List of Kettlebell Strength Standards Using StrengthLevel

[raykay]

Hey all,

I've had great difficulty finding a set of consistent strength standards for kettlebells since I have begun training with them. I generally use a website called strengthlevel.com as a reference point for a given exercise, but they currently lack any kettlebell exercises.

However, Strength Level does have a large list of dumbbell exercises. I'd love feedback from the community as to whether the dumbbell strength standards for exercises are useful for estimating kettlebell strength standards.

I have made a list below of all I could find on the site that has a relevant KB counterpart.

Things To Note

1. Which exercises are listed is based on the number of requests from users, so it seems kettlebell athletes have not made many requests yet.
   1. With enough requests made from users on StrengthLevel, it is likely they would add kettlebell exercises in the future.
2. There are still key missing exercises such as Swings, TGU, Windmills, and Bent Press that could be added in as strength standards for people training with kettlebells

Calculating Reps from % of 1RM​

Since kettlebells are rarely lifted for a single one rep max, I have made a table listing a few more relevant rep maxes such as a 5 rep max. StrengthLevel also has a handy 1RM calculator to use for 1 to 30 reps: https://strengthlevel.com/one-rep-max-calculator

3 Rep Max (3RM) 5 Rep Max (5RM) 8 Rep Max (8RM) 10 Rep Max (10RM) 15 Rep Max (15RM) 20 Rep Max (20RM) 30 Rep Max (30RM)
94% of 1RM
89% of 1RM
81% of 1RM
75% of 1RM
65% of 1RM
60% of 1RM
50% of 1RM

Example of How To Use This:

• I want to estimate what the intermediate 5RM Press standard for a male is. I take the 1RM of 54 lbs / 24.5kg, and get 89% of that (54 x 0.89) to get a 5RM of 48 lbs/21.8 kg.
• I compare that to the KB that is the closest weight (44 lbs/20kg) and estimate that an intermediate Male should be able to press a 20kg bell for 5 or 6 reps.

Basic Standards​

Here I am including the most common kettlebell exercises as a quick reference point. The list below Basic Standards goes into various exercises with much more detail.

Exercise Beginner Novice Intermediate Advanced Elite Reference Exercise Clean Male: 15% of BW Female: 10% of BW
Male: 25% of BW Female: 15% of BW
Male: 40% of BW Female: 25% of BW
Male: 60% of BW Female: 40% of BW
Male: 80% of BW Female: 55% of BW
Dumbbell Hang Clean
Snatch Male: 15% of BW Female: 10% of BW
Male: 25% of BW Female: 15% of BW
Male: 40% of BW Female: 30% of BW
Male: 65% of BW Female: 45% of BW
Male: 90% of BW Female: 65% of BW
Dumbbell Snatch
Press Male: 10% of BW Female: 10% of BW
Male: 20% of BW Female: 15% of BW
Male: 30% of BW Female: 20% of BW
Male: 45% of BW Female: 30% of BW
Male: 65% of BW Female: 35% of BW
Dumbbell Arnold Press
Row (Bent Over) Male: 15% of BW Female: 10% of BW
Male: 30% of BW Female: 20% of BW
Male: 45% of BW Female: 30% of BW
Male: 65% of BW Female: 50% of BW
Male: 90% of BW Female: 70% of BW
Dumbbell Bent Over Row
Squat (Goblet) Male: 20% of BW Female: 15% of BW
Male: 35% of BW Female: 25% of BW
Male: 55% of BW Female: 40% of BW
Male: 85% of BW Female: 60% of BW
Male: 115% of BW Female: 85% of BW
Dumbbell Goblet Squat
Deadlift Male: 20% of BW Female: 10% of BW
Male: 35% of BW Female: 20% of BW
Male: 60% of BW Female: 40% of BW
Male: 90% of BW Female: 60% of BW
Male: 125% of BW Female: 85% of BW
Dumbbell Deadlift

Ballistics​

Clean & Jerk

Exercise Beginner Novice Intermediate Advanced Elite Clean & Press Male: 25 lb/11.3kg/ 15% of BW Female: 12 lb/5.4kg / 10% of BW
Male: 43 lb/19.5kg/ 25% of BW Female: 21 lb/ 9.5kg /15% of BW
Male: 67 lb/30.3kg/ 40% of BW Female: 34 lb/15.4 kg /25% of BW
Male: 95 lb/43kg/ 55% of BW Female: 50 lb /22.7 kg / 35% of BW
Male: 128 lb/ 58kg/75% of BW Female: 67 lb / 30.3kg / 50% of BW
Hang Clean Male: 25 lb/ 11.3kg / 15% of BW Female: 13 lb/5.9 kg / 10% of BW
Male: 44 lb/ 20 kg / 25% of BW Female: 24 lb/11 kg / 15% of BW
Male: 71 lb/ 32.2 kg / 40% of BW Female: 38 lb/17.2 kg / 25% of BW
Male: 103 lb/ 46.7kg / 60% of BW Female: 55 lb/ 25 kg / 40% of BW
Male: 140 lb/ 63.5kg / 80% of BW Female: 75 lb/34 kg / 55% of BW
Push Press Male: 22 lb/ 10 kg / 10% of BW Female: 12 lb/5.4kg / 10% of BW
Male: 42 lb/ 19 kg / 25% of BW Female: 22 10 lb/ kg / 15% of BW
Male: 70 lb/ 31.8 kg / 40% of BW Female: 35 lb/15.9 kg / 25% of BW
Male: 105 lb/ 47.6kg / 60% of BW Female: 51 lb/23 kg / 35% of BW
Male: 144 lb/ 65.3 kg / 80% of BW Female: 69 lb/31.3 kg / 50% of BW
Thruster Male: 25lb/ 11.3kg / 15% of BW Female: 12 lb/5.4kg /10 % of BW
Male: 43 lb/ 19.5 kg / 25% of BW Female: 21 lb/ 9.5kg /15% of BW
Male: 67 lb/ 30.4 kg / 40% of BW Female: 34 lb/15.4 kg /25% of BW
Male: 95 lb/ 43 kg / 55% of BW Female: 50 lb /22.7 kg / 35% of BW
Male: 128 lb/ 58 kg / 75% of BW Female: 67 lb / 30.3kg / 50% of BW

Snatch

Exercise Beginner Novice Intermediate Advanced Elite High Pull Male: 20 lb/ 9 kg/ 10% of BW Female: 11 lb/ 5 kg/ 10% of BW
Male: 37 lb/ 16.8 kg/ 20% of BW Female: 20 lb/ 9 kg/ 15% of BW
Male: 61 lb/ 27.7 kg/ 35% of BW Female: 33 lb/ 15 kg/ 25% of BW
Male: 92 lb/ 41.7 kg/ 55% of BW Female: 50 lb/ 22.6 kg/ 35% of BW
Male: 127 lb/ 57.6 kg/ 75% of BW Female: 68 lb/ 30.8 kg/ 50% of BW
Snatch Male: 24 lb/ 10.8 kg/15 % of BW Female: 13 lb/ 5.9 kg/ 10% of BW
Male: 46 lb/ 20.9 kg/ 25% of BW Female: 25 lb/ 11.3 kg/ 15% of BW
Male: 76 lb/ 34.4 kg/ 40% of BW Female: 44 lb/ 20 kg/ 30% of BW
Male: 115 lb/ 52.2 kg/ 65% of BW Female: 67 lb/ 30.4 kg/ 45% of BW
Male: 159 lb/ 72.1 kg/ 90% of BW Female: 93 lb/ 42.2 kg/ 65% of BW

Compound Lifts​

Press

Exercise Beginner Novice Intermediate Advanced Elite Floor Press Male: 32 lb/ 14.5 kg/ 20% of BW Female: 14 lb/ 6.4kg / 10% of BW
Male: 53 lb/ 24 kg/ 30% of BW Female: 27 lb/ 12.2 kg/ 20% of BW
Male: 80 lb/ 36.3 kg/ 45% of BW Female: 44 lb/ 20kg / 30% of BW
Male: 114 lb/ 51.7 kg/ 65% of BW Female: 67 lb/ 30.4kg / 45% of BW
Male: 151 lb/ 68.5 kg/ 90% of BW Female: 92 lb/ 41.7 kg / 65% of BW
Press Male: 19 lb/ 8.6 kg/ 10% of BW Female: 11 lb/ 5 kg/ 10% of BW
Male: 34 lb/ 15.4 kg/ 20% of BW Female: 19 lb/ 8.6 kg/ 15% of BW
Male: 54 lb / 24.5kg/ 30% of BW Female: 28 lb/ 12.7 kg/ 20% of BW
Male: 79 lb/ 35.8kg/ 45% of BW Female: 39 lb/ 17.7 kg/ 30% of BW
Male: 107 lb/ 48.5 kg/ 65% of BW Female: 52 lb/ 23.6 kg/ 35% of BW
Press (Seated) Male: 28 lb/ 12.7 kg/ 15% of BW Female: 13 lb/ 6 kg/ 10% of BW
Male: 46 lb/ 20.9kg/ 25% of BW Female: 23 lb/ 10.4 kg/ 15% of BW
Male: 69 lb/ 27.2kg/ 40% of BW Female: 36 lb/ 16.3 kg/ 25% of BW
Male: 98 lb/ 44.5kg/ 55% of BW Female: 52 lb/ 23.6 kg/ 35% of BW
Male: 130 lb/ 59 kg/ 75% of BW Female: 71 lb/ 32.2 kg/ 50% of BW
Z Press Male: 19 lb/ 8.6 kg/ 10% of BW Female: 10 lb/ 4.5 kg/ 5% of BW
Male: 37 lb/ 16.8 kg/ 20% of BW Female: 18 lb/ 8.2 kg/ 15% of BW
Male: 61 lb/ 27.7 kg/ 35% of BW Female: 31 lb/ 14 kg/ 20% of BW
Male: 91 lb/ 41.3 kg/ 55% of BW Female: 46 lb/ 20.9 kg/ 35% of BW
Male: 125 lb / 56.7kg / 75% of BW Female: 64 lb/ 29 kg/ 45% of BW

Rows/Pullovers

Exercise Beginner Novice Intermediate Advanced Elite Pullover Male: 27 lb/ 12.2 kg/ 15% of BW Female: 14 lb/ 6.4 kg/ 10% of BW
Male: 48 lb/ 21.8 kg/ 30% of BW Female: 26 lb/ 11.8 kg/ 20% of BW
Male: 77 lb/ 35 kg/ 45% of BW Female: 44 lb/ 20 kg/ 30% of BW
Male: 113 lb/ 51.3kg/ 65% of BW Female: 67 lb/ 30.4 kg/ 45% of BW
Male: 154 lb/ 69.9 kg/ 90% of BW Female: 93 lb/ 42.2 kg/ 65% of BW
Row (Bench-Supported) Male: 35 lb/ 15.9 kg/ 20% of BW Female: 17 lb/ 7.7 kg/ 10% of BW
Male: 60 lb/ 27.2 kg/ 35% of BW Female: 30 lb/ 13.6 kg/ 20% of BW
Male: 94 lb/ 42.6 kg/ 55% of BW Female: 47 lb/ 21.3 kg/ 35% of BW
Male: 136 lb/ 61.7 kg/ 80% of BW Female: 68 lb/ 30.8 kg/ 50% of BW
Male: 182 lb/ 82.6 kg/ 105% of BW Female: 92 lb/ 41.7 kg/ 65% of BW
Row (Bent Over) Male: 25 lb/ 11.3 kg/ 15% of BW Female: 12 lb/ 5.4 kg/ 10% of BW
Male: 47 lb/ 21.3 kg/ 30% of BW Female: 25 lb/ 11.3 kg/ 20% of BW
Male: 76 lb/ 34.5 kg/ 45% of BW Female: 44 lb/ 20 kg/ 30% of BW
Male: 113 lb/ 51.3 kg/ 65% of BW Female: 68 lb/ 30.8 kg/ 50% of BW
Male: 155 lb/ 70.3 kg/ 90% of BW Female: 96 lb/ 43.5 kg/ 70% of BW
Row (Renegade) Male: 6 lb/ 2.7kg/ 5% of BW Female: 11 lb/ 5.0kg/ 10% of BW
Male: 26 lb/11.8 kg/ 15% of BW Female: 20 lb/ 9.07 kg/ 15% of BW
Male: 61 lb/ 27.7 kg/ 35% of BW Female: 32 lb/ 14.5 kg/ 25% of BW
Male: 113 lb / 51.2 kg/ 65% of BW Female: 48 lb/ 21.8 kg/ 35% of BW
Male: 175 lbs/ 79.4 kg /100% of BW Female: 65 lb/ 29.5 kg/ 45% of BW

Deadlift

Exercise Beginner Novice Intermediate Advanced Elite Deadlift Male: 30 lb/ 13.6 kg/ 20% of BW Female: 14 lb/ 6.4 kg/ 10% of BW
Male: 57 lb/ 26 kg/ 35% of BW Female: 31 lb/ 14.1 kg/ 20% of BW
Male: 96 lb/ 43.5 kg/ 60% of BW Female: 55 lb/ 25 kg/ 40% of BW
Male: 145 lb/ 65.8 kg/ 90% of BW Female: 86 lb/ 39 kg/ 60% of BW
Male: 201 lb/ 91.2 kg/ 125% of BW Female: 121 lb/ 55 kg/ 85% of BW
Deadlift (Romanian) Male: 27 lb/ 12.2 kg/ 15% of BW Female: 20 lb/ 9 kg/ 15% of BW
Male: 53 lb/ 24.0 kg/ 30% of BW Female: 35 lb/ 16 kg/ 25% of BW
Male: 90 lb/ 40.8 kg/ 55% of BW Female: 57 lb/ 26 kg/ 40% of BW
Male: 135 lb/ kg/ 80% of BW Female: 83 lb/ 37.6 kg/ 60% of BW
Male: 188 lb/ kg/ 110% of BW Female: 113 lb/ 51.3 kg/ 80% of BW
Deadlift (Single Leg) Male: 29lb / 13.1 kg/ 15% of BW Female: 12 lb/ 5.4 kg/10 % of BW
Male: 53 lb / 24 kg/ 30% of BW Female: 27 lb/ 12.2 kg/ 20% of BW
Male: 87 lb / 39.5 kg/ 50% of BW Female: 48 lb/ 21.8 kg/ 35% of BW
Male: 129 lb/ 58.5 kg/ 75% of BW Female: 75 lb/ 34 kg/ 55% of BW
Male: 176 lb/ 79.8 kg/ 105% of BW Female: 106 lb/ 48 kg/ 75% of BW
Deadlift (Suitcase) Male: 22 lb/ 10 kg/ 15% of BW Female: 13 lb/ 6 kg/ 10% of BW
Male: 44 lb/ 20 kg/ 25% of BW Female: 27 lb/ 12.2 kg/ 20% of BW
Male: 75 lb/ 34 kg/ 45% of BW Female: 47 lb/ 21.3 kg/ 35% of BW
Male: 114 lb/ 51.7 kg/ 70% of BW Female: 73 lb/ 33.1 kg/ 55% of BW
Male: 160 lb/ 72.6 kg/ 100% of BW Female: 103 lb/ 46.7 kg/ 75% of BW

Squat/Lunge

Exercise Beginner Novice Intermediate Advanced Elite Lunge (Suitcase) Male: 17 lb/ 7.7 kg/ 10% of BW Female: 12 lb/ 5.4 kg/ 10% of BW
Male: 37 lb/ 16.8 kg/ 20% of BW Female: 24 lb/ 10.9 kg/ 20% of BW
Male: 65 lb/ 29.5 kg/ 40% of BW Female: 41 lb/ 18.6 kg/ 30% of BW
Male: 102 lb/ 46.3 kg/ 60% of BW Female: 64 lb/ 29 kg/ 45% of BW
Male: 145 lb/ 65.8 kg/ 85% of BW Female: 89 lb/ 40.4 kg/ 65% of BW
Split Squat Male: 20 lb/ 9.1 kg/ 10% of BW Female: 12 lb/ 5.4 kg/ 10% of BW
Male: 38 lb/ 17.2 kg/ 20% of BW Female: 22 lb/ 10 kg/ 15% of BW
Male: 64 lb/ 29 kg/ 40% of BW Female: 37 lb/ 16.8 kg/ 30% of BW
Male: 96 lb/ 43.5 kg/ 60% of BW Female: 55 lb/ 24.9 kg/ 40% of BW
Male: 133 lb/ 60/3 kg/ 80% of BW Female: 77 lb/ 34.9 kg/ 60% of BW
Split Squat (Bulgarian) Male: 22 lb/ 10 kg/15% of BW Female: 13 lb/ 5.9kg/ 10% of BW
Male: 40 lb/ 18.1 kg/ 25% of BW Female: 24 lb/ 10.9 kg/ 20% of BW
Male: 65 lb/ 29.5 kg/ 40% of BW Female: 39 lb/ 17.7 kg/ 30% of BW
Male: 97 lb/ 44 kg/ 60% of BW Female: 58 lb/ 26.3 kg/ 45% of BW
Male: 132 lb/ 59.9 kg/ 80% of BW Female: 80 lb/ 36.3 kg/ 60% of BW
Squat (Goblet) Male: 30 lb/ 13.6kg / 20% of BW Female: 20 lb/ 13.2 kg / 15% of BW
Male: 56 lb/ 25.4 kg / 35% of BW Female: 37 lb/ 16.8 kg / 25% of BW
Male: 93 lb / 42.2 kg/ 55% of BW Female: 58 lb/26.3 kg / 40% of BW
Male: 140 lb/ 63.5 kg/ 85% of BW Female: 85 lb/ 38.6 kg / 60% of BW
Male: 192 lb/ 87 kg / 115% of BW Female: 115 lb/ 52.2 kg / 85% of BW
Squat (Front Rack) Male: 18 lb/ 8.1kg/ 10% of BW Female: 13 lb/ 5.9 kg / 10% of BW
Male: 42 lb/ 19kg/ 25% of BW Female: 25 lb/ 11.3 kg / 20% of BW
Male: 76 lb/ 34.4kg/ 45% of BW Female: 42 lb/19 kg / 30% of BW
Male: 121 lb/ 54.8 kg / 75% of BW Female: 63b/ 28.6 kg / 45% of BW
Male: 174 lb/78.9 kg/ 105% of BW Female: 86 lb/39 kg / 60% of BW

 

[ant0099]

@raykay The KB community is a bit unique in that it's kind of it's own thing. There's not really a 'dumbbell' community because they're easy to use and seen as accessories to barbell stuff. KB's are tough enough to use that you need to put in a decent effort to get good with them. So

That means that a lot of KB coaches already have their own set of standards. Things Iike a 1/2 Bodyweight press or 100 snatches in 5 minutes are kinda like the de facto 'standards' in the KB community.

It's also not all THAT common to max out the KB moves. I've done it with a jerk, snatch, flip, press and floor press but generally speaking you'll see KB's moved many times, rather than for a single rep, which doesn't mesh well with how Strength Level does its rankings.

If you're really invested in standards with KB's, look into Girevoy Sport. That's probably the best way to see how other people are preforming relative to your skill level.

 

[donaldsbo]

@ant0099 The 1/2 body weight is with 1 (gigantic) bell or with 2? Never cared to investigate but I’m curious!

 

[raykay]

@ant0099 Interesting input! I definitely don't think it's very useful to the average person to max out on a KB exercise. However, a 1RM is useful as a metric that the average person can grasp easily. A reliable 1RM can then be used to calculate your 5, 10, or even 20RM for an exercise with reasonable accuracy.

I imagine ballistic exercises that have a large degree of momentum and are strength-endurance movements would be hard to quantify effectively. As you noted, people are often going to be doing these for dozens of repetitions.

I would guess that the non-ballistic movements are going to be much closer to their KB counterparts. And more importantly, those are exercises people may be training for lower reps, so having a 1RM as a reference point would be immediately applicable.

 

[ant0099]

@raykay I get you. The thing about a KB though is that you can just know your rep max with a KB of choice like...the same day you're wondering about it. You can program around rep maxes too, you don't need to just use 1rm - and many programs do just that. Dry Fighting Weight has you use your...5rm bell I think.

There's just less increments to jump around on with KB's, since the standard jumps tend to be 4kg, whereas with a dumbell it's usually like 2.5kg. Which means even if you do find your 1rm on a press, which I do have, 51.3KG, I'd end up using the same kettlebell regardless for 75%, my 40kg. Because I don't have a 36kg.

I'm not altogether opposed to the strength standards. I'm just not quite sure it'd be as helpful as we'd like.

 

[raykay]

@ant0099 Ah, yes. I understand now. I have not heard of Dry Fighting Weight, but programming around 5RM seems like a very applicable metric for my training goals. I will have to look into it.

The larger weight increments are certainly a limiting factor in terms of precision. You're going to at least be able to get it down to the closest KB, so it's sufficient to make an educated guess.

A strength standard like this is still very useful for someone like me, a person who is new to kettlebells but has a previous strength training background. I am already far too strong for the "beginner" weights and workouts, and almost always land in the area of intermediate or higher strength when testing an exercise.

This would be no big deal, except that I do not have the benefit of experience to accurately assess the loads I need to optimally train. A year or two down the road, I'll be able to guess the right weights with a reasonable degree of accuracy.

But for now, I'd like a better metric than just wearing myself out doing 1RM tests for a large number of exercises.

 

[antponetteoaks]

@raykay I just can't believe there are strength standards for lateral raises.

"Hey bro, what do you lat raise?" "Bout 12lb bro" "damn, sick pump"

 

[bewiserthantheserpent]

@antponetteoaks 12lbs? Do you even lift? Talk to me when you’re moving some serious weight like these 15s here.

 

[ngie]

@raykay This is super cool. I think the list looks decent. It suggests 2x40kg squat and 48kg press being at the higher end. Also saw ~60kg on the goblet squat. No doubt those are tough lifts.

I’d say it’s fairly comparable from a strength perspective of benchmarks to shoot for. Performing skills for time/endurance is a totally different story.

If it were on table form it would be super useful for seeing at a glance. Can you make it?

 

[raykay]

@ngie When you say making it on a table, do you mean just taking the average strength standard for each male/female in each lift?

 

[ngie]

@raykay Yes, just the general categories (beginner to elite) and the associated weights.

I see you did some of them. I guess each skill would have to be done individually which is a pain but the info is really insightful!

 

[donaldsbo]

@raykay I like the ranking tables for kb sport, it’s not strength but strength-endurance. As you get through the ranks you also get freakingly fit.

 

[raykay]

Link To Strength Level 1RM Calculator: https://strengthlevel.com/one-rep-max-calculator

This calculator will let you calculate 1RM, as well as calculating the equivalent load for 1-30 reps.

 

[juancarlos]

@raykay Cool stuff! I am a bit surprised that there's a random website that has 1000+ people who do dumbbell clean & presses, as I've thought it is not a very common lift with dumbbells.

How does Strength Level categorize people into various lifting levels?

 

[raykay]

@juancarlos As far as I am aware it just aggregates all the entries for the lifts based on the entered bodyweight, age, and sex. So accuracy increases the more entries there are.

 

[raykay]

In the process of editing tables to be used as a quick reference. It will take a while, but I do plan to do tables for all the listed exercises.