Kettlebell Clean vs Smith Machine Pistol Squat
Compare your kettlebell clean and smith machine pistol squat against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review 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, complete strict smith machine pistol squat repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Kettlebell Clean vs Smith Machine Pistol Squat Strength Standards
The paired standards below show what the kettlebell clean and smith machine pistol squat each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Kettlebell Clean / Smith Machine Pistol Squat in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Kettlebell Clean vs Smith Machine Pistol 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 |
| Smith Machine Pistol Squat | 39 lb17.7 kg | 62 lb28.1 kg | 90 lb40.8 kg | 120 lb54.4 kg | |
| 130 lb59 kg | Kettlebell Clean | 53 lb24 kg | 80 lb36.3 kg | 112 lb50.8 kg | 144 lb65.3 kg |
| Smith Machine Pistol Squat | 41 lb18.6 kg | 65 lb29.5 kg | 95 lb43.1 kg | 127 lb57.6 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 55 lb24.9 kg | 84 lb38.1 kg | 117 lb53.1 kg | 152 lb68.9 kg |
| Smith Machine Pistol Squat | 43 lb19.5 kg | 69 lb31.3 kg | 100 lb45.4 kg | 133 lb60.3 kg | |
| 150 lb68 kg | Kettlebell Clean | 58 lb26.3 kg | 88 lb39.9 kg | 123 lb55.8 kg | 159 lb72.1 kg |
| Smith Machine Pistol Squat | 45 lb20.4 kg | 72 lb32.7 kg | 104 lb47.2 kg | 139 lb63 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 61 lb27.7 kg | 92 lb41.7 kg | 128 lb58.1 kg | 166 lb75.3 kg |
| Smith Machine Pistol Squat | 47 lb21.3 kg | 75 lb34 kg | 109 lb49.4 kg | 145 lb65.8 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 63 lb28.6 kg | 96 lb43.5 kg | 134 lb60.8 kg | 173 lb78.5 kg |
| Smith Machine Pistol Squat | 49 lb22.2 kg | 78 lb35.4 kg | 113 lb51.3 kg | 151 lb68.5 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 66 lb29.9 kg | 99 lb44.9 kg | 139 lb63 kg | 179 lb81.2 kg |
| Smith Machine Pistol Squat | 51 lb23.1 kg | 81 lb36.7 kg | 118 lb53.5 kg | 157 lb71.2 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 68 lb30.8 kg | 103 lb46.7 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Smith Machine Pistol Squat | 53 lb24 kg | 84 lb38.1 kg | 122 lb55.3 kg | 163 lb73.9 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 70 lb31.8 kg | 107 lb48.5 kg | 149 lb67.6 kg | 192 lb87.1 kg |
| Smith Machine Pistol Squat | 55 lb24.9 kg | 87 lb39.5 kg | 126 lb57.2 kg | 169 lb76.7 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 73 lb33.1 kg | 110 lb49.9 kg | 154 lb69.9 kg | 199 lb90.3 kg |
| Smith Machine Pistol Squat | 57 lb25.9 kg | 90 lb40.8 kg | 130 lb59 kg | 174 lb78.9 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 75 lb34 kg | 114 lb51.7 kg | 159 lb72.1 kg | 205 lb93 kg |
| Smith Machine Pistol Squat | 58 lb26.3 kg | 93 lb42.2 kg | 135 lb61.2 kg | 180 lb81.6 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 77 lb34.9 kg | 117 lb53.1 kg | 164 lb74.4 kg | 211 lb95.7 kg |
| Smith Machine Pistol Squat | 60 lb27.2 kg | 95 lb43.1 kg | 139 lb63 kg | 185 lb83.9 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 79 lb35.8 kg | 120 lb54.4 kg | 168 lb76.2 kg | 217 lb98.4 kg |
| Smith Machine Pistol Squat | 62 lb28.1 kg | 98 lb44.5 kg | 143 lb64.9 kg | 190 lb86.2 kg | |
| 250 lb113.4 kg | Kettlebell Clean | 82 lb37.2 kg | 124 lb56.2 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Smith Machine Pistol Squat | 64 lb29 kg | 101 lb45.8 kg | 146 lb66.2 kg | 196 lb88.9 kg | |
| 260 lb117.9 kg | Kettlebell Clean | 84 lb38.1 kg | 127 lb57.6 kg | 177 lb80.3 kg | 229 lb103.9 kg |
| Smith Machine Pistol Squat | 65 lb29.5 kg | 104 lb47.2 kg | 150 lb68 kg | 201 lb91.2 kg | |
| 270 lb122.5 kg | Kettlebell Clean | 86 lb39 kg | 130 lb59 kg | 182 lb82.6 kg | 235 lb106.6 kg |
| Smith Machine Pistol Squat | 67 lb30.4 kg | 106 lb48.1 kg | 154 lb69.9 kg | 206 lb93.4 kg | |
| 280 lb127 kg | Kettlebell Clean | 88 lb39.9 kg | 133 lb60.3 kg | 186 lb84.4 kg | 241 lb109.3 kg |
| Smith Machine Pistol Squat | 69 lb31.3 kg | 109 lb49.4 kg | 158 lb71.7 kg | 211 lb95.7 kg | |
| 290 lb131.5 kg | Kettlebell Clean | 90 lb40.8 kg | 137 lb62.1 kg | 191 lb86.6 kg | 247 lb112 kg |
| Smith Machine Pistol Squat | 70 lb31.8 kg | 111 lb50.3 kg | 162 lb73.5 kg | 216 lb98 kg | |
| 300 lb136.1 kg | Kettlebell Clean | 92 lb41.7 kg | 140 lb63.5 kg | 195 lb88.5 kg | 252 lb114.3 kg |
| Smith Machine Pistol Squat | 72 lb32.7 kg | 114 lb51.7 kg | 165 lb74.8 kg | 221 lb100.2 kg |
Women’s Kettlebell Clean vs Smith Machine Pistol 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 |
| Smith Machine Pistol Squat | 23 lb10.4 kg | 37 lb16.8 kg | 55 lb24.9 kg | 76 lb34.5 kg | |
| 110 lb49.9 kg | Kettlebell Clean | 29 lb13.2 kg | 46 lb20.9 kg | 68 lb30.8 kg | 90 lb40.8 kg |
| Smith Machine Pistol Squat | 24 lb10.9 kg | 39 lb17.7 kg | 59 lb26.8 kg | 81 lb36.7 kg | |
| 120 lb54.4 kg | Kettlebell Clean | 31 lb14.1 kg | 49 lb22.2 kg | 72 lb32.7 kg | 96 lb43.5 kg |
| Smith Machine Pistol Squat | 26 lb11.8 kg | 41 lb18.6 kg | 62 lb28.1 kg | 85 lb38.6 kg | |
| 130 lb59 kg | Kettlebell Clean | 33 lb15 kg | 52 lb23.6 kg | 76 lb34.5 kg | 101 lb45.8 kg |
| Smith Machine Pistol Squat | 27 lb12.2 kg | 44 lb20 kg | 65 lb29.5 kg | 90 lb40.8 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 34 lb15.4 kg | 54 lb24.5 kg | 80 lb36.3 kg | 106 lb48.1 kg |
| Smith Machine Pistol Squat | 29 lb13.2 kg | 46 lb20.9 kg | 69 lb31.3 kg | 95 lb43.1 kg | |
| 150 lb68 kg | Kettlebell Clean | 36 lb16.3 kg | 57 lb25.9 kg | 84 lb38.1 kg | 111 lb50.3 kg |
| Smith Machine Pistol Squat | 30 lb13.6 kg | 48 lb21.8 kg | 72 lb32.7 kg | 99 lb44.9 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 38 lb17.2 kg | 60 lb27.2 kg | 88 lb39.9 kg | 116 lb52.6 kg |
| Smith Machine Pistol Squat | 31 lb14.1 kg | 50 lb22.7 kg | 75 lb34 kg | 103 lb46.7 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 39 lb17.7 kg | 62 lb28.1 kg | 91 lb41.3 kg | 121 lb54.9 kg |
| Smith Machine Pistol Squat | 33 lb15 kg | 52 lb23.6 kg | 78 lb35.4 kg | 108 lb49 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 41 lb18.6 kg | 64 lb29 kg | 95 lb43.1 kg | 125 lb56.7 kg |
| Smith Machine Pistol Squat | 34 lb15.4 kg | 54 lb24.5 kg | 81 lb36.7 kg | 112 lb50.8 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 42 lb19.1 kg | 67 lb30.4 kg | 98 lb44.5 kg | 130 lb59 kg |
| Smith Machine Pistol Squat | 35 lb15.9 kg | 56 lb25.4 kg | 84 lb38.1 kg | 116 lb52.6 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 44 lb20 kg | 69 lb31.3 kg | 102 lb46.3 kg | 134 lb60.8 kg |
| Smith Machine Pistol Squat | 36 lb16.3 kg | 58 lb26.3 kg | 87 lb39.5 kg | 120 lb54.4 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 45 lb20.4 kg | 71 lb32.2 kg | 105 lb47.6 kg | 139 lb63 kg |
| Smith Machine Pistol Squat | 38 lb17.2 kg | 60 lb27.2 kg | 90 lb40.8 kg | 124 lb56.2 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 46 lb20.9 kg | 74 lb33.6 kg | 108 lb49 kg | 143 lb64.9 kg |
| Smith Machine Pistol Squat | 39 lb17.7 kg | 62 lb28.1 kg | 93 lb42.2 kg | 128 lb58.1 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 48 lb21.8 kg | 76 lb34.5 kg | 112 lb50.8 kg | 148 lb67.1 kg |
| Smith Machine Pistol Squat | 40 lb18.1 kg | 64 lb29 kg | 96 lb43.5 kg | 132 lb59.9 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 49 lb22.2 kg | 78 lb35.4 kg | 115 lb52.2 kg | 152 lb68.9 kg |
| Smith Machine Pistol Squat | 41 lb18.6 kg | 66 lb29.9 kg | 98 lb44.5 kg | 135 lb61.2 kg |
How Your Kettlebell Clean vs Smith Machine Pistol Squat 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
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 Smith Machine Pistol Squat 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
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.
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 smith machine pistol squat strength level
The standards use the sex-specific thresholds from the individual Smith Machine Pistol Squat 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.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
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.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. 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 smith machine pistol squat | 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 Smith Machine Pistol Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Kettlebell Clean for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 7.7 kg at 120 lb and 14.1 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Pistol Squat standard minus the Kettlebell Clean standard: zero means equal, above zero means the Smith Machine Pistol 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 Smith Machine Pistol Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 100–240 lb bodyweight, the Elite gap changes from 4.1 to 7.7 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Smith Machine Pistol Squat standard minus the Kettlebell Clean standard: zero means equal, above zero means the Smith Machine Pistol 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 Smith Machine Pistol Squat Exercises Used by This Calculator
Valid results depend on using the specified kettlebell clean and smith machine pistol squat technique and load convention. Use strict, repeatable Kettlebell Clean and Smith Machine Pistol 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 the Smith Machine Pistol Squat setup and load convention
The entered weight for strict Smith Machine Pistol Squat. Valid Smith Machine Pistol Squat reps. Descend on one leg to the approved pistol-squat depth, then stand back up using the same leg without the non-working leg assisting and finish with a valid rep finishes standing on the working leg with the Smith bar controlled before the next descent. 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 Smith Machine Pistol Squat 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.
- Smith Machine Pistol Squat — View the individual Smith Machine Pistol 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.