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Snatch Pull Strength Standards for Men and Women

Discover how your Snatch Pull performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Snatch Pull Strength Level

Calculate Your Snatch Pull Strength

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Snatch Pull Weight Standards

Compare your Snatch Pull performance to these weight standards and see where you stand.

LevelWeight
Beginner97 lbs
Novice137 lbs
Intermediate187 lbs
Advanced245 lbs
Elite309 lbs

Snatch Pull Bodyweight Ratio Standards

See how your Snatch Pull strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.00
Advanced1.25
Elite1.75
LevelBodyweight Ratio
Beginner0.40
Novice0.55
Intermediate0.75
Advanced0.95
Elite1.20

Snatch Pull Standards by Bodyweight

Find the Snatch Pull strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs59 lbs86 lbs122 lbs165 lbs211 lbs
120 lbs66 lbs96 lbs133 lbs177 lbs226 lbs
130 lbs73 lbs104 lbs144 lbs190 lbs240 lbs
140 lbs80 lbs113 lbs154 lbs201 lbs253 lbs
150 lbs87 lbs121 lbs163 lbs212 lbs265 lbs
160 lbs94 lbs129 lbs173 lbs223 lbs277 lbs
170 lbs100 lbs137 lbs182 lbs233 lbs289 lbs
180 lbs107 lbs144 lbs191 lbs243 lbs300 lbs
190 lbs113 lbs152 lbs199 lbs253 lbs311 lbs
200 lbs119 lbs159 lbs207 lbs262 lbs321 lbs
210 lbs125 lbs166 lbs215 lbs271 lbs331 lbs
220 lbs131 lbs173 lbs223 lbs280 lbs341 lbs
230 lbs137 lbs179 lbs231 lbs289 lbs350 lbs
240 lbs142 lbs186 lbs238 lbs297 lbs359 lbs
250 lbs148 lbs192 lbs245 lbs305 lbs368 lbs
260 lbs153 lbs198 lbs252 lbs313 lbs377 lbs
270 lbs158 lbs204 lbs259 lbs320 lbs385 lbs
280 lbs163 lbs210 lbs266 lbs328 lbs393 lbs
290 lbs169 lbs216 lbs272 lbs335 lbs401 lbs
300 lbs173 lbs222 lbs278 lbs342 lbs409 lbs
310 lbs178 lbs227 lbs285 lbs349 lbs417 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs46 lbs64 lbs87 lbs114 lbs143 lbs
100 lbs50 lbs69 lbs93 lbs120 lbs150 lbs
110 lbs54 lbs74 lbs98 lbs126 lbs157 lbs
120 lbs57 lbs78 lbs103 lbs132 lbs163 lbs
130 lbs61 lbs82 lbs108 lbs137 lbs169 lbs
140 lbs64 lbs85 lbs112 lbs142 lbs175 lbs
150 lbs67 lbs89 lbs116 lbs147 lbs180 lbs
160 lbs70 lbs92 lbs120 lbs151 lbs185 lbs
170 lbs73 lbs96 lbs124 lbs156 lbs190 lbs
180 lbs75 lbs99 lbs127 lbs160 lbs194 lbs
190 lbs78 lbs102 lbs131 lbs164 lbs199 lbs
200 lbs80 lbs105 lbs134 lbs167 lbs203 lbs
210 lbs83 lbs108 lbs137 lbs171 lbs207 lbs
220 lbs85 lbs110 lbs140 lbs175 lbs211 lbs
230 lbs88 lbs113 lbs143 lbs178 lbs214 lbs
240 lbs90 lbs116 lbs146 lbs181 lbs218 lbs
250 lbs92 lbs118 lbs149 lbs184 lbs221 lbs
260 lbs94 lbs120 lbs152 lbs187 lbs225 lbs

Snatch Pull Standards by Age

Discover how Snatch Pull strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1584 lbs118 lbs161 lbs210 lbs264 lbs
2094 lbs134 lbs182 lbs239 lbs301 lbs
2597 lbs137 lbs187 lbs245 lbs309 lbs
3097 lbs137 lbs187 lbs245 lbs309 lbs
3597 lbs137 lbs187 lbs245 lbs309 lbs
4097 lbs137 lbs187 lbs245 lbs309 lbs
4592 lbs130 lbs178 lbs233 lbs293 lbs
5087 lbs123 lbs167 lbs219 lbs276 lbs
5581 lbs114 lbs156 lbs204 lbs256 lbs
6075 lbs105 lbs143 lbs187 lbs234 lbs
6569 lbs96 lbs130 lbs169 lbs213 lbs
7062 lbs87 lbs117 lbs153 lbs192 lbs
7557 lbs79 lbs106 lbs138 lbs172 lbs
8052 lbs71 lbs96 lbs124 lbs155 lbs
8547 lbs65 lbs87 lbs112 lbs140 lbs
9044 lbs59 lbs79 lbs102 lbs127 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1555 lbs74 lbs98 lbs125 lbs155 lbs
2061 lbs83 lbs110 lbs142 lbs176 lbs
2563 lbs85 lbs113 lbs145 lbs180 lbs
3063 lbs85 lbs113 lbs145 lbs180 lbs
3563 lbs85 lbs113 lbs145 lbs180 lbs
4063 lbs85 lbs113 lbs145 lbs180 lbs
4560 lbs81 lbs108 lbs138 lbs171 lbs
5057 lbs77 lbs102 lbs130 lbs161 lbs
5553 lbs72 lbs95 lbs121 lbs150 lbs
6049 lbs66 lbs87 lbs111 lbs138 lbs
6545 lbs61 lbs80 lbs102 lbs125 lbs
7042 lbs55 lbs72 lbs92 lbs113 lbs
7538 lbs51 lbs66 lbs83 lbs102 lbs
8035 lbs46 lbs60 lbs75 lbs92 lbs
8532 lbs42 lbs54 lbs69 lbs84 lbs
9030 lbs39 lbs50 lbs63 lbs76 lbs

Snatch Pull Overview

The snatch pull is a weightlifting exercise designed to enhance explosive power and strength by mimicking the initial pull phase of the snatch lift, focusing on the upper body and posterior chain.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Snatch Pull

  1. Start with your feet shoulder-width apart and the barbell on the floor close to your shins.
  2. Bend at your hips and knees to grip the barbell with a wide, overhand grip.
  3. Keep your back straight and chest up, engaging your core.
  4. Begin the lift by driving through your heels, extending your hips and knees simultaneously.
  5. As the bar passes your knees, explosively shrug your shoulders and pull the barbell upwards while keeping it close to your body.
  6. Rise onto your toes at the peak of the pull, ensuring your elbows are high and pointing out.
  7. Lower the barbell back to the starting position in a controlled manner.
  8. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Snatch Pull for proper technique and tips.

Pro Tips for Snatch Pull

  • Focus on maintaining a straight back throughout the lift to prevent injury.
  • Use a hook grip to secure the barbell more effectively.
  • Ensure the bar stays close to your body to maximize efficiency.
  • Practice the movement with lighter weights before progressing to heavier loads.

Compare Other Exercises

Exercise Comparison

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