Kettlebell Clean vs Dumbbell Hip Thrust
Compare your kettlebell clean and dumbbell 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: weight used 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, lower the hips under control, then extend to a clear top bridge position without lumbar overextension, bouncing. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Kettlebell Clean vs Dumbbell Hip Thrust Strength Standards
Use these tables to compare the estimated one-rep max required for the kettlebell clean and dumbbell 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 / Dumbbell Hip Thrust, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Kettlebell Clean vs Dumbbell 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 |
| Dumbbell Hip Thrust | 101 lb45.8 kg | 146 lb66.2 kg | 196 lb88.9 kg | 252 lb114.3 kg | |
| 130 lb59 kg | Kettlebell Clean | 53 lb24 kg | 80 lb36.3 kg | 112 lb50.8 kg | 144 lb65.3 kg |
| Dumbbell Hip Thrust | 106 lb48.1 kg | 154 lb69.9 kg | 207 lb93.9 kg | 266 lb120.7 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 55 lb24.9 kg | 84 lb38.1 kg | 117 lb53.1 kg | 152 lb68.9 kg |
| Dumbbell Hip Thrust | 112 lb50.8 kg | 162 lb73.5 kg | 217 lb98.4 kg | 279 lb126.6 kg | |
| 150 lb68 kg | Kettlebell Clean | 58 lb26.3 kg | 88 lb39.9 kg | 123 lb55.8 kg | 159 lb72.1 kg |
| Dumbbell Hip Thrust | 117 lb53.1 kg | 169 lb76.7 kg | 227 lb103 kg | 292 lb132.4 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 61 lb27.7 kg | 92 lb41.7 kg | 128 lb58.1 kg | 166 lb75.3 kg |
| Dumbbell Hip Thrust | 122 lb55.3 kg | 177 lb80.3 kg | 237 lb107.5 kg | 305 lb138.3 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 63 lb28.6 kg | 96 lb43.5 kg | 134 lb60.8 kg | 173 lb78.5 kg |
| Dumbbell Hip Thrust | 127 lb57.6 kg | 184 lb83.5 kg | 247 lb112 kg | 318 lb144.2 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 66 lb29.9 kg | 99 lb44.9 kg | 139 lb63 kg | 179 lb81.2 kg |
| Dumbbell Hip Thrust | 132 lb59.9 kg | 191 lb86.6 kg | 257 lb116.6 kg | 330 lb149.7 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 68 lb30.8 kg | 103 lb46.7 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Dumbbell Hip Thrust | 137 lb62.1 kg | 198 lb89.8 kg | 266 lb120.7 kg | 342 lb155.1 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 70 lb31.8 kg | 107 lb48.5 kg | 149 lb67.6 kg | 192 lb87.1 kg |
| Dumbbell Hip Thrust | 142 lb64.4 kg | 205 lb93 kg | 275 lb124.7 kg | 354 lb160.6 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 73 lb33.1 kg | 110 lb49.9 kg | 154 lb69.9 kg | 199 lb90.3 kg |
| Dumbbell Hip Thrust | 146 lb66.2 kg | 212 lb96.2 kg | 284 lb128.8 kg | 366 lb166 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 75 lb34 kg | 114 lb51.7 kg | 159 lb72.1 kg | 205 lb93 kg |
| Dumbbell Hip Thrust | 151 lb68.5 kg | 218 lb98.9 kg | 293 lb132.9 kg | 377 lb171 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 77 lb34.9 kg | 117 lb53.1 kg | 164 lb74.4 kg | 211 lb95.7 kg |
| Dumbbell Hip Thrust | 156 lb70.8 kg | 225 lb102.1 kg | 302 lb137 kg | 388 lb176 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 79 lb35.8 kg | 120 lb54.4 kg | 168 lb76.2 kg | 217 lb98.4 kg |
| Dumbbell Hip Thrust | 160 lb72.6 kg | 231 lb104.8 kg | 311 lb141.1 kg | 400 lb181.4 kg | |
| 250 lb113.4 kg | Kettlebell Clean | 82 lb37.2 kg | 124 lb56.2 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Dumbbell Hip Thrust | 165 lb74.8 kg | 238 lb108 kg | 319 lb144.7 kg | 411 lb186.4 kg | |
| 260 lb117.9 kg | Kettlebell Clean | 84 lb38.1 kg | 127 lb57.6 kg | 177 lb80.3 kg | 229 lb103.9 kg |
| Dumbbell Hip Thrust | 169 lb76.7 kg | 244 lb110.7 kg | 328 lb148.8 kg | 422 lb191.4 kg | |
| 270 lb122.5 kg | Kettlebell Clean | 86 lb39 kg | 130 lb59 kg | 182 lb82.6 kg | 235 lb106.6 kg |
| Dumbbell Hip Thrust | 173 lb78.5 kg | 250 lb113.4 kg | 336 lb152.4 kg | 432 lb196 kg | |
| 280 lb127 kg | Kettlebell Clean | 88 lb39.9 kg | 133 lb60.3 kg | 186 lb84.4 kg | 241 lb109.3 kg |
| Dumbbell Hip Thrust | 177 lb80.3 kg | 256 lb116.1 kg | 344 lb156 kg | 443 lb200.9 kg | |
| 290 lb131.5 kg | Kettlebell Clean | 90 lb40.8 kg | 137 lb62.1 kg | 191 lb86.6 kg | 247 lb112 kg |
| Dumbbell Hip Thrust | 182 lb82.6 kg | 262 lb118.8 kg | 353 lb160.1 kg | 453 lb205.5 kg | |
| 300 lb136.1 kg | Kettlebell Clean | 92 lb41.7 kg | 140 lb63.5 kg | 195 lb88.5 kg | 252 lb114.3 kg |
| Dumbbell Hip Thrust | 186 lb84.4 kg | 268 lb121.6 kg | 361 lb163.7 kg | 464 lb210.5 kg |
Women’s Kettlebell Clean vs Dumbbell 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 |
| Dumbbell Hip Thrust | 62 lb28.1 kg | 92 lb41.7 kg | 126 lb57.2 kg | 165 lb74.8 kg | |
| 110 lb49.9 kg | Kettlebell Clean | 29 lb13.2 kg | 46 lb20.9 kg | 68 lb30.8 kg | 90 lb40.8 kg |
| Dumbbell Hip Thrust | 66 lb29.9 kg | 98 lb44.5 kg | 134 lb60.8 kg | 176 lb79.8 kg | |
| 120 lb54.4 kg | Kettlebell Clean | 31 lb14.1 kg | 49 lb22.2 kg | 72 lb32.7 kg | 96 lb43.5 kg |
| Dumbbell Hip Thrust | 70 lb31.8 kg | 103 lb46.7 kg | 142 lb64.4 kg | 186 lb84.4 kg | |
| 130 lb59 kg | Kettlebell Clean | 33 lb15 kg | 52 lb23.6 kg | 76 lb34.5 kg | 101 lb45.8 kg |
| Dumbbell Hip Thrust | 74 lb33.6 kg | 109 lb49.4 kg | 150 lb68 kg | 196 lb88.9 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 34 lb15.4 kg | 54 lb24.5 kg | 80 lb36.3 kg | 106 lb48.1 kg |
| Dumbbell Hip Thrust | 77 lb34.9 kg | 115 lb52.2 kg | 158 lb71.7 kg | 206 lb93.4 kg | |
| 150 lb68 kg | Kettlebell Clean | 36 lb16.3 kg | 57 lb25.9 kg | 84 lb38.1 kg | 111 lb50.3 kg |
| Dumbbell Hip Thrust | 81 lb36.7 kg | 120 lb54.4 kg | 165 lb74.8 kg | 216 lb98 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 38 lb17.2 kg | 60 lb27.2 kg | 88 lb39.9 kg | 116 lb52.6 kg |
| Dumbbell Hip Thrust | 85 lb38.6 kg | 125 lb56.7 kg | 172 lb78 kg | 225 lb102.1 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 39 lb17.7 kg | 62 lb28.1 kg | 91 lb41.3 kg | 121 lb54.9 kg |
| Dumbbell Hip Thrust | 88 lb39.9 kg | 130 lb59 kg | 179 lb81.2 kg | 235 lb106.6 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 41 lb18.6 kg | 64 lb29 kg | 95 lb43.1 kg | 125 lb56.7 kg |
| Dumbbell Hip Thrust | 91 lb41.3 kg | 136 lb61.7 kg | 186 lb84.4 kg | 244 lb110.7 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 42 lb19.1 kg | 67 lb30.4 kg | 98 lb44.5 kg | 130 lb59 kg |
| Dumbbell Hip Thrust | 95 lb43.1 kg | 140 lb63.5 kg | 193 lb87.5 kg | 253 lb114.8 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 44 lb20 kg | 69 lb31.3 kg | 102 lb46.3 kg | 134 lb60.8 kg |
| Dumbbell Hip Thrust | 98 lb44.5 kg | 145 lb65.8 kg | 200 lb90.7 kg | 262 lb118.8 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 45 lb20.4 kg | 71 lb32.2 kg | 105 lb47.6 kg | 139 lb63 kg |
| Dumbbell Hip Thrust | 101 lb45.8 kg | 150 lb68 kg | 206 lb93.4 kg | 270 lb122.5 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 46 lb20.9 kg | 74 lb33.6 kg | 108 lb49 kg | 143 lb64.9 kg |
| Dumbbell Hip Thrust | 105 lb47.6 kg | 155 lb70.3 kg | 213 lb96.6 kg | 279 lb126.6 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 48 lb21.8 kg | 76 lb34.5 kg | 112 lb50.8 kg | 148 lb67.1 kg |
| Dumbbell Hip Thrust | 108 lb49 kg | 160 lb72.6 kg | 219 lb99.3 kg | 287 lb130.2 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 49 lb22.2 kg | 78 lb35.4 kg | 115 lb52.2 kg | 152 lb68.9 kg |
| Dumbbell Hip Thrust | 111 lb50.3 kg | 164 lb74.4 kg | 226 lb102.5 kg | 295 lb133.8 kg |
How Your Kettlebell Clean vs Dumbbell 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)
Set quality matters for this Kettlebell Clean vs Dumbbell Hip Thrust comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. Find the kettlebell clean strength level
The standards use the sex-specific thresholds from the individual Kettlebell Clean 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.
3. Find the dumbbell hip thrust strength level
The standards use the sex-specific thresholds from the individual Dumbbell 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
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 dumbbell hip thrust | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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 Dumbbell 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 52.2 kg at 120 lb and 96.2 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Hip Thrust standard minus the Kettlebell Clean standard: zero means equal, above zero means the Dumbbell 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 Dumbbell Hip Thrust 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.
At Elite, the difference is 36.2 kg at 100 lb and 64.9 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Dumbbell Hip Thrust standard minus the Kettlebell Clean standard: zero means equal, above zero means the Dumbbell 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 Dumbbell Hip Thrust Exercises Used by This Calculator
Valid results depend on using the specified kettlebell clean and dumbbell hip thrust technique and load convention. Use strict, repeatable Kettlebell Clean and Dumbbell 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 the Dumbbell Hip Thrust setup and load convention
The entered weight for strict Dumbbell Hip Thrust. Valid Dumbbell Hip Thrust reps. Lower the hips under control, then extend to a clear top bridge position without lumbar overextension, bouncing, or losing dumbbell control and finish with controlled top position with hips fully extended, ribs down, pelvis controlled, and no bench slide or hand-assisted lift. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Kettlebell Clean result and one recent Dumbbell Hip Thrust result
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Kettlebell Clean — View the individual Kettlebell Clean standards and next strength-level target.
- Dumbbell Hip Thrust — View the individual Dumbbell 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.