Landmine Rotation vs Pallof Press Strength Standards
Compare your landmine rotation and pallof press against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, priority.
First lift: weight used and 1–12 strict reps. Second lift: displayed machine or cable resistance and 1–12 strict reps. Pounds or kilograms. For the first exercise, guide the loaded free end through a controlled side-to-side rotational arc, reach the same end range under control, and return without throwing, yanking, dropping, or changing stance. For the second exercise, press the handle from the chest to full arm extension and return it under control while the hips, ribs, shoulders, and stance resist rotation. Heavier lift is not automatically the stronger one.
Landmine Rotation vs Pallof Press Strength Standards
These bodyweight tables place the landmine rotation and pallof press 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 Landmine Rotation / Pallof Press, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Landmine Rotation vs Pallof Press 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 | Landmine Rotation | 31 lb14.1 kg | 48 lb21.8 kg | 70 lb31.8 kg | 95 lb43.1 kg |
| Pallof Press | 17 lb7.7 kg | 28 lb12.7 kg | 42 lb19.1 kg | 59 lb26.8 kg | |
| 130 lb59 kg | Landmine Rotation | 33 lb15 kg | 50 lb22.7 kg | 74 lb33.6 kg | 100 lb45.4 kg |
| Pallof Press | 18 lb8.2 kg | 30 lb13.6 kg | 44 lb20 kg | 62 lb28.1 kg | |
| 140 lb63.5 kg | Landmine Rotation | 34 lb15.4 kg | 53 lb24 kg | 78 lb35.4 kg | 105 lb47.6 kg |
| Pallof Press | 19 lb8.6 kg | 31 lb14.1 kg | 47 lb21.3 kg | 65 lb29.5 kg | |
| 150 lb68 kg | Landmine Rotation | 36 lb16.3 kg | 56 lb25.4 kg | 81 lb36.7 kg | 110 lb49.9 kg |
| Pallof Press | 20 lb9.1 kg | 32 lb14.5 kg | 49 lb22.2 kg | 68 lb30.8 kg | |
| 160 lb72.6 kg | Landmine Rotation | 37 lb16.8 kg | 58 lb26.3 kg | 85 lb38.6 kg | 115 lb52.2 kg |
| Pallof Press | 21 lb9.5 kg | 34 lb15.4 kg | 51 lb23.1 kg | 71 lb32.2 kg | |
| 170 lb77.1 kg | Landmine Rotation | 39 lb17.7 kg | 60 lb27.2 kg | 88 lb39.9 kg | 120 lb54.4 kg |
| Pallof Press | 21 lb9.5 kg | 35 lb15.9 kg | 53 lb24 kg | 74 lb33.6 kg | |
| 180 lb81.6 kg | Landmine Rotation | 41 lb18.6 kg | 63 lb28.6 kg | 92 lb41.7 kg | 124 lb56.2 kg |
| Pallof Press | 22 lb10 kg | 37 lb16.8 kg | 55 lb24.9 kg | 77 lb34.9 kg | |
| 190 lb86.2 kg | Landmine Rotation | 42 lb19.1 kg | 65 lb29.5 kg | 95 lb43.1 kg | 129 lb58.5 kg |
| Pallof Press | 23 lb10.4 kg | 38 lb17.2 kg | 57 lb25.9 kg | 80 lb36.3 kg | |
| 200 lb90.7 kg | Landmine Rotation | 43 lb19.5 kg | 67 lb30.4 kg | 98 lb44.5 kg | 133 lb60.3 kg |
| Pallof Press | 24 lb10.9 kg | 39 lb17.7 kg | 59 lb26.8 kg | 83 lb37.6 kg | |
| 210 lb95.3 kg | Landmine Rotation | 45 lb20.4 kg | 69 lb31.3 kg | 102 lb46.3 kg | 138 lb62.6 kg |
| Pallof Press | 25 lb11.3 kg | 41 lb18.6 kg | 61 lb27.7 kg | 86 lb39 kg | |
| 220 lb99.8 kg | Landmine Rotation | 46 lb20.9 kg | 72 lb32.7 kg | 105 lb47.6 kg | 142 lb64.4 kg |
| Pallof Press | 25 lb11.3 kg | 42 lb19.1 kg | 63 lb28.6 kg | 88 lb39.9 kg | |
| 230 lb104.3 kg | Landmine Rotation | 48 lb21.8 kg | 74 lb33.6 kg | 108 lb49 kg | 147 lb66.7 kg |
| Pallof Press | 26 lb11.8 kg | 43 lb19.5 kg | 65 lb29.5 kg | 91 lb41.3 kg | |
| 240 lb108.9 kg | Landmine Rotation | 49 lb22.2 kg | 76 lb34.5 kg | 111 lb50.3 kg | 151 lb68.5 kg |
| Pallof Press | 27 lb12.2 kg | 44 lb20 kg | 67 lb30.4 kg | 93 lb42.2 kg | |
| 250 lb113.4 kg | Landmine Rotation | 50 lb22.7 kg | 78 lb35.4 kg | 114 lb51.7 kg | 155 lb70.3 kg |
| Pallof Press | 28 lb12.7 kg | 46 lb20.9 kg | 68 lb30.8 kg | 96 lb43.5 kg | |
| 260 lb117.9 kg | Landmine Rotation | 52 lb23.6 kg | 80 lb36.3 kg | 117 lb53.1 kg | 159 lb72.1 kg |
| Pallof Press | 28 lb12.7 kg | 47 lb21.3 kg | 70 lb31.8 kg | 99 lb44.9 kg | |
| 270 lb122.5 kg | Landmine Rotation | 53 lb24 kg | 82 lb37.2 kg | 120 lb54.4 kg | 163 lb73.9 kg |
| Pallof Press | 29 lb13.2 kg | 48 lb21.8 kg | 72 lb32.7 kg | 101 lb45.8 kg | |
| 280 lb127 kg | Landmine Rotation | 54 lb24.5 kg | 84 lb38.1 kg | 123 lb55.8 kg | 167 lb75.7 kg |
| Pallof Press | 30 lb13.6 kg | 49 lb22.2 kg | 74 lb33.6 kg | 104 lb47.2 kg | |
| 290 lb131.5 kg | Landmine Rotation | 56 lb25.4 kg | 86 lb39 kg | 126 lb57.2 kg | 171 lb77.6 kg |
| Pallof Press | 30 lb13.6 kg | 50 lb22.7 kg | 76 lb34.5 kg | 106 lb48.1 kg | |
| 300 lb136.1 kg | Landmine Rotation | 57 lb25.9 kg | 88 lb39.9 kg | 129 lb58.5 kg | 175 lb79.4 kg |
| Pallof Press | 31 lb14.1 kg | 52 lb23.6 kg | 77 lb34.9 kg | 108 lb49 kg |
Women’s Landmine Rotation vs Pallof Press 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 | Landmine Rotation | 18 lb8.2 kg | 30 lb13.6 kg | 46 lb20.9 kg | 64 lb29 kg |
| Pallof Press | 9 lb4.1 kg | 16 lb7.3 kg | 25 lb11.3 kg | 37 lb16.8 kg | |
| 110 lb49.9 kg | Landmine Rotation | 20 lb9.1 kg | 32 lb14.5 kg | 49 lb22.2 kg | 68 lb30.8 kg |
| Pallof Press | 10 lb4.5 kg | 17 lb7.7 kg | 27 lb12.2 kg | 39 lb17.7 kg | |
| 120 lb54.4 kg | Landmine Rotation | 21 lb9.5 kg | 34 lb15.4 kg | 52 lb23.6 kg | 72 lb32.7 kg |
| Pallof Press | 10 lb4.5 kg | 18 lb8.2 kg | 28 lb12.7 kg | 41 lb18.6 kg | |
| 130 lb59 kg | Landmine Rotation | 22 lb10 kg | 35 lb15.9 kg | 55 lb24.9 kg | 76 lb34.5 kg |
| Pallof Press | 11 lb5 kg | 19 lb8.6 kg | 30 lb13.6 kg | 44 lb20 kg | |
| 140 lb63.5 kg | Landmine Rotation | 23 lb10.4 kg | 37 lb16.8 kg | 57 lb25.9 kg | 80 lb36.3 kg |
| Pallof Press | 11 lb5 kg | 20 lb9.1 kg | 32 lb14.5 kg | 46 lb20.9 kg | |
| 150 lb68 kg | Landmine Rotation | 24 lb10.9 kg | 39 lb17.7 kg | 60 lb27.2 kg | 84 lb38.1 kg |
| Pallof Press | 12 lb5.4 kg | 21 lb9.5 kg | 33 lb15 kg | 48 lb21.8 kg | |
| 160 lb72.6 kg | Landmine Rotation | 25 lb11.3 kg | 41 lb18.6 kg | 63 lb28.6 kg | 88 lb39.9 kg |
| Pallof Press | 13 lb5.9 kg | 22 lb10 kg | 34 lb15.4 kg | 50 lb22.7 kg | |
| 170 lb77.1 kg | Landmine Rotation | 26 lb11.8 kg | 42 lb19.1 kg | 65 lb29.5 kg | 91 lb41.3 kg |
| Pallof Press | 13 lb5.9 kg | 23 lb10.4 kg | 36 lb16.3 kg | 52 lb23.6 kg | |
| 180 lb81.6 kg | Landmine Rotation | 27 lb12.2 kg | 44 lb20 kg | 68 lb30.8 kg | 95 lb43.1 kg |
| Pallof Press | 14 lb6.4 kg | 24 lb10.9 kg | 37 lb16.8 kg | 54 lb24.5 kg | |
| 190 lb86.2 kg | Landmine Rotation | 28 lb12.7 kg | 46 lb20.9 kg | 70 lb31.8 kg | 98 lb44.5 kg |
| Pallof Press | 14 lb6.4 kg | 25 lb11.3 kg | 39 lb17.7 kg | 56 lb25.4 kg | |
| 200 lb90.7 kg | Landmine Rotation | 29 lb13.2 kg | 47 lb21.3 kg | 73 lb33.1 kg | 102 lb46.3 kg |
| Pallof Press | 15 lb6.8 kg | 25 lb11.3 kg | 40 lb18.1 kg | 58 lb26.3 kg | |
| 210 lb95.3 kg | Landmine Rotation | 30 lb13.6 kg | 49 lb22.2 kg | 75 lb34 kg | 105 lb47.6 kg |
| Pallof Press | 15 lb6.8 kg | 26 lb11.8 kg | 41 lb18.6 kg | 60 lb27.2 kg | |
| 220 lb99.8 kg | Landmine Rotation | 31 lb14.1 kg | 50 lb22.7 kg | 77 lb34.9 kg | 108 lb49 kg |
| Pallof Press | 15 lb6.8 kg | 27 lb12.2 kg | 43 lb19.5 kg | 62 lb28.1 kg | |
| 230 lb104.3 kg | Landmine Rotation | 32 lb14.5 kg | 52 lb23.6 kg | 80 lb36.3 kg | 112 lb50.8 kg |
| Pallof Press | 16 lb7.3 kg | 28 lb12.7 kg | 44 lb20 kg | 64 lb29 kg | |
| 240 lb108.9 kg | Landmine Rotation | 33 lb15 kg | 53 lb24 kg | 82 lb37.2 kg | 115 lb52.2 kg |
| Pallof Press | 16 lb7.3 kg | 29 lb13.2 kg | 45 lb20.4 kg | 66 lb29.9 kg |
How Your Landmine Rotation vs Pallof Press 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
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Landmine Rotation and Pallof Press sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.
2. Find the landmine rotation strength level
The standards use the sex-specific thresholds from the individual Landmine Rotation 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.
3. Find the pallof press strength level
The pallof press rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by 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.
4. Compare the two results
The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.
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 landmine rotation | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the pallof press | 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. |
How Men’s Landmine Rotation and Pallof Press Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Landmine Rotation for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 16.3 kg at 120 lb and 30.4 kg at 300 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Pallof Press standard minus the Landmine Rotation standard: zero means equal, above zero means the Pallof Press standard is higher, and below zero means the Landmine Rotation 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 Landmine Rotation and Pallof Press Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
12.2 → 22.3 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Pallof Press standard minus the Landmine Rotation standard: zero means equal, above zero means the Pallof Press standard is higher, and below zero means the Landmine Rotation 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.
Landmine Rotation and Pallof Press Exercises Used by This Calculator
The calculator expects repeatable landmine rotation and pallof press results. Follow each exercise definition below so the two ratings are based on valid tests. Use strict, repeatable Landmine Rotation and Pallof Press tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use the Landmine Rotation setup and load convention
The total loaded free-end landmine weight rotated through the controlled side-to-side arc. Controlled side-to-side landmine rotation reps. Guide the loaded free end through a controlled side-to-side rotational arc, reach the same end range under control, and return without throwing, yanking, dropping, or changing stance. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Pallof Press setup and load convention
The selected cable resistance pressed from the approved anti-rotation stance. Valid Pallof Press reps. Press the handle from the chest to full arm extension and return it under control while the hips, ribs, shoulders, and stance resist rotation. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Landmine Rotation result and one recent Pallof Press result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Landmine Rotation — View the individual Landmine Rotation standards and next strength-level target.
- Pallof Press — View the individual Pallof Press standards and next strength-level target.
- Cable Woodchopper — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Side Bend — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Seated Crunch — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- High Pulley Crunch — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.