Kettlebell Clean vs Yoke Squat

Kettlebell Clean vs Yoke Squat Strength Standards

These bodyweight tables place the kettlebell clean and yoke squat 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 / Yoke Squat, 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 Yoke 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.

Women’s Kettlebell Clean vs Yoke 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.

How Your Kettlebell Clean vs Yoke Squat 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)

For the most useful Kettlebell Clean vs Yoke Squat 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

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.

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 yoke squat strength level

The standards use the sex-specific thresholds from the individual Yoke 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.

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.

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.

The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.

How Men’s Kettlebell Clean and Yoke Squat Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Yoke Squat standard minus the Kettlebell Clean standard: zero means equal, above zero means the Yoke 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.

How Women’s Kettlebell Clean and Yoke Squat Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Yoke Squat standard minus the Kettlebell Clean standard: zero means equal, above zero means the Yoke 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.

Kettlebell Clean and Yoke Squat Exercises Used by This Calculator

Valid results depend on using the specified kettlebell clean and yoke squat technique and load convention. Use strict, repeatable Kettlebell Clean and Yoke 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 Yoke Squat setup and load convention

Use exact Rogue Y-2 Yoke: 195 lb actual empty mass, 92-inch height, 50×48-inch footprint, 3-inch-OD adjustable crossbar, 2×3-inch uprights. Scale-verify empty mass and weight plates symmetrically on intended posts; enter total yoke/plate/collar weight. Adjust crossbar across upper trapezius so, at valid deepest squat, every skid/storage foot remains at least 2.00 inches vertically clear of level floor. Record crossbar pin height. Hands may grip crossbar/uprights symmetrically for stabilization but may not push against fixed external structure. Pickup/setup is unscored. Establish motionless full standing with knees/hips extended, all yoke feet clear, feet fixed. Descend under control until hip crease below top of knee while yoke stays supported only by lifter and all feet retain clearance. Ascend without bounce/contact/step to motionless full standing. No foot repositioning or walking during set; lower yoke only after set. Whole reps 1–10. Belt, sleeves/wraps, wrist wraps, chalk, shoes allowed; no suit/briefs, external supports, spotter lift, or crossbar padding thicker than 1 inch.

Enter one recent Kettlebell Clean result and one recent Yoke 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.
• Yoke Squat — View the individual Yoke 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.