Kettlebell Swing vs Romanian Deadlift Strength Standards
Compare your kettlebell swing and Romanian deadlift against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the single kettlebell weight and total barbell weight including the bar. Use a single-kettlebell swing from a controlled backswing to a repeatable chest- or eye-height float using hip extension and a controlled Romanian deadlift from standing to a consistent depth and back to full standing. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Kettlebell Swing vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the kettlebell swing and Romanian deadlift 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 Romanian deadlift.
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 / Romanian Deadlift, 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 Romanian Deadlift Standards
How to read the table: The first number is Kettlebell Swing; the second is Romanian Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 28 / 98 lb 12.7 / 44.5 kg | 45 / 126 lb 20.4 / 57.2 kg | 67 / 175 lb 30.4 / 79.4 kg | 92 / 224 lb 41.7 / 101.6 kg |
| 130 lb 59 kg | 30 / 103 lb 13.6 / 46.7 kg | 47 / 133 lb 21.3 / 60.3 kg | 71 / 185 lb 32.2 / 83.9 kg | 97 / 236 lb 44 / 107 kg |
| 140 lb 63.5 kg | 31 / 109 lb 14.1 / 49.4 kg | 50 / 140 lb 22.7 / 63.5 kg | 74 / 194 lb 33.6 / 88 kg | 102 / 248 lb 46.3 / 112.5 kg |
| 150 lb 68 kg | 32 / 114 lb 14.5 / 51.7 kg | 52 / 146 lb 23.6 / 66.2 kg | 78 / 203 lb 35.4 / 92.1 kg | 107 / 260 lb 48.5 / 117.9 kg |
| 160 lb 72.6 kg | 34 / 119 lb 15.4 / 54 kg | 54 / 152 lb 24.5 / 68.9 kg | 81 / 212 lb 36.7 / 96.2 kg | 111 / 271 lb 50.3 / 122.9 kg |
| 170 lb 77.1 kg | 35 / 123 lb 15.9 / 55.8 kg | 57 / 159 lb 25.9 / 72.1 kg | 84 / 221 lb 38.1 / 100.2 kg | 116 / 282 lb 52.6 / 127.9 kg |
| 180 lb 81.6 kg | 37 / 128 lb 16.8 / 58.1 kg | 59 / 165 lb 26.8 / 74.8 kg | 88 / 230 lb 39.9 / 104.3 kg | 121 / 293 lb 54.9 / 132.9 kg |
| 190 lb 86.2 kg | 38 / 133 lb 17.2 / 60.3 kg | 61 / 171 lb 27.7 / 77.6 kg | 91 / 238 lb 41.3 / 108 kg | 125 / 304 lb 56.7 / 137.9 kg |
| 200 lb 90.7 kg | 39 / 138 lb 17.7 / 62.6 kg | 63 / 177 lb 28.6 / 80.3 kg | 94 / 246 lb 42.6 / 111.6 kg | 129 / 315 lb 58.5 / 142.9 kg |
| 210 lb 95.3 kg | 41 / 142 lb 18.6 / 64.4 kg | 65 / 183 lb 29.5 / 83 kg | 97 / 254 lb 44 / 115.2 kg | 134 / 325 lb 60.8 / 147.4 kg |
| 220 lb 99.8 kg | 42 / 147 lb 19.1 / 66.7 kg | 67 / 189 lb 30.4 / 85.7 kg | 100 / 262 lb 45.4 / 118.8 kg | 138 / 335 lb 62.6 / 152 kg |
| 230 lb 104.3 kg | 43 / 151 lb 19.5 / 68.5 kg | 69 / 194 lb 31.3 / 88 kg | 103 / 270 lb 46.7 / 122.5 kg | 142 / 345 lb 64.4 / 156.5 kg |
| 240 lb 108.9 kg | 44 / 155 lb 20 / 70.3 kg | 71 / 200 lb 32.2 / 90.7 kg | 106 / 278 lb 48.1 / 126.1 kg | 146 / 355 lb 66.2 / 161 kg |
| 250 lb 113.4 kg | 46 / 160 lb 20.9 / 72.6 kg | 73 / 205 lb 33.1 / 93 kg | 109 / 286 lb 49.4 / 129.7 kg | 150 / 365 lb 68 / 165.6 kg |
| 260 lb 117.9 kg | 47 / 164 lb 21.3 / 74.4 kg | 75 / 211 lb 34 / 95.7 kg | 112 / 293 lb 50.8 / 132.9 kg | 154 / 375 lb 69.9 / 170.1 kg |
| 270 lb 122.5 kg | 48 / 168 lb 21.8 / 76.2 kg | 77 / 216 lb 34.9 / 98 kg | 115 / 301 lb 52.2 / 136.5 kg | 158 / 384 lb 71.7 / 174.2 kg |
| 280 lb 127 kg | 49 / 172 lb 22.2 / 78 kg | 79 / 221 lb 35.8 / 100.2 kg | 118 / 308 lb 53.5 / 139.7 kg | 162 / 394 lb 73.5 / 178.7 kg |
| 290 lb 131.5 kg | 50 / 176 lb 22.7 / 79.8 kg | 81 / 227 lb 36.7 / 103 kg | 121 / 316 lb 54.9 / 143.3 kg | 166 / 403 lb 75.3 / 182.8 kg |
| 300 lb 136.1 kg | 52 / 180 lb 23.6 / 81.6 kg | 83 / 232 lb 37.6 / 105.2 kg | 123 / 323 lb 55.8 / 146.5 kg | 169 / 412 lb 76.7 / 186.9 kg |
Women’s Kettlebell Swing vs Romanian Deadlift Standards
How to read the table: The first number is Kettlebell Swing; the second is Romanian Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 16 / 57 lb 7.3 / 25.9 kg | 27 / 75 lb 12.2 / 34 kg | 40 / 103 lb 18.1 / 46.7 kg | 57 / 137 lb 25.9 / 62.1 kg |
| 110 lb 49.9 kg | 17 / 61 lb 7.7 / 27.7 kg | 28 / 80 lb 12.7 / 36.3 kg | 43 / 110 lb 19.5 / 49.9 kg | 61 / 146 lb 27.7 / 66.2 kg |
| 120 lb 54.4 kg | 18 / 65 lb 8.2 / 29.5 kg | 30 / 84 lb 13.6 / 38.1 kg | 46 / 116 lb 20.9 / 52.6 kg | 65 / 155 lb 29.5 / 70.3 kg |
| 130 lb 59 kg | 19 / 68 lb 8.6 / 30.8 kg | 32 / 89 lb 14.5 / 40.4 kg | 48 / 123 lb 21.8 / 55.8 kg | 68 / 164 lb 30.8 / 74.4 kg |
| 140 lb 63.5 kg | 20 / 72 lb 9.1 / 32.7 kg | 33 / 94 lb 15 / 42.6 kg | 51 / 129 lb 23.1 / 58.5 kg | 72 / 172 lb 32.7 / 78 kg |
| 150 lb 68 kg | 21 / 75 lb 9.5 / 34 kg | 35 / 98 lb 15.9 / 44.5 kg | 53 / 135 lb 24 / 61.2 kg | 75 / 180 lb 34 / 81.6 kg |
| 160 lb 72.6 kg | 22 / 78 lb 10 / 35.4 kg | 37 / 102 lb 16.8 / 46.3 kg | 55 / 141 lb 24.9 / 64 kg | 78 / 188 lb 35.4 / 85.3 kg |
| 170 lb 77.1 kg | 23 / 82 lb 10.4 / 37.2 kg | 38 / 107 lb 17.2 / 48.5 kg | 58 / 147 lb 26.3 / 66.7 kg | 82 / 196 lb 37.2 / 88.9 kg |
| 180 lb 81.6 kg | 24 / 85 lb 10.9 / 38.6 kg | 40 / 111 lb 18.1 / 50.3 kg | 60 / 152 lb 27.2 / 68.9 kg | 85 / 203 lb 38.6 / 92.1 kg |
| 190 lb 86.2 kg | 25 / 88 lb 11.3 / 39.9 kg | 41 / 115 lb 18.6 / 52.2 kg | 62 / 158 lb 28.1 / 71.7 kg | 88 / 211 lb 39.9 / 95.7 kg |
| 200 lb 90.7 kg | 25 / 91 lb 11.3 / 41.3 kg | 42 / 119 lb 19.1 / 54 kg | 64 / 164 lb 29 / 74.4 kg | 91 / 218 lb 41.3 / 98.9 kg |
| 210 lb 95.3 kg | 26 / 94 lb 11.8 / 42.6 kg | 44 / 123 lb 20 / 55.8 kg | 66 / 169 lb 29.9 / 76.7 kg | 94 / 225 lb 42.6 / 102.1 kg |
| 220 lb 99.8 kg | 27 / 97 lb 12.2 / 44 kg | 45 / 127 lb 20.4 / 57.6 kg | 68 / 174 lb 30.8 / 78.9 kg | 97 / 232 lb 44 / 105.2 kg |
| 230 lb 104.3 kg | 28 / 100 lb 12.7 / 45.4 kg | 47 / 130 lb 21.3 / 59 kg | 70 / 180 lb 31.8 / 81.6 kg | 100 / 239 lb 45.4 / 108.4 kg |
| 240 lb 108.9 kg | 29 / 103 lb 13.2 / 46.7 kg | 48 / 134 lb 21.8 / 60.8 kg | 73 / 185 lb 33.1 / 83.9 kg | 103 / 246 lb 46.7 / 111.6 kg |
How Your Kettlebell Swing vs Romanian Deadlift 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 single-kettlebell thresholds from the individual 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 larger lifters are expected to swing more without pound-for-pound scaling.
3. Find the Romanian deadlift strength level
The Romanian deadlift standards use the sex-specific standards from the individual Romanian deadlift 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.
| 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 swing | Use single-kettlebell estimated max and adjust targets with the two-thirds rule. |
| Rate the Romanian deadlift | Adjust Romanian deadlift targets to exact bodyweight with the two-thirds 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 see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Kettlebell Swing and Romanian Deadlift 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 Romanian deadlift 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.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
59.9 → 110.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the kettlebell swing standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the kettlebell swing standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +70 lb +31.8 kg | +81 lb +36.8 kg | +108 lb +49 kg | +132 lb +59.9 kg |
| 130 lb 59 kg | +73 lb +33.1 kg | +86 lb +39 kg | +114 lb +51.7 kg | +139 lb +63 kg |
| 140 lb 63.5 kg | +78 lb +35.3 kg | +90 lb +40.8 kg | +120 lb +54.4 kg | +146 lb +66.2 kg |
| 150 lb 68 kg | +82 lb +37.2 kg | +94 lb +42.6 kg | +125 lb +56.7 kg | +153 lb +69.4 kg |
| 160 lb 72.6 kg | +85 lb +38.6 kg | +98 lb +44.4 kg | +131 lb +59.5 kg | +160 lb +72.6 kg |
| 170 lb 77.1 kg | +88 lb +39.9 kg | +102 lb +46.2 kg | +137 lb +62.1 kg | +166 lb +75.3 kg |
| 180 lb 81.6 kg | +91 lb +41.3 kg | +106 lb +48 kg | +142 lb +64.4 kg | +172 lb +78 kg |
| 190 lb 86.2 kg | +95 lb +43.1 kg | +110 lb +49.9 kg | +147 lb +66.7 kg | +179 lb +81.2 kg |
| 200 lb 90.7 kg | +99 lb +44.9 kg | +114 lb +51.7 kg | +152 lb +69 kg | +186 lb +84.4 kg |
| 210 lb 95.3 kg | +101 lb +45.8 kg | +118 lb +53.5 kg | +157 lb +71.2 kg | +191 lb +86.6 kg |
| 220 lb 99.8 kg | +105 lb +47.6 kg | +122 lb +55.3 kg | +162 lb +73.4 kg | +197 lb +89.4 kg |
| 230 lb 104.3 kg | +108 lb +49 kg | +125 lb +56.7 kg | +167 lb +75.8 kg | +203 lb +92.1 kg |
| 240 lb 108.9 kg | +111 lb +50.3 kg | +129 lb +58.5 kg | +172 lb +78 kg | +209 lb +94.8 kg |
| 250 lb 113.4 kg | +114 lb +51.7 kg | +132 lb +59.9 kg | +177 lb +80.3 kg | +215 lb +97.6 kg |
| 260 lb 117.9 kg | +117 lb +53.1 kg | +136 lb +61.7 kg | +181 lb +82.1 kg | +221 lb +100.2 kg |
| 270 lb 122.5 kg | +120 lb +54.4 kg | +139 lb +63.1 kg | +186 lb +84.3 kg | +226 lb +102.5 kg |
| 280 lb 127 kg | +123 lb +55.8 kg | +142 lb +64.4 kg | +190 lb +86.2 kg | +232 lb +105.2 kg |
| 290 lb 131.5 kg | +126 lb +57.1 kg | +146 lb +66.3 kg | +195 lb +88.4 kg | +237 lb +107.5 kg |
| 300 lb 136.1 kg | +128 lb +58 kg | +149 lb +67.6 kg | +200 lb +90.7 kg | +243 lb +110.2 kg |
How Women’s Kettlebell Swing and Romanian Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
36.2 → 64.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the kettlebell swing standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the kettlebell swing standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +41 lb +18.6 kg | +48 lb +21.8 kg | +63 lb +28.6 kg | +80 lb +36.2 kg |
| 110 lb 49.9 kg | +44 lb +20 kg | +52 lb +23.6 kg | +67 lb +30.4 kg | +85 lb +38.5 kg |
| 120 lb 54.4 kg | +47 lb +21.3 kg | +54 lb +24.5 kg | +70 lb +31.7 kg | +90 lb +40.8 kg |
| 130 lb 59 kg | +49 lb +22.2 kg | +57 lb +25.9 kg | +75 lb +34 kg | +96 lb +43.6 kg |
| 140 lb 63.5 kg | +52 lb +23.6 kg | +61 lb +27.6 kg | +78 lb +35.4 kg | +100 lb +45.3 kg |
| 150 lb 68 kg | +54 lb +24.5 kg | +63 lb +28.6 kg | +82 lb +37.2 kg | +105 lb +47.6 kg |
| 160 lb 72.6 kg | +56 lb +25.4 kg | +65 lb +29.5 kg | +86 lb +39.1 kg | +110 lb +49.9 kg |
| 170 lb 77.1 kg | +59 lb +26.8 kg | +69 lb +31.3 kg | +89 lb +40.4 kg | +114 lb +51.7 kg |
| 180 lb 81.6 kg | +61 lb +27.7 kg | +71 lb +32.2 kg | +92 lb +41.7 kg | +118 lb +53.5 kg |
| 190 lb 86.2 kg | +63 lb +28.6 kg | +74 lb +33.6 kg | +96 lb +43.6 kg | +123 lb +55.8 kg |
| 200 lb 90.7 kg | +66 lb +30 kg | +77 lb +34.9 kg | +100 lb +45.4 kg | +127 lb +57.6 kg |
| 210 lb 95.3 kg | +68 lb +30.8 kg | +79 lb +35.8 kg | +103 lb +46.8 kg | +131 lb +59.5 kg |
| 220 lb 99.8 kg | +70 lb +31.8 kg | +82 lb +37.2 kg | +106 lb +48.1 kg | +135 lb +61.2 kg |
| 230 lb 104.3 kg | +72 lb +32.7 kg | +83 lb +37.7 kg | +110 lb +49.8 kg | +139 lb +63 kg |
| 240 lb 108.9 kg | +74 lb +33.5 kg | +86 lb +39 kg | +112 lb +50.8 kg | +143 lb +64.9 kg |
Kettlebell Swing and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a strict single-kettlebell swing and a barbell Romanian deadlift. Do not enter double-kettlebell load, per-side plates, squats, high pulls, snatches, conventional or stiff-leg deadlifts, floor starts, rounded, partial, arm-driven, bounced, or assisted reps.
Enter the weight of one kettlebell
Use a controlled backswing and explosive hip hinge to a repeatable chest- or eye-height float. Do not enter double-kettlebell load, squats, arm raises, high pulls, snatches, rounded, partial, momentum-shortcut, or assisted reps.
Use a standing-start barbell Romanian deadlift
Begin each set standing with the bar. Keep a small, consistent knee bend, push the hips back, and lower the bar close to the legs until you reach a repeatable hamstring-limited depth. Return to full standing. Do not enter a conventional deadlift, stiff-leg deadlift, partial pull, machine variation, or another hinge exercise.
Enter one recent kettlebell swing set and one recent Romanian deadlift set
Enter single-kettlebell weight, total barbell weight, and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean difficult sets with strict hinge mechanics, consistent swing height, controlled RDL range, and full hip extension.
Related Tools
- Kettlebell Swing — View the individual Kettlebell Swing standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Cable Pull Through — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.