45.8 kg | 148 lb67.1 kg | 202 lb91.6 kg | 264 lb119.7 kg | |
| 150 lb68 kg | Kettlebell Clean | 58 lb26.3 kg | 88 lb39.9 kg | 123 lb55.8 kg | 159 lb72.1 kg |
| Cable Hip Thrust | 106 lb48.1 kg | 155 lb70.3 kg | 211 lb95.7 kg | 276 lb125.2 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 61 lb27.7 kg | 92 lb41.7 kg | 128 lb58.1 kg | 166 lb75.3 kg |
| Cable Hip Thrust | 111 lb50.3 kg | 161 lb73 kg | 220 lb99.8 kg | 288 lb130.6 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 63 lb28.6 kg | 96 lb43.5 kg | 134 lb60.8 kg | 173 lb78.5 kg |
| Cable Hip Thrust | 115 lb52.2 kg | 168 lb76.2 kg | 229 lb103.9 kg | 300 lb136.1 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 66 lb29.9 kg | 99 lb44.9 kg | 139 lb63 kg | 179 lb81.2 kg |
| Cable Hip Thrust | 120 lb54.4 kg | 175 lb79.4 kg | 238 lb108 kg | 312 lb141.5 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 68 lb30.8 kg | 103 lb46.7 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Cable Hip Thrust | 124 lb56.2 kg | 181 lb82.1 kg | 247 lb112 kg | 323 lb146.5 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 70 lb31.8 kg | 107 lb48.5 kg | 149 lb67.6 kg | 192 lb87.1 kg |
| Cable Hip Thrust | 128 lb58.1 kg | 187 lb84.8 kg | 256 lb116.1 kg | 334 lb151.5 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 73 lb33.1 kg | 110 lb49.9 kg | 154 lb69.9 kg | 199 lb90.3 kg |
| Cable Hip Thrust | 133 lb60.3 kg | 193 lb87.5 kg | 264 lb119.7 kg | 345 lb156.5 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 75 lb34 kg | 114 lb51.7 kg | 159 lb72.1 kg | 205 lb93 kg |
| Cable Hip Thrust | 137 lb62.1 kg | 200 lb90.7 kg | 272 lb123.4 kg | 356 lb161.5 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 77 lb34.9 kg | 117 lb53.1 kg | 164 lb74.4 kg | 211 lb95.7 kg |
| Cable Hip Thrust | 141 lb64 kg | 206 lb93.4 kg | 281 lb127.5 kg | 367 lb166.5 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 79 lb35.8 kg | 120 lb54.4 kg | 168 lb76.2 kg | 217 lb98.4 kg |
| Cable Hip Thrust | 145 lb65.8 kg | 212 lb96.2 kg | 289 lb131.1 kg | 377 lb171 kg | |
| 250 lb113.4 kg | Kettlebell Clean | 82 lb37.2 kg | 124 lb56.2 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Cable Hip Thrust | 149 lb67.6 kg | 217 lb98.4 kg | 297 lb134.7 kg | 388 lb176 kg | |
| 260 lb117.9 kg | Kettlebell Clean | 84 lb38.1 kg | 127 lb57.6 kg | 177 lb80.3 kg | 229 lb103.9 kg |
| Cable Hip Thrust | 153 lb69.4 kg | 223 lb101.2 kg | 304 lb137.9 kg | 398 lb180.5 kg | |
| 270 lb122.5 kg | Kettlebell Clean | 86 lb39 kg | 130 lb59 kg | 182 lb82.6 kg | 235 lb106.6 kg |
| Cable Hip Thrust | 157 lb71.2 kg | 229 lb103.9 kg | 312 lb141.5 kg | 408 lb185.1 kg | |
| 280 lb127 kg | Kettlebell Clean | 88 lb39.9 kg | 133 lb60.3 kg | 186 lb84.4 kg | 241 lb109.3 kg |
| Cable Hip Thrust | 161 lb73 kg | 234 lb106.1 kg | 320 lb145.1 kg | 418 lb189.6 kg | |
| 290 lb131.5 kg | Kettlebell Clean | 90 lb40.8 kg | 137 lb62.1 kg | 191 lb86.6 kg | 247 lb112 kg |
| Cable Hip Thrust | 164 lb74.4 kg | 240 lb108.9 kg | 327 lb148.3 kg | 428 lb194.1 kg | |
| 300 lb136.1 kg | Kettlebell Clean | 92 lb41.7 kg | 140 lb63.5 kg | 195 lb88.5 kg | 252 lb114.3 kg |
| Cable Hip Thrust | 168 lb76.2 kg | 245 lb111.1 kg | 335 lb152 kg | 438 lb198.7 kg |
Women’s Kettlebell Clean vs Cable 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.
| 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 |
| Cable Hip Thrust | 57 lb25.9 kg | 86 lb39 kg | 121 lb54.9 kg | 160 lb72.6 kg | |
| 110 lb49.9 kg | Kettlebell Clean | 29 lb13.2 kg | 46 lb20.9 kg | 68 lb30.8 kg | 90 lb40.8 kg |
| Cable Hip Thrust | 61 lb27.7 kg | 92 lb41.7 kg | 128 lb58.1 kg | 171 lb77.6 kg | |
| 120 lb54.4 kg | Kettlebell Clean | 31 lb14.1 kg | 49 lb22.2 kg | 72 lb32.7 kg | 96 lb43.5 kg |
| Cable Hip Thrust | 65 lb29.5 kg | 97 lb44 kg | 136 lb61.7 kg | 181 lb82.1 kg | |
| 130 lb59 kg | Kettlebell Clean | 33 lb15 kg | 52 lb23.6 kg | 76 lb34.5 kg | 101 lb45.8 kg |
| Cable Hip Thrust | 68 lb30.8 kg | 103 lb46.7 kg | 144 lb65.3 kg | 191 lb86.6 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 34 lb15.4 kg | 54 lb24.5 kg | 80 lb36.3 kg | 106 lb48.1 kg |
| Cable Hip Thrust | 72 lb32.7 kg | 108 lb49 kg | 151 lb68.5 kg | 201 lb91.2 kg | |
| 150 lb68 kg | Kettlebell Clean | 36 lb16.3 kg | 57 lb25.9 kg | 84 lb38.1 kg | 111 lb50.3 kg |
| Cable Hip Thrust | 75 lb34 kg | 113 lb51.3 kg | 158 lb71.7 kg | 210 lb95.3 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 38 lb17.2 kg | 60 lb27.2 kg | 88 lb39.9 kg | 116 lb52.6 kg |
| Cable Hip Thrust | 78 lb35.4 kg | 118 lb53.5 kg | 165 lb74.8 kg | 219 lb99.3 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 39 lb17.7 kg | 62 lb28.1 kg | 91 lb41.3 kg | 121 lb54.9 kg |
| Cable Hip Thrust | 82 lb37.2 kg | 123 lb55.8 kg | 172 lb78 kg | 228 lb103.4 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 41 lb18.6 kg | 64 lb29 kg | 95 lb43.1 kg | 125 lb56.7 kg |
| Cable Hip Thrust | 85 lb38.6 kg | 128 lb58.1 kg | 178 lb80.7 kg | 237 lb107.5 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 42 lb19.1 kg | 67 lb30.4 kg | 98 lb44.5 kg | 130 lb59 kg |
| Cable Hip Thrust | 88 lb39.9 kg | 132 lb59.9 kg | 185 lb83.9 kg | 246 lb111.6 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 44 lb20 kg | 69 lb31.3 kg | 102 lb46.3 kg | 134 lb60.8 kg |
| Cable Hip Thrust | 91 lb41.3 kg | 137 lb62.1 kg | 191 lb86.6 kg | 254 lb115.2 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 45 lb20.4 kg | 71 lb32.2 kg | 105 lb47.6 kg | 139 lb63 kg |
| Cable Hip Thrust | 94 lb42.6 kg | 141 lb64 kg | 198 lb89.8 kg | 263 lb119.3 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 46 lb20.9 kg | 74 lb33.6 kg | 108 lb49 kg | 143 lb64.9 kg |
| Cable Hip Thrust | 97 lb44 kg | 146 lb66.2 kg | 204 lb92.5 kg | 271 lb122.9 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 48 lb21.8 kg | 76 lb34.5 kg | 112 lb50.8 kg | 148 lb67.1 kg |
| Cable Hip Thrust | 100 lb45.4 kg | 150 lb68 kg | 210 lb95.3 kg | 279 lb126.6 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 49 lb22.2 kg | 78 lb35.4 kg | 115 lb52.2 kg | 152 lb68.9 kg |
| Cable Hip Thrust | 103 lb46.7 kg | 155 lb70.3 kg | 216 lb98 kg | 287 lb130.2 kg |
How Your Kettlebell Clean vs Cable 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
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)
For the most useful Kettlebell Clean vs Cable Hip Thrust 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
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 cable hip thrust strength level
The cable hip thrust standards use the sex-specific strength levels from the individual Cable 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.
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
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
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 cable hip thrust | Adjust cable hip thrust 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 view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Kettlebell Clean and Cable Hip Thrust Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
At Elite, the difference is 45.9 kg at 120 lb and 84.4 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Hip Thrust standard minus the Kettlebell Clean standard: zero means equal, above zero means the Cable 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Kettlebell Clean and Cable Hip Thrust Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Cable Hip Thrust for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 100–240 lb bodyweight, the Elite gap changes from 34 to 61.3 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Cable Hip Thrust standard minus the Kettlebell Clean standard: zero means equal, above zero means the Cable 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.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Kettlebell Clean and Cable Hip Thrust Exercises Used by This Calculator
Compare like-for-like attempts by keeping the kettlebell clean and cable hip thrust setup consistent with their individual rules. Use strict, repeatable Kettlebell Clean and Cable 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 selected cable resistance with one fixed hip-thrust setup
Enter the selected cable-stack or loaded cable resistance applied to the hips. Keep the same station, attachment, bench height, stance, cable angle, hip-flexed start, and controlled full hip-extension finish. Do not enter barbell, machine, bodyweight-plus-load, per-side load, bounced reps, partial lockouts, or another cable exercise.
Enter one recent Kettlebell Clean result and one recent Cable Hip Thrust result
First lift: weight used and 1–12 strict reps. Second lift: selected cable resistance and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Kettlebell Clean — View the individual Kettlebell Clean standards and next strength-level target.
- Cable Hip Thrust — View the individual Cable 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.