Kettlebell Clean vs Single-Leg Romanian Deadlift
Compare your kettlebell clean and single-leg romanian deadlift against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare 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, rep counts only if you return to full upright position with hips fully extended. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Kettlebell Clean vs Single-Leg Romanian Deadlift Strength Standards
These bodyweight tables place the kettlebell clean and single-leg romanian deadlift targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Kettlebell Clean / Single-Leg Romanian Deadlift, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Kettlebell Clean vs Single-Leg Romanian Deadlift 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 |
| Single-Leg Romanian Deadlift | 56 lb25.4 kg | 77 lb34.9 kg | 105 lb47.6 kg | 133 lb60.3 kg | |
| 130 lb59 kg | Kettlebell Clean | 53 lb24 kg | 80 lb36.3 kg | 112 lb50.8 kg | 144 lb65.3 kg |
| Single-Leg Romanian Deadlift | 59 lb26.8 kg | 82 lb37.2 kg | 111 lb50.3 kg | 141 lb64 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 55 lb24.9 kg | 84 lb38.1 kg | 117 lb53.1 kg | 152 lb68.9 kg |
| Single-Leg Romanian Deadlift | 62 lb28.1 kg | 86 lb39 kg | 117 lb53.1 kg | 148 lb67.1 kg | |
| 150 lb68 kg | Kettlebell Clean | 58 lb26.3 kg | 88 lb39.9 kg | 123 lb55.8 kg | 159 lb72.1 kg |
| Single-Leg Romanian Deadlift | 65 lb29.5 kg | 90 lb40.8 kg | 122 lb55.3 kg | 155 lb70.3 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 61 lb27.7 kg | 92 lb41.7 kg | 128 lb58.1 kg | 166 lb75.3 kg |
| Single-Leg Romanian Deadlift | 68 lb30.8 kg | 94 lb42.6 kg | 128 lb58.1 kg | 161 lb73 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 63 lb28.6 kg | 96 lb43.5 kg | 134 lb60.8 kg | 173 lb78.5 kg |
| Single-Leg Romanian Deadlift | 71 lb32.2 kg | 97 lb44 kg | 133 lb60.3 kg | 168 lb76.2 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 66 lb29.9 kg | 99 lb44.9 kg | 139 lb63 kg | 179 lb81.2 kg |
| Single-Leg Romanian Deadlift | 73 lb33.1 kg | 101 lb45.8 kg | 138 lb62.6 kg | 175 lb79.4 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 68 lb30.8 kg | 103 lb46.7 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Single-Leg Romanian Deadlift | 76 lb34.5 kg | 105 lb47.6 kg | 143 lb64.9 kg | 181 lb82.1 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 70 lb31.8 kg | 107 lb48.5 kg | 149 lb67.6 kg | 192 lb87.1 kg |
| Single-Leg Romanian Deadlift | 79 lb35.8 kg | 109 lb49.4 kg | 148 lb67.1 kg | 187 lb84.8 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 73 lb33.1 kg | 110 lb49.9 kg | 154 lb69.9 kg | 199 lb90.3 kg |
| Single-Leg Romanian Deadlift | 81 lb36.7 kg | 112 lb50.8 kg | 153 lb69.4 kg | 193 lb87.5 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 75 lb34 kg | 114 lb51.7 kg | 159 lb72.1 kg | 205 lb93 kg |
| Single-Leg Romanian Deadlift | 84 lb38.1 kg | 116 lb52.6 kg | 158 lb71.7 kg | 200 lb90.7 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 77 lb34.9 kg | 117 lb53.1 kg | 164 lb74.4 kg | 211 lb95.7 kg |
| Single-Leg Romanian Deadlift | 86 lb39 kg | 119 lb54 kg | 162 lb73.5 kg | 206 lb93.4 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 79 lb35.8 kg | 120 lb54.4 kg | 168 lb76.2 kg | 217 lb98.4 kg |
| Single-Leg Romanian Deadlift | 89 lb40.4 kg | 123 lb55.8 kg | 167 lb75.7 kg | 212 lb96.2 kg | |
| 250 lb113.4 kg | Kettlebell Clean | 82 lb37.2 kg | 124 lb56.2 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Single-Leg Romanian Deadlift | 91 lb41.3 kg | 126 lb57.2 kg | 172 lb78 kg | 217 lb98.4 kg | |
| 260 lb117.9 kg | Kettlebell Clean | 84 lb38.1 kg | 127 lb57.6 kg | 177 lb80.3 kg | 229 lb103.9 kg |
| Single-Leg Romanian Deadlift | 94 lb42.6 kg | 129 lb58.5 kg | 176 lb79.8 kg | 223 lb101.2 kg | |
| 270 lb122.5 kg | Kettlebell Clean | 86 lb39 kg | 130 lb59 kg | 182 lb82.6 kg | 235 lb106.6 kg |
| Single-Leg Romanian Deadlift | 96 lb43.5 kg | 133 lb60.3 kg | 181 lb82.1 kg | 229 lb103.9 kg | |
| 280 lb127 kg | Kettlebell Clean | 88 lb39.9 kg | 133 lb60.3 kg | 186 lb84.4 kg | 241 lb109.3 kg |
| Single-Leg Romanian Deadlift | 98 lb44.5 kg | 136 lb61.7 kg | 185 lb83.9 kg | 234 lb106.1 kg | |
| 290 lb131.5 kg | Kettlebell Clean | 90 lb40.8 kg | 137 lb62.1 kg | 191 lb86.6 kg | 247 lb112 kg |
| Single-Leg Romanian Deadlift | 101 lb45.8 kg | 139 lb63 kg | 190 lb86.2 kg | 240 lb108.9 kg | |
| 300 lb136.1 kg | Kettlebell Clean | 92 lb41.7 kg | 140 lb63.5 kg | 195 lb88.5 kg | 252 lb114.3 kg |
| Single-Leg Romanian Deadlift | 103 lb46.7 kg | 142 lb64.4 kg | 194 lb88 kg | 245 lb111.1 kg |
Women’s Kettlebell Clean vs Single-Leg Romanian Deadlift 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 |
| Single-Leg Romanian Deadlift | 34 lb15.4 kg | 46 lb20.9 kg | 63 lb28.6 kg | 80 lb36.3 kg | |
| 110 lb49.9 kg | Kettlebell Clean | 29 lb13.2 kg | 46 lb20.9 kg | 68 lb30.8 kg | 90 lb40.8 kg |
| Single-Leg Romanian Deadlift | 37 lb16.8 kg | 49 lb22.2 kg | 67 lb30.4 kg | 85 lb38.6 kg | |
| 120 lb54.4 kg | Kettlebell Clean | 31 lb14.1 kg | 49 lb22.2 kg | 72 lb32.7 kg | 96 lb43.5 kg |
| Single-Leg Romanian Deadlift | 39 lb17.7 kg | 52 lb23.6 kg | 72 lb32.7 kg | 90 lb40.8 kg | |
| 130 lb59 kg | Kettlebell Clean | 33 lb15 kg | 52 lb23.6 kg | 76 lb34.5 kg | 101 lb45.8 kg |
| Single-Leg Romanian Deadlift | 41 lb18.6 kg | 55 lb24.9 kg | 75 lb34 kg | 95 lb43.1 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 34 lb15.4 kg | 54 lb24.5 kg | 80 lb36.3 kg | 106 lb48.1 kg |
| Single-Leg Romanian Deadlift | 43 lb19.5 kg | 57 lb25.9 kg | 79 lb35.8 kg | 100 lb45.4 kg | |
| 150 lb68 kg | Kettlebell Clean | 36 lb16.3 kg | 57 lb25.9 kg | 84 lb38.1 kg | 111 lb50.3 kg |
| Single-Leg Romanian Deadlift | 45 lb20.4 kg | 60 lb27.2 kg | 83 lb37.6 kg | 105 lb47.6 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 38 lb17.2 kg | 60 lb27.2 kg | 88 lb39.9 kg | 116 lb52.6 kg |
| Single-Leg Romanian Deadlift | 47 lb21.3 kg | 63 lb28.6 kg | 87 lb39.5 kg | 110 lb49.9 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 39 lb17.7 kg | 62 lb28.1 kg | 91 lb41.3 kg | 121 lb54.9 kg |
| Single-Leg Romanian Deadlift | 49 lb22.2 kg | 65 lb29.5 kg | 90 lb40.8 kg | 114 lb51.7 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 41 lb18.6 kg | 64 lb29 kg | 95 lb43.1 kg | 125 lb56.7 kg |
| Single-Leg Romanian Deadlift | 51 lb23.1 kg | 68 lb30.8 kg | 94 lb42.6 kg | 119 lb54 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 42 lb19.1 kg | 67 lb30.4 kg | 98 lb44.5 kg | 130 lb59 kg |
| Single-Leg Romanian Deadlift | 53 lb24 kg | 70 lb31.8 kg | 97 lb44 kg | 123 lb55.8 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 44 lb20 kg | 69 lb31.3 kg | 102 lb46.3 kg | 134 lb60.8 kg |
| Single-Leg Romanian Deadlift | 55 lb24.9 kg | 73 lb33.1 kg | 101 lb45.8 kg | 127 lb57.6 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 45 lb20.4 kg | 71 lb32.2 kg | 105 lb47.6 kg | 139 lb63 kg |
| Single-Leg Romanian Deadlift | 56 lb25.4 kg | 75 lb34 kg | 104 lb47.2 kg | 131 lb59.4 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 46 lb20.9 kg | 74 lb33.6 kg | 108 lb49 kg | 143 lb64.9 kg |
| Single-Leg Romanian Deadlift | 58 lb26.3 kg | 77 lb34.9 kg | 107 lb48.5 kg | 136 lb61.7 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 48 lb21.8 kg | 76 lb34.5 kg | 112 lb50.8 kg | 148 lb67.1 kg |
| Single-Leg Romanian Deadlift | 60 lb27.2 kg | 80 lb36.3 kg | 110 lb49.9 kg | 140 lb63.5 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 49 lb22.2 kg | 78 lb35.4 kg | 115 lb52.2 kg | 152 lb68.9 kg |
| Single-Leg Romanian Deadlift | 62 lb28.1 kg | 82 lb37.2 kg | 114 lb51.7 kg | 144 lb65.3 kg |
How Your Kettlebell Clean vs Single-Leg Romanian Deadlift Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
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)
For the most useful Kettlebell Clean vs Single-Leg Romanian Deadlift 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
For kettlebell clean, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use 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 single-leg romanian deadlift strength level
The single-leg romanian deadlift 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.
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.
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 single-leg romanian deadlift | 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. |
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 Single-Leg Romanian Deadlift Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Single-Leg Romanian Deadlift for Novice and Intermediate throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 1.8 to 3.2 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single-Leg Romanian Deadlift standard minus the Kettlebell Clean standard: zero means equal, above zero means the Single-Leg Romanian Deadlift 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 Single-Leg Romanian Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice and Intermediate keep the same higher-target direction.
At Elite, the difference is 2.3 kg at 100 lb and 3.6 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Single-Leg Romanian Deadlift standard minus the Kettlebell Clean standard: zero means equal, above zero means the Single-Leg Romanian Deadlift 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 Single-Leg Romanian Deadlift Exercises Used by This Calculator
For a useful comparison, perform a strict kettlebell clean and a strict single-leg romanian deadlift using the setup and load rules below. Use strict, repeatable Kettlebell Clean and Single-Leg Romanian Deadlift 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 Single-Leg Romanian Deadlift setup and load convention
Weight entered is total weight used. Performed standing on one leg with the opposite leg extending backward. Weight may be held in one or both hands using dumbbell(s), kettlebell(s), or an optional barbell. Hinge at the hips while maintaining a neutral spine. Torso lowers until hamstrings are fully stretched or torso is near parallel to the floor. Standing leg maintains a slight knee bend (not locked, not squatting). Rep counts only if you return to full upright position with hips fully extended. Balance is controlled throughout each rep (no hopping or resetting mid-rep). Same leg and execution standard are used consistently across tests. Raw lifting only. Allowed equipment: dumbbell(s), kettlebell(s), barbell (optional, advanced), lifting straps (optional), lifting shoes (optional). Disallowed variations: two-leg Romanian deadlift, staggered stance RDL, Smith machine variations, machine-based hinges, partial range of motion reps, assisted or supported reps (holding onto rack/wall), and excessive knee bend turning movement into a squat. Estimated 1RM is calculated from entered load and entered reps.
Enter one recent Kettlebell Clean result and one recent Single-Leg Romanian Deadlift 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.
- Single-Leg Romanian Deadlift — View the individual Single-Leg Romanian Deadlift 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.