Kettlebell Clean vs Kettlebell Swing Strength Standards
Compare your kettlebell clean and kettlebell swing against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Use each exercise's canonical input: Total external load for Kettlebell Clean and Single kettlebell weight for Kettlebell Swing. Use one kettlebell cleaned by one arm at a time and a single-kettlebell swing from a controlled backswing to a repeatable chest- or eye-height float using hip extension. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Kettlebell Clean vs Kettlebell Swing Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the kettlebell clean and kettlebell swing to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your kettlebell clean and kettlebell swing.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Kettlebell Clean / Kettlebell Swing, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Kettlebell Clean vs Kettlebell Swing Standards
How to read the table: The first number is Kettlebell Clean; the second is Kettlebell Swing. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 50 / 28 lb 22.7 / 12.7 kg | 76 / 45 lb 34.5 / 20.4 kg | 106 / 67 lb 48.1 / 30.4 kg | 137 / 92 lb 62.1 / 41.7 kg |
| 130 lb 59 kg | 53 / 30 lb 24 / 13.6 kg | 80 / 47 lb 36.3 / 21.3 kg | 112 / 71 lb 50.8 / 32.2 kg | 144 / 97 lb 65.3 / 44 kg |
| 140 lb 63.5 kg | 55 / 31 lb 24.9 / 14.1 kg | 84 / 50 lb 38.1 / 22.7 kg | 117 / 74 lb 53.1 / 33.6 kg | 152 / 102 lb 68.9 / 46.3 kg |
| 150 lb 68 kg | 58 / 32 lb 26.3 / 14.5 kg | 88 / 52 lb 39.9 / 23.6 kg | 123 / 78 lb 55.8 / 35.4 kg | 159 / 107 lb 72.1 / 48.5 kg |
| 160 lb 72.6 kg | 61 / 34 lb 27.7 / 15.4 kg | 92 / 54 lb 41.7 / 24.5 kg | 128 / 81 lb 58.1 / 36.7 kg | 166 / 111 lb 75.3 / 50.3 kg |
| 170 lb 77.1 kg | 63 / 35 lb 28.6 / 15.9 kg | 96 / 57 lb 43.5 / 25.9 kg | 134 / 84 lb 60.8 / 38.1 kg | 173 / 116 lb 78.5 / 52.6 kg |
| 180 lb 81.6 kg | 66 / 37 lb 29.9 / 16.8 kg | 99 / 59 lb 44.9 / 26.8 kg | 139 / 88 lb 63 / 39.9 kg | 179 / 121 lb 81.2 / 54.9 kg |
| 190 lb 86.2 kg | 68 / 38 lb 30.8 / 17.2 kg | 103 / 61 lb 46.7 / 27.7 kg | 144 / 91 lb 65.3 / 41.3 kg | 186 / 125 lb 84.4 / 56.7 kg |
| 200 lb 90.7 kg | 70 / 39 lb 31.8 / 17.7 kg | 107 / 63 lb 48.5 / 28.6 kg | 149 / 94 lb 67.6 / 42.6 kg | 192 / 129 lb 87.1 / 58.5 kg |
| 210 lb 95.3 kg | 73 / 41 lb 33.1 / 18.6 kg | 110 / 65 lb 49.9 / 29.5 kg | 154 / 97 lb 69.9 / 44 kg | 199 / 134 lb 90.3 / 60.8 kg |
| 220 lb 99.8 kg | 75 / 42 lb 34 / 19.1 kg | 114 / 67 lb 51.7 / 30.4 kg | 159 / 100 lb 72.1 / 45.4 kg | 205 / 138 lb 93 / 62.6 kg |
| 230 lb 104.3 kg | 77 / 43 lb 34.9 / 19.5 kg | 117 / 69 lb 53.1 / 31.3 kg | 164 / 103 lb 74.4 / 46.7 kg | 211 / 142 lb 95.7 / 64.4 kg |
| 240 lb 108.9 kg | 79 / 44 lb 35.8 / 20 kg | 120 / 71 lb 54.4 / 32.2 kg | 168 / 106 lb 76.2 / 48.1 kg | 217 / 146 lb 98.4 / 66.2 kg |
| 250 lb 113.4 kg | 82 / 46 lb 37.2 / 20.9 kg | 124 / 73 lb 56.2 / 33.1 kg | 173 / 109 lb 78.5 / 49.4 kg | 223 / 150 lb 101.2 / 68 kg |
| 260 lb 117.9 kg | 84 / 47 lb 38.1 / 21.3 kg | 127 / 75 lb 57.6 / 34 kg | 177 / 112 lb 80.3 / 50.8 kg | 229 / 154 lb 103.9 / 69.9 kg |
| 270 lb 122.5 kg | 86 / 48 lb 39 / 21.8 kg | 130 / 77 lb 59 / 34.9 kg | 182 / 115 lb 82.6 / 52.2 kg | 235 / 158 lb 106.6 / 71.7 kg |
| 280 lb 127 kg | 88 / 49 lb 39.9 / 22.2 kg | 133 / 79 lb 60.3 / 35.8 kg | 186 / 118 lb 84.4 / 53.5 kg | 241 / 162 lb 109.3 / 73.5 kg |
| 290 lb 131.5 kg | 90 / 50 lb 40.8 / 22.7 kg | 137 / 81 lb 62.1 / 36.7 kg | 191 / 121 lb 86.6 / 54.9 kg | 247 / 166 lb 112 / 75.3 kg |
| 300 lb 136.1 kg | 92 / 52 lb 41.7 / 23.6 kg | 140 / 83 lb 63.5 / 37.6 kg | 195 / 123 lb 88.5 / 55.8 kg | 252 / 169 lb 114.3 / 76.7 kg |
Women’s Kettlebell Clean vs Kettlebell Swing Standards
How to read the table: The first number is Kettlebell Clean; the second is Kettlebell Swing. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 27 / 16 lb 12.2 / 7.3 kg | 43 / 27 lb 19.5 / 12.2 kg | 64 / 40 lb 29 / 18.1 kg | 85 / 57 lb 38.6 / 25.9 kg |
| 110 lb 49.9 kg | 29 / 17 lb 13.2 / 7.7 kg | 46 / 28 lb 20.9 / 12.7 kg | 68 / 43 lb 30.8 / 19.5 kg | 90 / 61 lb 40.8 / 27.7 kg |
| 120 lb 54.4 kg | 31 / 18 lb 14.1 / 8.2 kg | 49 / 30 lb 22.2 / 13.6 kg | 72 / 46 lb 32.7 / 20.9 kg | 96 / 65 lb 43.5 / 29.5 kg |
| 130 lb 59 kg | 33 / 19 lb 15 / 8.6 kg | 52 / 32 lb 23.6 / 14.5 kg | 76 / 48 lb 34.5 / 21.8 kg | 101 / 68 lb 45.8 / 30.8 kg |
| 140 lb 63.5 kg | 34 / 20 lb 15.4 / 9.1 kg | 54 / 33 lb 24.5 / 15 kg | 80 / 51 lb 36.3 / 23.1 kg | 106 / 72 lb 48.1 / 32.7 kg |
| 150 lb 68 kg | 36 / 21 lb 16.3 / 9.5 kg | 57 / 35 lb 25.9 / 15.9 kg | 84 / 53 lb 38.1 / 24 kg | 111 / 75 lb 50.3 / 34 kg |
| 160 lb 72.6 kg | 38 / 22 lb 17.2 / 10 kg | 60 / 37 lb 27.2 / 16.8 kg | 88 / 55 lb 39.9 / 24.9 kg | 116 / 78 lb 52.6 / 35.4 kg |
| 170 lb 77.1 kg | 39 / 23 lb 17.7 / 10.4 kg | 62 / 38 lb 28.1 / 17.2 kg | 91 / 58 lb 41.3 / 26.3 kg | 121 / 82 lb 54.9 / 37.2 kg |
| 180 lb 81.6 kg | 41 / 24 lb 18.6 / 10.9 kg | 64 / 40 lb 29 / 18.1 kg | 95 / 60 lb 43.1 / 27.2 kg | 125 / 85 lb 56.7 / 38.6 kg |
| 190 lb 86.2 kg | 42 / 25 lb 19.1 / 11.3 kg | 67 / 41 lb 30.4 / 18.6 kg | 98 / 62 lb 44.5 / 28.1 kg | 130 / 88 lb 59 / 39.9 kg |
| 200 lb 90.7 kg | 44 / 25 lb 20 / 11.3 kg | 69 / 42 lb 31.3 / 19.1 kg | 102 / 64 lb 46.3 / 29 kg | 134 / 91 lb 60.8 / 41.3 kg |
| 210 lb 95.3 kg | 45 / 26 lb 20.4 / 11.8 kg | 71 / 44 lb 32.2 / 20 kg | 105 / 66 lb 47.6 / 29.9 kg | 139 / 94 lb 63 / 42.6 kg |
| 220 lb 99.8 kg | 46 / 27 lb 20.9 / 12.2 kg | 74 / 45 lb 33.6 / 20.4 kg | 108 / 68 lb 49 / 30.8 kg | 143 / 97 lb 64.9 / 44 kg |
| 230 lb 104.3 kg | 48 / 28 lb 21.8 / 12.7 kg | 76 / 47 lb 34.5 / 21.3 kg | 112 / 70 lb 50.8 / 31.8 kg | 148 / 100 lb 67.1 / 45.4 kg |
| 240 lb 108.9 kg | 49 / 29 lb 22.2 / 13.2 kg | 78 / 48 lb 35.4 / 21.8 kg | 115 / 73 lb 52.2 / 33.1 kg | 152 / 103 lb 68.9 / 46.7 kg |
How Your Kettlebell Clean vs Kettlebell Swing Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
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 your exact bodyweight: 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 kettlebell swing strength level
The standards use the sex-specific single-kettlebell thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to swing more without pound-for-pound scaling.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the kettlebell swing | Use single-kettlebell estimated max and adjust targets 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Kettlebell Clean and Kettlebell Swing Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the kettlebell swing standard is higher; below zero means the kettlebell clean standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
20.4 → 37.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the kettlebell swing standard minus the kettlebell clean standard. A plus sign means the kettlebell swing standard is higher. A minus sign means the kettlebell clean standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −22 lb −10 kg | −31 lb −14.1 kg | −39 lb −17.7 kg | −45 lb −20.4 kg |
| 130 lb 59 kg | −23 lb −10.4 kg | −33 lb −15 kg | −41 lb −18.6 kg | −47 lb −21.3 kg |
| 140 lb 63.5 kg | −24 lb −10.8 kg | −34 lb −15.4 kg | −43 lb −19.5 kg | −50 lb −22.6 kg |
| 150 lb 68 kg | −26 lb −11.8 kg | −36 lb −16.3 kg | −45 lb −20.4 kg | −52 lb −23.6 kg |
| 160 lb 72.6 kg | −27 lb −12.3 kg | −38 lb −17.2 kg | −47 lb −21.4 kg | −55 lb −25 kg |
| 170 lb 77.1 kg | −28 lb −12.7 kg | −39 lb −17.6 kg | −50 lb −22.7 kg | −57 lb −25.9 kg |
| 180 lb 81.6 kg | −29 lb −13.1 kg | −40 lb −18.1 kg | −51 lb −23.1 kg | −58 lb −26.3 kg |
| 190 lb 86.2 kg | −30 lb −13.6 kg | −42 lb −19 kg | −53 lb −24 kg | −61 lb −27.7 kg |
| 200 lb 90.7 kg | −31 lb −14.1 kg | −44 lb −19.9 kg | −55 lb −25 kg | −63 lb −28.6 kg |
| 210 lb 95.3 kg | −32 lb −14.5 kg | −45 lb −20.4 kg | −57 lb −25.9 kg | −65 lb −29.5 kg |
| 220 lb 99.8 kg | −33 lb −14.9 kg | −47 lb −21.3 kg | −59 lb −26.7 kg | −67 lb −30.4 kg |
| 230 lb 104.3 kg | −34 lb −15.4 kg | −48 lb −21.8 kg | −61 lb −27.7 kg | −69 lb −31.3 kg |
| 240 lb 108.9 kg | −35 lb −15.8 kg | −49 lb −22.2 kg | −62 lb −28.1 kg | −71 lb −32.2 kg |
| 250 lb 113.4 kg | −36 lb −16.3 kg | −51 lb −23.1 kg | −64 lb −29.1 kg | −73 lb −33.2 kg |
| 260 lb 117.9 kg | −37 lb −16.8 kg | −52 lb −23.6 kg | −65 lb −29.5 kg | −75 lb −34 kg |
| 270 lb 122.5 kg | −38 lb −17.2 kg | −53 lb −24.1 kg | −67 lb −30.4 kg | −77 lb −34.9 kg |
| 280 lb 127 kg | −39 lb −17.7 kg | −54 lb −24.5 kg | −68 lb −30.9 kg | −79 lb −35.8 kg |
| 290 lb 131.5 kg | −40 lb −18.1 kg | −56 lb −25.4 kg | −70 lb −31.7 kg | −81 lb −36.7 kg |
| 300 lb 136.1 kg | −40 lb −18.1 kg | −57 lb −25.9 kg | −72 lb −32.7 kg | −83 lb −37.6 kg |
How Women’s Kettlebell Clean and Kettlebell Swing Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
12.7 → 22.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the kettlebell swing standard minus the kettlebell clean standard. A plus sign means the kettlebell swing standard is higher. A minus sign means the kettlebell clean standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −11 lb −4.9 kg | −16 lb −7.3 kg | −24 lb −10.9 kg | −28 lb −12.7 kg |
| 110 lb 49.9 kg | −12 lb −5.5 kg | −18 lb −8.2 kg | −25 lb −11.3 kg | −29 lb −13.1 kg |
| 120 lb 54.4 kg | −13 lb −5.9 kg | −19 lb −8.6 kg | −26 lb −11.8 kg | −31 lb −14 kg |
| 130 lb 59 kg | −14 lb −6.4 kg | −20 lb −9.1 kg | −28 lb −12.7 kg | −33 lb −15 kg |
| 140 lb 63.5 kg | −14 lb −6.3 kg | −21 lb −9.5 kg | −29 lb −13.2 kg | −34 lb −15.4 kg |
| 150 lb 68 kg | −15 lb −6.8 kg | −22 lb −10 kg | −31 lb −14.1 kg | −36 lb −16.3 kg |
| 160 lb 72.6 kg | −16 lb −7.2 kg | −23 lb −10.4 kg | −33 lb −15 kg | −38 lb −17.2 kg |
| 170 lb 77.1 kg | −16 lb −7.3 kg | −24 lb −10.9 kg | −33 lb −15 kg | −39 lb −17.7 kg |
| 180 lb 81.6 kg | −17 lb −7.7 kg | −24 lb −10.9 kg | −35 lb −15.9 kg | −40 lb −18.1 kg |
| 190 lb 86.2 kg | −17 lb −7.8 kg | −26 lb −11.8 kg | −36 lb −16.4 kg | −42 lb −19.1 kg |
| 200 lb 90.7 kg | −19 lb −8.7 kg | −27 lb −12.2 kg | −38 lb −17.3 kg | −43 lb −19.5 kg |
| 210 lb 95.3 kg | −19 lb −8.6 kg | −27 lb −12.2 kg | −39 lb −17.7 kg | −45 lb −20.4 kg |
| 220 lb 99.8 kg | −19 lb −8.7 kg | −29 lb −13.2 kg | −40 lb −18.2 kg | −46 lb −20.9 kg |
| 230 lb 104.3 kg | −20 lb −9.1 kg | −29 lb −13.2 kg | −42 lb −19 kg | −48 lb −21.7 kg |
| 240 lb 108.9 kg | −20 lb −9 kg | −30 lb −13.6 kg | −42 lb −19.1 kg | −49 lb −22.2 kg |
Kettlebell Clean and Kettlebell Swing Exercises Used by This Calculator
This calculator uses a strict kettlebell clean test and a strict single-kettlebell swing. Use strict canonical Kettlebell Clean and Kettlebell Swing tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical 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
Enter the weight of one kettlebell
Use a controlled backswing and explosive hip hinge to a repeatable chest- or eye-height float. Do not enter double-kettlebell load, squats, arm raises, high pulls, snatches, rounded, partial, momentum-shortcut, or assisted reps.
Enter one recent Kettlebell Clean result and one recent Kettlebell Swing result
Use each exercise’s canonical input: Total external load for Kettlebell Clean and Single kettlebell weight for Kettlebell Swing.
Related Tools
- Kettlebell Clean — View the individual Kettlebell Clean standards and next strength-level target.
- Kettlebell Swing — View the individual Kettlebell Swing standards and next strength-level target.
- Hang Clean (Dumbbell) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell High Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Snatch — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Clean And Press (Dumbbell) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.