Kettlebell Swing vs Hip Thrust Strength Standards

Kettlebell Swing vs Hip Thrust Strength Standards by Bodyweight

Use these tables to compare the estimated one-rep max required for the kettlebell swing and barbell hip thrust 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 swing and barbell hip thrust.

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 Swing / Hip Thrust, 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 Swing vs Hip Thrust Standards

How to read the table: The first number is Kettlebell Swing; the second is Hip Thrust. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.

Women’s Kettlebell Swing vs Hip Thrust Standards

How to read the table: The first number is Kettlebell Swing; the second is Hip Thrust. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.

How Your Kettlebell Swing vs Hip Thrust 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 swing strength level

The standards use the sex-specific strength levels from the individual Kettlebell Swing 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 heavier lifters are expected to swing a heavier single kettlebell without requiring strength to increase pound for pound.

3. Find the barbell hip thrust strength level

The hip thrust standards use the sex-specific standards from the individual Barbell Hip Thrust 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 heavier lifters are expected to lift more total weight without requiring strength to increase pound for pound.

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.

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 Swing and Hip Thrust 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 barbell hip thrust standard is higher; below zero means the kettlebell swing 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.

How to read the table: Every number is the barbell hip thrust standard minus the kettlebell swing standard. A plus sign means the barbell hip thrust standard is higher. A minus sign means the kettlebell swing standard is higher.

How Women’s Kettlebell Swing and Hip Thrust Standards Differ

How to read the table: Every number is the barbell hip thrust standard minus the kettlebell swing standard. A plus sign means the barbell hip thrust standard is higher. A minus sign means the kettlebell swing standard is higher.

Kettlebell Swing and Hip Thrust Exercises Used by This Calculator

This calculator uses a strict two-hand single-kettlebell swing and a raw barbell hip thrust. Use a strict chest- or eye-height two-hand kettlebell swing and a strict bench-supported barbell hip thrust under each tool’s load, setup, range, speed, and lockout rules. Do not substitute overhead swings, high pulls, cleans, snatches, deadlifts, squat swings, partial thrusts, Smith or machine thrusts, bounced reps, lumbar-extension finishes, or assisted reps.

Enter one kettlebell and use a ballistic hip hinge

Enter the weight of the one kettlebell held in both hands. Hinge from a controlled backswing and drive the bell to a repeatable chest- or eye-height float. Do not count overhead swings, squat swings, high pulls, cleans, snatches, deadlifts, arm raises, shortened backswings, rounded-back reps, or assistance.

Use a full-range bench-supported barbell hip thrust

Keep the upper back supported and both feet flat, lower the hips under control, and finish with full hip extension and the torso parallel to the floor. Enter total barbell weight. Do not use partial reps, a Smith machine, a hip-thrust machine, bands alone, a floor glute bridge, a dumbbell variation, or lumbar hyperextension in place of hip lockout.

Enter one recent Kettlebell Swing set and one recent Hip Thrust set

Enter one kettlebell’s weight for Kettlebell Swing and total barbell weight for Hip Thrust, plus strict reps for each. Use whole numbers from 1 to 12; pounds and kilograms can be mixed.

Related Tools

• Kettlebell Swing — View the individual Kettlebell Swing standards and next strength-level target.
• Barbell Hip Thrust — View the individual Hip Thrust standards and next strength-level target.
• Kettlebell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
• Cable Pull Through — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
• Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
• Barbell Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.