Kettlebell Clean vs Weighted Pistol Squat
Compare your kettlebell clean and weighted pistol squat 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, single-leg squat is performed to full depth with the non-working leg elevated off the ground. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Kettlebell Clean vs Weighted Pistol Squat Strength Standards
Use these tables to compare the estimated one-rep max required for the kettlebell clean and weighted pistol squat 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 / Weighted Pistol Squat, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Kettlebell Clean vs Weighted 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 |
| Weighted Pistol Squat | 45 lb20.4 kg | 67 lb30.4 kg | 95 lb43.1 kg | 129 lb58.5 kg | |
| 130 lb59 kg | Kettlebell Clean | 53 lb24 kg | 80 lb36.3 kg | 112 lb50.8 kg | 144 lb65.3 kg |
| Weighted Pistol Squat | 47 lb21.3 kg | 71 lb32.2 kg | 100 lb45.4 kg | 136 lb61.7 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 55 lb24.9 kg | 84 lb38.1 kg | 117 lb53.1 kg | 152 lb68.9 kg |
| Weighted Pistol Squat | 50 lb22.7 kg | 74 lb33.6 kg | 105 lb47.6 kg | 143 lb64.9 kg | |
| 150 lb68 kg | Kettlebell Clean | 58 lb26.3 kg | 88 lb39.9 kg | 123 lb55.8 kg | 159 lb72.1 kg |
| Weighted Pistol Squat | 52 lb23.6 kg | 78 lb35.4 kg | 110 lb49.9 kg | 149 lb67.6 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 61 lb27.7 kg | 92 lb41.7 kg | 128 lb58.1 kg | 166 lb75.3 kg |
| Weighted Pistol Squat | 54 lb24.5 kg | 81 lb36.7 kg | 115 lb52.2 kg | 156 lb70.8 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 63 lb28.6 kg | 96 lb43.5 kg | 134 lb60.8 kg | 173 lb78.5 kg |
| Weighted Pistol Squat | 57 lb25.9 kg | 84 lb38.1 kg | 120 lb54.4 kg | 162 lb73.5 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 66 lb29.9 kg | 99 lb44.9 kg | 139 lb63 kg | 179 lb81.2 kg |
| Weighted Pistol Squat | 59 lb26.8 kg | 88 lb39.9 kg | 124 lb56.2 kg | 169 lb76.7 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 68 lb30.8 kg | 103 lb46.7 kg | 144 lb65.3 kg | 186 lb84.4 kg |
| Weighted Pistol Squat | 61 lb27.7 kg | 91 lb41.3 kg | 129 lb58.5 kg | 175 lb79.4 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 70 lb31.8 kg | 107 lb48.5 kg | 149 lb67.6 kg | 192 lb87.1 kg |
| Weighted Pistol Squat | 63 lb28.6 kg | 94 lb42.6 kg | 133 lb60.3 kg | 181 lb82.1 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 73 lb33.1 kg | 110 lb49.9 kg | 154 lb69.9 kg | 199 lb90.3 kg |
| Weighted Pistol Squat | 65 lb29.5 kg | 97 lb44 kg | 138 lb62.6 kg | 187 lb84.8 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 75 lb34 kg | 114 lb51.7 kg | 159 lb72.1 kg | 205 lb93 kg |
| Weighted Pistol Squat | 67 lb30.4 kg | 100 lb45.4 kg | 142 lb64.4 kg | 193 lb87.5 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 77 lb34.9 kg | 117 lb53.1 kg | 164 lb74.4 kg | 211 lb95.7 kg |
| Weighted Pistol Squat | 69 lb31.3 kg | 103 lb46.7 kg | 147 lb66.7 kg | 199 lb90.3 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 79 lb35.8 kg | 120 lb54.4 kg | 168 lb76.2 kg | 217 lb98.4 kg |
| Weighted Pistol Squat | 71 lb32.2 kg | 106 lb48.1 kg | 151 lb68.5 kg | 204 lb92.5 kg | |
| 250 lb113.4 kg | Kettlebell Clean | 82 lb37.2 kg | 124 lb56.2 kg | 173 lb78.5 kg | 223 lb101.2 kg |
| Weighted Pistol Squat | 73 lb33.1 kg | 109 lb49.4 kg | 155 lb70.3 kg | 210 lb95.3 kg | |
| 260 lb117.9 kg | Kettlebell Clean | 84 lb38.1 kg | 127 lb57.6 kg | 177 lb80.3 kg | 229 lb103.9 kg |
| Weighted Pistol Squat | 75 lb34 kg | 112 lb50.8 kg | 159 lb72.1 kg | 216 lb98 kg | |
| 270 lb122.5 kg | Kettlebell Clean | 86 lb39 kg | 130 lb59 kg | 182 lb82.6 kg | 235 lb106.6 kg |
| Weighted Pistol Squat | 77 lb34.9 kg | 115 lb52.2 kg | 163 lb73.9 kg | 221 lb100.2 kg | |
| 280 lb127 kg | Kettlebell Clean | 88 lb39.9 kg | 133 lb60.3 kg | 186 lb84.4 kg | 241 lb109.3 kg |
| Weighted Pistol Squat | 79 lb35.8 kg | 118 lb53.5 kg | 167 lb75.7 kg | 227 lb103 kg | |
| 290 lb131.5 kg | Kettlebell Clean | 90 lb40.8 kg | 137 lb62.1 kg | 191 lb86.6 kg | 247 lb112 kg |
| Weighted Pistol Squat | 81 lb36.7 kg | 121 lb54.9 kg | 171 lb77.6 kg | 232 lb105.2 kg | |
| 300 lb136.1 kg | Kettlebell Clean | 92 lb41.7 kg | 140 lb63.5 kg | 195 lb88.5 kg | 252 lb114.3 kg |
| Weighted Pistol Squat | 83 lb37.6 kg | 123 lb55.8 kg | 175 lb79.4 kg | 237 lb107.5 kg |
Women’s Kettlebell Clean vs Weighted 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 |
| Weighted Pistol Squat | 27 lb12.2 kg | 41 lb18.6 kg | 60 lb27.2 kg | 82 lb37.2 kg | |
| 110 lb49.9 kg | Kettlebell Clean | 29 lb13.2 kg | 46 lb20.9 kg | 68 lb30.8 kg | 90 lb40.8 kg |
| Weighted Pistol Squat | 29 lb13.2 kg | 44 lb20 kg | 63 lb28.6 kg | 88 lb39.9 kg | |
| 120 lb54.4 kg | Kettlebell Clean | 31 lb14.1 kg | 49 lb22.2 kg | 72 lb32.7 kg | 96 lb43.5 kg |
| Weighted Pistol Squat | 31 lb14.1 kg | 47 lb21.3 kg | 67 lb30.4 kg | 93 lb42.2 kg | |
| 130 lb59 kg | Kettlebell Clean | 33 lb15 kg | 52 lb23.6 kg | 76 lb34.5 kg | 101 lb45.8 kg |
| Weighted Pistol Squat | 33 lb15 kg | 49 lb22.2 kg | 71 lb32.2 kg | 98 lb44.5 kg | |
| 140 lb63.5 kg | Kettlebell Clean | 34 lb15.4 kg | 54 lb24.5 kg | 80 lb36.3 kg | 106 lb48.1 kg |
| Weighted Pistol Squat | 34 lb15.4 kg | 52 lb23.6 kg | 74 lb33.6 kg | 103 lb46.7 kg | |
| 150 lb68 kg | Kettlebell Clean | 36 lb16.3 kg | 57 lb25.9 kg | 84 lb38.1 kg | 111 lb50.3 kg |
| Weighted Pistol Squat | 36 lb16.3 kg | 54 lb24.5 kg | 78 lb35.4 kg | 108 lb49 kg | |
| 160 lb72.6 kg | Kettlebell Clean | 38 lb17.2 kg | 60 lb27.2 kg | 88 lb39.9 kg | 116 lb52.6 kg |
| Weighted Pistol Squat | 38 lb17.2 kg | 56 lb25.4 kg | 81 lb36.7 kg | 113 lb51.3 kg | |
| 170 lb77.1 kg | Kettlebell Clean | 39 lb17.7 kg | 62 lb28.1 kg | 91 lb41.3 kg | 121 lb54.9 kg |
| Weighted Pistol Squat | 39 lb17.7 kg | 59 lb26.8 kg | 85 lb38.6 kg | 117 lb53.1 kg | |
| 180 lb81.6 kg | Kettlebell Clean | 41 lb18.6 kg | 64 lb29 kg | 95 lb43.1 kg | 125 lb56.7 kg |
| Weighted Pistol Squat | 41 lb18.6 kg | 61 lb27.7 kg | 88 lb39.9 kg | 122 lb55.3 kg | |
| 190 lb86.2 kg | Kettlebell Clean | 42 lb19.1 kg | 67 lb30.4 kg | 98 lb44.5 kg | 130 lb59 kg |
| Weighted Pistol Squat | 42 lb19.1 kg | 63 lb28.6 kg | 91 lb41.3 kg | 126 lb57.2 kg | |
| 200 lb90.7 kg | Kettlebell Clean | 44 lb20 kg | 69 lb31.3 kg | 102 lb46.3 kg | 134 lb60.8 kg |
| Weighted Pistol Squat | 44 lb20 kg | 65 lb29.5 kg | 94 lb42.6 kg | 131 lb59.4 kg | |
| 210 lb95.3 kg | Kettlebell Clean | 45 lb20.4 kg | 71 lb32.2 kg | 105 lb47.6 kg | 139 lb63 kg |
| Weighted Pistol Squat | 45 lb20.4 kg | 68 lb30.8 kg | 98 lb44.5 kg | 135 lb61.2 kg | |
| 220 lb99.8 kg | Kettlebell Clean | 46 lb20.9 kg | 74 lb33.6 kg | 108 lb49 kg | 143 lb64.9 kg |
| Weighted Pistol Squat | 46 lb20.9 kg | 70 lb31.8 kg | 101 lb45.8 kg | 139 lb63 kg | |
| 230 lb104.3 kg | Kettlebell Clean | 48 lb21.8 kg | 76 lb34.5 kg | 112 lb50.8 kg | 148 lb67.1 kg |
| Weighted Pistol Squat | 48 lb21.8 kg | 72 lb32.7 kg | 104 lb47.2 kg | 144 lb65.3 kg | |
| 240 lb108.9 kg | Kettlebell Clean | 49 lb22.2 kg | 78 lb35.4 kg | 115 lb52.2 kg | 152 lb68.9 kg |
| Weighted Pistol Squat | 49 lb22.2 kg | 74 lb33.6 kg | 107 lb48.5 kg | 148 lb67.1 kg |
How Your Kettlebell Clean vs Weighted Pistol Squat Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
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 Weighted 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
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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the weighted pistol squat strength level
The standards use the sex-specific thresholds from the individual Weighted 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.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. 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 weighted 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. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Kettlebell Clean and Weighted Pistol Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
3.6 → 6.8 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Pistol Squat standard minus the Kettlebell Clean standard: zero means equal, above zero means the Weighted 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 Weighted Pistol Squat Standards Differ
What the women’s data shows:
The kettlebell clean and weighted pistol squat standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Across all listed bodyweights, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 1.4 kg at 100 lb and 1.8 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Weighted Pistol Squat standard minus the Kettlebell Clean standard: zero means equal, above zero means the Weighted 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 Weighted Pistol Squat Exercises Used by This Calculator
For a useful comparison, perform a strict kettlebell clean and a strict weighted pistol squat using the setup and load rules below. Use strict, repeatable Kettlebell Clean and Weighted 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 exercise-specific Weighted Pistol Squat setup and load convention
Single-leg squat is performed to full depth with the non-working leg elevated off the ground. Descent continues until hamstring contacts calf or full knee flexion is reached. Each repetition ends at full lockout with working-leg hip and knee fully extended. Weight is held via dumbbell(s), kettlebell(s), or a weighted vest. External weight only (bodyweight excluded). Entered weight is total external weight (not per side); unilateral weight is not doubled. Balance and control are maintained throughout with no bouncing or assistance. Depth and technique must remain consistent across all reps. Assisted pistol squats, partial reps, rear-foot supported variations, and machine variations are excluded. Standards are adjusted downward versus Bulgarian split squat due to higher balance, mobility, and control demands. Estimated 1RM is calculated from entered external weight and reps.
Enter one recent Kettlebell Clean result and one recent Weighted 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.
- 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.
- Clean And Press (Dumbbell) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.