Landmine Squat vs Barbell Squat Strength Standards
Compare your landmine squat and barbell squat 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 canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict two-hand landmine squat through consistent depth to full standing lockout and a raw high-bar back squat with the bar on the traps, hip crease below the top of the knee, and a controlled full standing finish. 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.
Landmine Squat vs Barbell Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the landmine squat and barbell back squat to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your landmine squat and barbell back squat.
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 Landmine Squat / Barbell Squat, 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 Landmine Squat vs Barbell Squat Standards
How to read the table: The first number is Landmine Squat; the second is Barbell Squat. 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 | 81 / 244 lb 36.7 / 110.7 kg | 115 / 278 lb 52.2 / 126.1 kg | 151 / 314 lb 68.5 / 142.4 kg | 190 / 347 lb 86.2 / 157.4 kg |
| 130 lb 59 kg | 85 / 258 lb 38.6 / 117 kg | 121 / 293 lb 54.9 / 132.9 kg | 159 / 332 lb 72.1 / 150.6 kg | 200 / 366 lb 90.7 / 166 kg |
| 140 lb 63.5 kg | 90 / 271 lb 40.8 / 122.9 kg | 127 / 308 lb 57.6 / 139.7 kg | 167 / 348 lb 75.7 / 157.9 kg | 210 / 384 lb 95.3 / 174.2 kg |
| 150 lb 68 kg | 94 / 284 lb 42.6 / 128.8 kg | 133 / 322 lb 60.3 / 146.1 kg | 175 / 365 lb 79.4 / 165.6 kg | 220 / 402 lb 99.8 / 182.3 kg |
| 160 lb 72.6 kg | 98 / 296 lb 44.5 / 134.3 kg | 139 / 336 lb 63 / 152.4 kg | 183 / 381 lb 83 / 172.8 kg | 230 / 420 lb 104.3 / 190.5 kg |
| 170 lb 77.1 kg | 102 / 308 lb 46.3 / 139.7 kg | 145 / 350 lb 65.8 / 158.8 kg | 190 / 396 lb 86.2 / 179.6 kg | 240 / 437 lb 108.9 / 198.2 kg |
| 180 lb 81.6 kg | 106 / 320 lb 48.1 / 145.1 kg | 150 / 364 lb 68 / 165.1 kg | 198 / 412 lb 89.8 / 186.9 kg | 249 / 454 lb 112.9 / 205.9 kg |
| 190 lb 86.2 kg | 110 / 332 lb 49.9 / 150.6 kg | 156 / 377 lb 70.8 / 171 kg | 205 / 427 lb 93 / 193.7 kg | 258 / 471 lb 117 / 213.6 kg |
| 200 lb 90.7 kg | 114 / 344 lb 51.7 / 156 kg | 161 / 390 lb 73 / 176.9 kg | 212 / 442 lb 96.2 / 200.5 kg | 267 / 487 lb 121.1 / 220.9 kg |
| 210 lb 95.3 kg | 118 / 355 lb 53.5 / 161 kg | 167 / 403 lb 75.7 / 182.8 kg | 219 / 456 lb 99.3 / 206.8 kg | 276 / 503 lb 125.2 / 228.2 kg |
| 220 lb 99.8 kg | 121 / 366 lb 54.9 / 166 kg | 172 / 416 lb 78 / 188.7 kg | 226 / 471 lb 102.5 / 213.6 kg | 284 / 519 lb 128.8 / 235.4 kg |
| 230 lb 104.3 kg | 125 / 377 lb 56.7 / 171 kg | 177 / 428 lb 80.3 / 194.1 kg | 233 / 485 lb 105.7 / 220 kg | 293 / 535 lb 132.9 / 242.7 kg |
| 240 lb 108.9 kg | 129 / 388 lb 58.5 / 176 kg | 182 / 441 lb 82.6 / 200 kg | 240 / 499 lb 108.9 / 226.3 kg | 301 / 550 lb 136.5 / 249.5 kg |
| 250 lb 113.4 kg | 132 / 399 lb 59.9 / 181 kg | 187 / 453 lb 84.8 / 205.5 kg | 246 / 513 lb 111.6 / 232.7 kg | 310 / 566 lb 140.6 / 256.7 kg |
| 260 lb 117.9 kg | 136 / 409 lb 61.7 / 185.5 kg | 192 / 465 lb 87.1 / 210.9 kg | 253 / 526 lb 114.8 / 238.6 kg | 318 / 581 lb 144.2 / 263.5 kg |
| 270 lb 122.5 kg | 139 / 420 lb 63 / 190.5 kg | 197 / 477 lb 89.4 / 216.4 kg | 259 / 540 lb 117.5 / 244.9 kg | 326 / 595 lb 147.9 / 269.9 kg |
| 280 lb 127 kg | 142 / 430 lb 64.4 / 195 kg | 202 / 488 lb 91.6 / 221.4 kg | 265 / 553 lb 120.2 / 250.8 kg | 334 / 610 lb 151.5 / 276.7 kg |
| 290 lb 131.5 kg | 146 / 440 lb 66.2 / 199.6 kg | 207 / 500 lb 93.9 / 226.8 kg | 272 / 566 lb 123.4 / 256.7 kg | 342 / 624 lb 155.1 / 283 kg |
| 300 lb 136.1 kg | 149 / 450 lb 67.6 / 204.1 kg | 212 / 511 lb 96.2 / 231.8 kg | 278 / 579 lb 126.1 / 262.6 kg | 350 / 639 lb 158.8 / 289.8 kg |
Women’s Landmine Squat vs Barbell Squat Standards
How to read the table: The first number is Landmine Squat; the second is Barbell Squat. 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 | 53 / 143 lb 24 / 64.9 kg | 76 / 166 lb 34.5 / 75.3 kg | 101 / 197 lb 45.8 / 89.4 kg | 128 / 220 lb 58.1 / 99.8 kg |
| 110 lb 49.9 kg | 56 / 153 lb 25.4 / 69.4 kg | 81 / 177 lb 36.7 / 80.3 kg | 107 / 210 lb 48.5 / 95.3 kg | 137 / 234 lb 62.1 / 106.1 kg |
| 120 lb 54.4 kg | 59 / 162 lb 26.8 / 73.5 kg | 85 / 188 lb 38.6 / 85.3 kg | 114 / 222 lb 51.7 / 100.7 kg | 145 / 248 lb 65.8 / 112.5 kg |
| 130 lb 59 kg | 63 / 171 lb 28.6 / 77.6 kg | 90 / 198 lb 40.8 / 89.8 kg | 120 / 235 lb 54.4 / 106.6 kg | 153 / 262 lb 69.4 / 118.8 kg |
| 140 lb 63.5 kg | 66 / 180 lb 29.9 / 81.6 kg | 95 / 208 lb 43.1 / 94.3 kg | 126 / 246 lb 57.2 / 111.6 kg | 160 / 275 lb 72.6 / 124.7 kg |
| 150 lb 68 kg | 69 / 188 lb 31.3 / 85.3 kg | 99 / 218 lb 44.9 / 98.9 kg | 132 / 258 lb 59.9 / 117 kg | 168 / 288 lb 76.2 / 130.6 kg |
| 160 lb 72.6 kg | 72 / 196 lb 32.7 / 88.9 kg | 103 / 228 lb 46.7 / 103.4 kg | 138 / 269 lb 62.6 / 122 kg | 175 / 301 lb 79.4 / 136.5 kg |
| 170 lb 77.1 kg | 75 / 204 lb 34 / 92.5 kg | 108 / 237 lb 49 / 107.5 kg | 143 / 280 lb 64.9 / 127 kg | 183 / 313 lb 83 / 142 kg |
| 180 lb 81.6 kg | 78 / 212 lb 35.4 / 96.2 kg | 112 / 246 lb 50.8 / 111.6 kg | 149 / 291 lb 67.6 / 132 kg | 190 / 325 lb 86.2 / 147.4 kg |
| 190 lb 86.2 kg | 81 / 220 lb 36.7 / 99.8 kg | 116 / 255 lb 52.6 / 115.7 kg | 155 / 302 lb 70.3 / 137 kg | 197 / 337 lb 89.4 / 152.9 kg |
| 200 lb 90.7 kg | 84 / 228 lb 38.1 / 103.4 kg | 120 / 264 lb 54.4 / 119.7 kg | 160 / 313 lb 72.6 / 142 kg | 204 / 349 lb 92.5 / 158.3 kg |
| 210 lb 95.3 kg | 86 / 235 lb 39 / 106.6 kg | 124 / 273 lb 56.2 / 123.8 kg | 165 / 323 lb 74.8 / 146.5 kg | 210 / 360 lb 95.3 / 163.3 kg |
| 220 lb 99.8 kg | 89 / 243 lb 40.4 / 110.2 kg | 128 / 281 lb 58.1 / 127.5 kg | 170 / 333 lb 77.1 / 151 kg | 217 / 372 lb 98.4 / 168.7 kg |
| 230 lb 104.3 kg | 92 / 250 lb 41.7 / 113.4 kg | 132 / 290 lb 59.9 / 131.5 kg | 176 / 343 lb 79.8 / 155.6 kg | 223 / 383 lb 101.2 / 173.7 kg |
| 240 lb 108.9 kg | 94 / 257 lb 42.6 / 116.6 kg | 135 / 298 lb 61.2 / 135.2 kg | 181 / 353 lb 82.1 / 160.1 kg | 230 / 394 lb 104.3 / 178.7 kg |
How Your Landmine Squat vs Barbell Squat 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 landmine squat strength level
The standards use the sex-specific strength levels from the individual Landmine Squat 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 squat more loaded free-end weight without requiring strength to increase pound for pound.
3. Find the barbell back squat strength level
The standards use the sex-specific high-bar, full-depth back squat thresholds from the individual tool after its approved two-thirds scaling migration. 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 squat more 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 landmine squat | Adjust landmine squat targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell squat | Use total-barbell estimated max and adjust 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 Landmine Squat and Barbell Squat 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 back squat standard is higher; below zero means the landmine squat 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.
71.2 → 131 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell back squat standard minus the landmine squat standard. A plus sign means the barbell back squat standard is higher. A minus sign means the landmine squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +163 lb +74 kg | +163 lb +73.9 kg | +163 lb +73.9 kg | +157 lb +71.2 kg |
| 130 lb 59 kg | +173 lb +78.4 kg | +172 lb +78 kg | +173 lb +78.5 kg | +166 lb +75.3 kg |
| 140 lb 63.5 kg | +181 lb +82.1 kg | +181 lb +82.1 kg | +181 lb +82.2 kg | +174 lb +78.9 kg |
| 150 lb 68 kg | +190 lb +86.2 kg | +189 lb +85.8 kg | +190 lb +86.2 kg | +182 lb +82.5 kg |
| 160 lb 72.6 kg | +198 lb +89.8 kg | +197 lb +89.4 kg | +198 lb +89.8 kg | +190 lb +86.2 kg |
| 170 lb 77.1 kg | +206 lb +93.4 kg | +205 lb +93 kg | +206 lb +93.4 kg | +197 lb +89.3 kg |
| 180 lb 81.6 kg | +214 lb +97 kg | +214 lb +97.1 kg | +214 lb +97.1 kg | +205 lb +93 kg |
| 190 lb 86.2 kg | +222 lb +100.7 kg | +221 lb +100.2 kg | +222 lb +100.7 kg | +213 lb +96.6 kg |
| 200 lb 90.7 kg | +230 lb +104.3 kg | +229 lb +103.9 kg | +230 lb +104.3 kg | +220 lb +99.8 kg |
| 210 lb 95.3 kg | +237 lb +107.5 kg | +236 lb +107.1 kg | +237 lb +107.5 kg | +227 lb +103 kg |
| 220 lb 99.8 kg | +245 lb +111.1 kg | +244 lb +110.7 kg | +245 lb +111.1 kg | +235 lb +106.6 kg |
| 230 lb 104.3 kg | +252 lb +114.3 kg | +251 lb +113.8 kg | +252 lb +114.3 kg | +242 lb +109.8 kg |
| 240 lb 108.9 kg | +259 lb +117.5 kg | +259 lb +117.4 kg | +259 lb +117.4 kg | +249 lb +113 kg |
| 250 lb 113.4 kg | +267 lb +121.1 kg | +266 lb +120.7 kg | +267 lb +121.1 kg | +256 lb +116.1 kg |
| 260 lb 117.9 kg | +273 lb +123.8 kg | +273 lb +123.8 kg | +273 lb +123.8 kg | +263 lb +119.3 kg |
| 270 lb 122.5 kg | +281 lb +127.5 kg | +280 lb +127 kg | +281 lb +127.4 kg | +269 lb +122 kg |
| 280 lb 127 kg | +288 lb +130.6 kg | +286 lb +129.8 kg | +288 lb +130.6 kg | +276 lb +125.2 kg |
| 290 lb 131.5 kg | +294 lb +133.4 kg | +293 lb +132.9 kg | +294 lb +133.3 kg | +282 lb +127.9 kg |
| 300 lb 136.1 kg | +301 lb +136.5 kg | +299 lb +135.6 kg | +301 lb +136.5 kg | +289 lb +131 kg |
How Women’s Landmine Squat and Barbell Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
41.7 → 74.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell back squat standard minus the landmine squat standard. A plus sign means the barbell back squat standard is higher. A minus sign means the landmine squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +90 lb +40.9 kg | +90 lb +40.8 kg | +96 lb +43.6 kg | +92 lb +41.7 kg |
| 110 lb 49.9 kg | +97 lb +44 kg | +96 lb +43.6 kg | +103 lb +46.8 kg | +97 lb +44 kg |
| 120 lb 54.4 kg | +103 lb +46.7 kg | +103 lb +46.7 kg | +108 lb +49 kg | +103 lb +46.7 kg |
| 130 lb 59 kg | +108 lb +49 kg | +108 lb +49 kg | +115 lb +52.2 kg | +109 lb +49.4 kg |
| 140 lb 63.5 kg | +114 lb +51.7 kg | +113 lb +51.2 kg | +120 lb +54.4 kg | +115 lb +52.1 kg |
| 150 lb 68 kg | +119 lb +54 kg | +119 lb +54 kg | +126 lb +57.1 kg | +120 lb +54.4 kg |
| 160 lb 72.6 kg | +124 lb +56.2 kg | +125 lb +56.7 kg | +131 lb +59.4 kg | +126 lb +57.1 kg |
| 170 lb 77.1 kg | +129 lb +58.5 kg | +129 lb +58.5 kg | +137 lb +62.1 kg | +130 lb +59 kg |
| 180 lb 81.6 kg | +134 lb +60.8 kg | +134 lb +60.8 kg | +142 lb +64.4 kg | +135 lb +61.2 kg |
| 190 lb 86.2 kg | +139 lb +63.1 kg | +139 lb +63.1 kg | +147 lb +66.7 kg | +140 lb +63.5 kg |
| 200 lb 90.7 kg | +144 lb +65.3 kg | +144 lb +65.3 kg | +153 lb +69.4 kg | +145 lb +65.8 kg |
| 210 lb 95.3 kg | +149 lb +67.6 kg | +149 lb +67.6 kg | +158 lb +71.7 kg | +150 lb +68 kg |
| 220 lb 99.8 kg | +154 lb +69.8 kg | +153 lb +69.4 kg | +163 lb +73.9 kg | +155 lb +70.3 kg |
| 230 lb 104.3 kg | +158 lb +71.7 kg | +158 lb +71.6 kg | +167 lb +75.8 kg | +160 lb +72.5 kg |
| 240 lb 108.9 kg | +163 lb +74 kg | +163 lb +74 kg | +172 lb +78 kg | +164 lb +74.4 kg |
Landmine Squat and Barbell Squat Exercises Used by This Calculator
This calculator uses a strict two-hand landmine squat and a full-depth high-bar back squat. Use strict canonical Landmine Squat and Barbell Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Enter total loaded free-end weight
Fix the bar in a landmine base, hold the free end with both hands close to the chest, squat to consistent depth, and stand to full lockout. Do not press, lunge, bounce, lean on the sleeve, shorten depth, or enter per-side load.
Use a raw high-bar squat below parallel
Enter the bar plus all plates. Keep the bar high on the traps, descend until the hip crease passes below the top of the knee, and stand to full hip and knee extension. Do not enter per-side plates, low-bar, box, pin, partial, Smith-machine, hack-squat, wrapped, suited, or assisted results.
Enter one recent Landmine Squat result and one recent Barbell Squat result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Landmine Squat — View the individual Landmine Squat standards and next strength-level target.
- Barbell Back Squat (High-Bar, Full Depth) — View the individual Barbell Squat standards and next strength-level target.
- Goblet Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Machine Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Belt Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.