Single-Leg Romanian Deadlift vs 2 Kettlebell Romanian Deadlift Strength Standards
Compare your single leg romanian deadlift and 2 kettlebell romanian deadlift against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: external load and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, follow the individual Single Leg Romanian Deadlift calculator’s exercise-specific setup, load convention, range of motion, and finish rules. For the second exercise, hinge both kettlebells down from a standing start and return to full hip extension without floor-start deadlift reps, squat drift, rounded back, bounce, or range changes. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Single Leg Romanian Deadlift vs 2 Kettlebell Romanian Deadlift Strength Standards by Bodyweight
These bodyweight tables place the single leg romanian deadlift and 2 kettlebell romanian deadlift 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 Single Leg Romanian Deadlift / 2 Kettlebell Romanian Deadlift, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Single Leg Romanian Deadlift vs 2 Kettlebell Romanian Deadlift Standards
How to read the table: The first number is Single Leg Romanian Deadlift; the second is 2 Kettlebell 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 | 56 / 63 lb 25.4 / 28.6 kg | 77 / 95 lb 34.9 / 43.1 kg | 105 / 132 lb 47.6 / 59.9 kg | 133 / 168 lb 60.3 / 76.2 kg |
| 130 lb 59 kg | 59 / 67 lb 26.8 / 30.4 kg | 82 / 100 lb 37.2 / 45.4 kg | 111 / 139 lb 50.3 / 63 kg | 141 / 177 lb 64 / 80.3 kg |
| 140 lb 63.5 kg | 62 / 70 lb 28.1 / 31.8 kg | 86 / 105 lb 39 / 47.6 kg | 117 / 146 lb 53.1 / 66.2 kg | 148 / 186 lb 67.1 / 84.4 kg |
| 150 lb 68 kg | 65 / 73 lb 29.5 / 33.1 kg | 90 / 110 lb 40.8 / 49.9 kg | 122 / 153 lb 55.3 / 69.4 kg | 155 / 195 lb 70.3 / 88.5 kg |
| 160 lb 72.6 kg | 68 / 77 lb 30.8 / 34.9 kg | 94 / 115 lb 42.6 / 52.2 kg | 128 / 160 lb 58.1 / 72.6 kg | 161 / 203 lb 73 / 92.1 kg |
| 170 lb 77.1 kg | 71 / 80 lb 32.2 / 36.3 kg | 97 / 120 lb 44 / 54.4 kg | 133 / 166 lb 60.3 / 75.3 kg | 168 / 212 lb 76.2 / 96.2 kg |
| 180 lb 81.6 kg | 73 / 83 lb 33.1 / 37.6 kg | 101 / 124 lb 45.8 / 56.2 kg | 138 / 173 lb 62.6 / 78.5 kg | 175 / 220 lb 79.4 / 99.8 kg |
| 190 lb 86.2 kg | 76 / 86 lb 34.5 / 39 kg | 105 / 129 lb 47.6 / 58.5 kg | 143 / 179 lb 64.9 / 81.2 kg | 181 / 228 lb 82.1 / 103.4 kg |
| 200 lb 90.7 kg | 79 / 89 lb 35.8 / 40.4 kg | 109 / 133 lb 49.4 / 60.3 kg | 148 / 185 lb 67.1 / 83.9 kg | 187 / 236 lb 84.8 / 107 kg |
| 210 lb 95.3 kg | 81 / 92 lb 36.7 / 41.7 kg | 112 / 138 lb 50.8 / 62.6 kg | 153 / 191 lb 69.4 / 86.6 kg | 193 / 244 lb 87.5 / 110.7 kg |
| 220 lb 99.8 kg | 84 / 95 lb 38.1 / 43.1 kg | 116 / 142 lb 52.6 / 64.4 kg | 158 / 197 lb 71.7 / 89.4 kg | 200 / 251 lb 90.7 / 113.9 kg |
| 230 lb 104.3 kg | 86 / 98 lb 39 / 44.5 kg | 119 / 147 lb 54 / 66.7 kg | 162 / 203 lb 73.5 / 92.1 kg | 206 / 259 lb 93.4 / 117.5 kg |
| 240 lb 108.9 kg | 89 / 100 lb 40.4 / 45.4 kg | 123 / 151 lb 55.8 / 68.5 kg | 167 / 209 lb 75.7 / 94.8 kg | 212 / 266 lb 96.2 / 120.7 kg |
| 250 lb 113.4 kg | 91 / 103 lb 41.3 / 46.7 kg | 126 / 155 lb 57.2 / 70.3 kg | 172 / 215 lb 78 / 97.5 kg | 217 / 274 lb 98.4 / 124.3 kg |
| 260 lb 117.9 kg | 94 / 106 lb 42.6 / 48.1 kg | 129 / 159 lb 58.5 / 72.1 kg | 176 / 221 lb 79.8 / 100.2 kg | 223 / 281 lb 101.2 / 127.5 kg |
| 270 lb 122.5 kg | 96 / 109 lb 43.5 / 49.4 kg | 133 / 163 lb 60.3 / 73.9 kg | 181 / 226 lb 82.1 / 102.5 kg | 229 / 288 lb 103.9 / 130.6 kg |
| 280 lb 127 kg | 98 / 111 lb 44.5 / 50.3 kg | 136 / 167 lb 61.7 / 75.7 kg | 185 / 232 lb 83.9 / 105.2 kg | 234 / 295 lb 106.1 / 133.8 kg |
| 290 lb 131.5 kg | 101 / 114 lb 45.8 / 51.7 kg | 139 / 171 lb 63 / 77.6 kg | 190 / 237 lb 86.2 / 107.5 kg | 240 / 302 lb 108.9 / 137 kg |
| 300 lb 136.1 kg | 103 / 117 lb 46.7 / 53.1 kg | 142 / 175 lb 64.4 / 79.4 kg | 194 / 243 lb 88 / 110.2 kg | 245 / 309 lb 111.1 / 140.2 kg |
Women’s Single Leg Romanian Deadlift vs 2 Kettlebell Romanian Deadlift Standards
How to read the table: The first number is Single Leg Romanian Deadlift; the second is 2 Kettlebell 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 | 34 / 37 lb 15.4 / 16.8 kg | 46 / 57 lb 20.9 / 25.9 kg | 63 / 82 lb 28.6 / 37.2 kg | 80 / 108 lb 36.3 / 49 kg |
| 110 lb 49.9 kg | 37 / 39 lb 16.8 / 17.7 kg | 49 / 61 lb 22.2 / 27.7 kg | 67 / 88 lb 30.4 / 39.9 kg | 85 / 115 lb 38.6 / 52.2 kg |
| 120 lb 54.4 kg | 39 / 41 lb 17.7 / 18.6 kg | 52 / 65 lb 23.6 / 29.5 kg | 72 / 93 lb 32.7 / 42.2 kg | 90 / 122 lb 40.8 / 55.3 kg |
| 130 lb 59 kg | 41 / 44 lb 18.6 / 20 kg | 55 / 68 lb 24.9 / 30.8 kg | 75 / 98 lb 34 / 44.5 kg | 95 / 128 lb 43.1 / 58.1 kg |
| 140 lb 63.5 kg | 43 / 46 lb 19.5 / 20.9 kg | 57 / 72 lb 25.9 / 32.7 kg | 79 / 103 lb 35.8 / 46.7 kg | 100 / 135 lb 45.4 / 61.2 kg |
| 150 lb 68 kg | 45 / 48 lb 20.4 / 21.8 kg | 60 / 75 lb 27.2 / 34 kg | 83 / 108 lb 37.6 / 49 kg | 105 / 141 lb 47.6 / 64 kg |
| 160 lb 72.6 kg | 47 / 50 lb 21.3 / 22.7 kg | 63 / 78 lb 28.6 / 35.4 kg | 87 / 113 lb 39.5 / 51.3 kg | 110 / 147 lb 49.9 / 66.7 kg |
| 170 lb 77.1 kg | 49 / 52 lb 22.2 / 23.6 kg | 65 / 82 lb 29.5 / 37.2 kg | 90 / 117 lb 40.8 / 53.1 kg | 114 / 153 lb 51.7 / 69.4 kg |
| 180 lb 81.6 kg | 51 / 54 lb 23.1 / 24.5 kg | 68 / 85 lb 30.8 / 38.6 kg | 94 / 122 lb 42.6 / 55.3 kg | 119 / 159 lb 54 / 72.1 kg |
| 190 lb 86.2 kg | 53 / 56 lb 24 / 25.4 kg | 70 / 88 lb 31.8 / 39.9 kg | 97 / 126 lb 44 / 57.2 kg | 123 / 165 lb 55.8 / 74.8 kg |
| 200 lb 90.7 kg | 55 / 58 lb 24.9 / 26.3 kg | 73 / 91 lb 33.1 / 41.3 kg | 101 / 131 lb 45.8 / 59.4 kg | 127 / 171 lb 57.6 / 77.6 kg |
| 210 lb 95.3 kg | 56 / 60 lb 25.4 / 27.2 kg | 75 / 94 lb 34 / 42.6 kg | 104 / 135 lb 47.2 / 61.2 kg | 131 / 176 lb 59.4 / 79.8 kg |
| 220 lb 99.8 kg | 58 / 62 lb 26.3 / 28.1 kg | 77 / 97 lb 34.9 / 44 kg | 107 / 139 lb 48.5 / 63 kg | 136 / 182 lb 61.7 / 82.6 kg |
| 230 lb 104.3 kg | 60 / 64 lb 27.2 / 29 kg | 80 / 100 lb 36.3 / 45.4 kg | 110 / 144 lb 49.9 / 65.3 kg | 140 / 187 lb 63.5 / 84.8 kg |
| 240 lb 108.9 kg | 62 / 66 lb 28.1 / 29.9 kg | 82 / 103 lb 37.2 / 46.7 kg | 114 / 148 lb 51.7 / 67.1 kg | 144 / 193 lb 65.3 / 87.5 kg |
How Your Single Leg Romanian Deadlift vs 2 Kettlebell Romanian Deadlift Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Single Leg Romanian Deadlift vs 2 Kettlebell Romanian Deadlift 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 single leg romanian deadlift strength level
The single leg romanian deadlift 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.
3. Find the 2 kettlebell romanian deadlift strength level
The standards use the sex-specific thresholds from the individual 2 Kettlebell Romanian Deadlift 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.
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
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.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the single leg romanian deadlift | Adjust single leg romanian deadlift targets to exact bodyweight with the two-thirds rule. |
| Rate the 2 kettlebell romanian deadlift | 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 Single Leg Romanian Deadlift and 2 Kettlebell 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 2 kettlebell romanian deadlift standard is higher; below zero means the single leg romanian deadlift 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.
Across 120–300 lb bodyweight, the Elite gap changes from 15.9 to 29.1 kg.
How to read the table: Every number is the 2 kettlebell romanian deadlift standard minus the single leg romanian deadlift standard. A plus sign means the 2 kettlebell romanian deadlift standard is higher. A minus sign means the single leg romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.2 kg | +18 lb +8.2 kg | +27 lb +12.3 kg | +35 lb +15.9 kg |
| 130 lb 59 kg | +8 lb +3.6 kg | +18 lb +8.2 kg | +28 lb +12.7 kg | +36 lb +16.3 kg |
| 140 lb 63.5 kg | +8 lb +3.7 kg | +19 lb +8.6 kg | +29 lb +13.1 kg | +38 lb +17.3 kg |
| 150 lb 68 kg | +8 lb +3.6 kg | +20 lb +9.1 kg | +31 lb +14.1 kg | +40 lb +18.2 kg |
| 160 lb 72.6 kg | +9 lb +4.1 kg | +21 lb +9.6 kg | +32 lb +14.5 kg | +42 lb +19.1 kg |
| 170 lb 77.1 kg | +9 lb +4.1 kg | +23 lb +10.4 kg | +33 lb +15 kg | +44 lb +20 kg |
| 180 lb 81.6 kg | +10 lb +4.5 kg | +23 lb +10.4 kg | +35 lb +15.9 kg | +45 lb +20.4 kg |
| 190 lb 86.2 kg | +10 lb +4.5 kg | +24 lb +10.9 kg | +36 lb +16.3 kg | +47 lb +21.3 kg |
| 200 lb 90.7 kg | +10 lb +4.6 kg | +24 lb +10.9 kg | +37 lb +16.8 kg | +49 lb +22.2 kg |
| 210 lb 95.3 kg | +11 lb +5 kg | +26 lb +11.8 kg | +38 lb +17.2 kg | +51 lb +23.2 kg |
| 220 lb 99.8 kg | +11 lb +5 kg | +26 lb +11.8 kg | +39 lb +17.7 kg | +51 lb +23.2 kg |
| 230 lb 104.3 kg | +12 lb +5.5 kg | +28 lb +12.7 kg | +41 lb +18.6 kg | +53 lb +24.1 kg |
| 240 lb 108.9 kg | +11 lb +5 kg | +28 lb +12.7 kg | +42 lb +19.1 kg | +54 lb +24.5 kg |
| 250 lb 113.4 kg | +12 lb +5.4 kg | +29 lb +13.1 kg | +43 lb +19.5 kg | +57 lb +25.9 kg |
| 260 lb 117.9 kg | +12 lb +5.5 kg | +30 lb +13.6 kg | +45 lb +20.4 kg | +58 lb +26.3 kg |
| 270 lb 122.5 kg | +13 lb +5.9 kg | +30 lb +13.6 kg | +45 lb +20.4 kg | +59 lb +26.7 kg |
| 280 lb 127 kg | +13 lb +5.8 kg | +31 lb +14 kg | +47 lb +21.3 kg | +61 lb +27.7 kg |
| 290 lb 131.5 kg | +13 lb +5.9 kg | +32 lb +14.6 kg | +47 lb +21.3 kg | +62 lb +28.1 kg |
| 300 lb 136.1 kg | +14 lb +6.4 kg | +33 lb +15 kg | +49 lb +22.2 kg | +64 lb +29.1 kg |
How Women’s Single Leg Romanian Deadlift and 2 Kettlebell Romanian Deadlift Standards Differ
What the women’s data shows:
The single leg romanian deadlift and 2 kettlebell romanian deadlift standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, and 200 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
12.7 → 22.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the 2 kettlebell romanian deadlift standard minus the single leg romanian deadlift standard. A plus sign means the 2 kettlebell romanian deadlift standard is higher. A minus sign means the single leg romanian deadlift standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +3 lb +1.4 kg | +11 lb +5 kg | +19 lb +8.6 kg | +28 lb +12.7 kg |
| 110 lb 49.9 kg | +2 lb +0.9 kg | +12 lb +5.5 kg | +21 lb +9.5 kg | +30 lb +13.6 kg |
| 120 lb 54.4 kg | +2 lb +0.9 kg | +13 lb +5.9 kg | +21 lb +9.5 kg | +32 lb +14.5 kg |
| 130 lb 59 kg | +3 lb +1.4 kg | +13 lb +5.9 kg | +23 lb +10.5 kg | +33 lb +15 kg |
| 140 lb 63.5 kg | +3 lb +1.4 kg | +15 lb +6.8 kg | +24 lb +10.9 kg | +35 lb +15.8 kg |
| 150 lb 68 kg | +3 lb +1.4 kg | +15 lb +6.8 kg | +25 lb +11.4 kg | +36 lb +16.4 kg |
| 160 lb 72.6 kg | +3 lb +1.4 kg | +15 lb +6.8 kg | +26 lb +11.8 kg | +37 lb +16.8 kg |
| 170 lb 77.1 kg | +3 lb +1.4 kg | +17 lb +7.7 kg | +27 lb +12.3 kg | +39 lb +17.7 kg |
| 180 lb 81.6 kg | +3 lb +1.4 kg | +17 lb +7.8 kg | +28 lb +12.7 kg | +40 lb +18.1 kg |
| 190 lb 86.2 kg | +3 lb +1.4 kg | +18 lb +8.1 kg | +29 lb +13.2 kg | +42 lb +19 kg |
| 200 lb 90.7 kg | +3 lb +1.4 kg | +18 lb +8.2 kg | +30 lb +13.6 kg | +44 lb +20 kg |
| 210 lb 95.3 kg | +4 lb +1.8 kg | +19 lb +8.6 kg | +31 lb +14 kg | +45 lb +20.4 kg |
| 220 lb 99.8 kg | +4 lb +1.8 kg | +20 lb +9.1 kg | +32 lb +14.5 kg | +46 lb +20.9 kg |
| 230 lb 104.3 kg | +4 lb +1.8 kg | +20 lb +9.1 kg | +34 lb +15.4 kg | +47 lb +21.3 kg |
| 240 lb 108.9 kg | +4 lb +1.8 kg | +21 lb +9.5 kg | +34 lb +15.4 kg | +49 lb +22.2 kg |
Single Leg Romanian Deadlift and 2 Kettlebell Romanian Deadlift Exercises Used by This Calculator
For a useful comparison, perform a strict single leg romanian deadlift and a strict 2 kettlebell romanian deadlift using the setup and load rules below. Use strict, repeatable Single Leg Romanian Deadlift and 2 Kettlebell Romanian Deadlift 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 a strict, repeatable Single Leg Romanian Deadlift
Follow the individual Single Leg Romanian Deadlift calculator’s exercise-specific setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Use the 2 Kettlebell Romanian Deadlift setup and load convention
The combined weight of both kettlebells used for the Romanian deadlift. Strict paired-kettlebell Romanian deadlift reps. Hinge both kettlebells down from a standing start and return to full hip extension without floor-start deadlift reps, squat drift, rounded back, bounce, or range changes. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Single Leg Romanian Deadlift result and one recent 2 Kettlebell Romanian Deadlift result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Single-Leg Romanian Deadlift — View the individual Single Leg Romanian Deadlift standards and next strength-level target.
- 2 Kettlebell Romanian Deadlift — View the individual 2 Kettlebell Romanian Deadlift standards and next strength-level target.
- Dumbbell Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Dumbbell Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Kettlebell Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.