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Muscle Snatch Strength Standards for Men and Women

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

Calculate Your Muscle Snatch Strength Level

Calculate Your Muscle Snatch Strength

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Muscle Snatch Weight Standards

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

LevelWeight
Beginner52 lbs
Novice93 lbs
Intermediate149 lbs
Advanced218 lbs
Elite296 lbs

Muscle Snatch Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.25
Novice0.50
Intermediate0.75
Advanced1.25
Elite1.50
LevelBodyweight Ratio
Beginner0.25
Novice0.40
Intermediate0.60
Advanced0.80
Elite1.05

Muscle Snatch Standards by Bodyweight

Find the Muscle Snatch strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs24 lbs51 lbs91 lbs142 lbs202 lbs
120 lbs29 lbs58 lbs100 lbs153 lbs215 lbs
130 lbs33 lbs65 lbs109 lbs164 lbs228 lbs
140 lbs38 lbs71 lbs117 lbs174 lbs240 lbs
150 lbs43 lbs77 lbs125 lbs184 lbs251 lbs
160 lbs47 lbs83 lbs133 lbs194 lbs262 lbs
170 lbs52 lbs89 lbs140 lbs203 lbs273 lbs
180 lbs56 lbs95 lbs148 lbs211 lbs283 lbs
190 lbs60 lbs101 lbs155 lbs220 lbs293 lbs
200 lbs65 lbs107 lbs161 lbs228 lbs302 lbs
210 lbs69 lbs112 lbs168 lbs236 lbs311 lbs
220 lbs73 lbs117 lbs175 lbs244 lbs320 lbs
230 lbs77 lbs122 lbs181 lbs251 lbs329 lbs
240 lbs81 lbs127 lbs187 lbs258 lbs337 lbs
250 lbs85 lbs132 lbs193 lbs265 lbs345 lbs
260 lbs89 lbs137 lbs199 lbs272 lbs353 lbs
270 lbs93 lbs142 lbs205 lbs279 lbs360 lbs
280 lbs97 lbs147 lbs210 lbs285 lbs368 lbs
290 lbs100 lbs151 lbs216 lbs292 lbs375 lbs
300 lbs104 lbs156 lbs221 lbs298 lbs382 lbs
310 lbs108 lbs160 lbs226 lbs304 lbs389 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs25 lbs41 lbs63 lbs89 lbs119 lbs
100 lbs28 lbs45 lbs67 lbs95 lbs125 lbs
110 lbs30 lbs48 lbs72 lbs100 lbs131 lbs
120 lbs33 lbs52 lbs76 lbs104 lbs136 lbs
130 lbs35 lbs55 lbs79 lbs109 lbs141 lbs
140 lbs38 lbs58 lbs83 lbs113 lbs146 lbs
150 lbs40 lbs60 lbs86 lbs117 lbs150 lbs
160 lbs42 lbs63 lbs89 lbs120 lbs154 lbs
170 lbs44 lbs66 lbs93 lbs124 lbs158 lbs
180 lbs46 lbs68 lbs96 lbs127 lbs162 lbs
190 lbs48 lbs71 lbs98 lbs131 lbs166 lbs
200 lbs50 lbs73 lbs101 lbs134 lbs170 lbs
210 lbs52 lbs75 lbs104 lbs137 lbs173 lbs
220 lbs54 lbs77 lbs106 lbs140 lbs176 lbs
230 lbs56 lbs79 lbs109 lbs143 lbs179 lbs
240 lbs57 lbs81 lbs111 lbs145 lbs182 lbs
250 lbs59 lbs83 lbs113 lbs148 lbs185 lbs
260 lbs61 lbs85 lbs116 lbs151 lbs188 lbs

Muscle Snatch Standards by Age

Discover how Muscle Snatch strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1545 lbs79 lbs127 lbs186 lbs252 lbs
2051 lbs91 lbs145 lbs212 lbs288 lbs
2552 lbs93 lbs149 lbs218 lbs296 lbs
3052 lbs93 lbs149 lbs218 lbs296 lbs
3552 lbs93 lbs149 lbs218 lbs296 lbs
4052 lbs93 lbs149 lbs218 lbs296 lbs
4550 lbs88 lbs141 lbs207 lbs281 lbs
5047 lbs83 lbs133 lbs194 lbs264 lbs
5543 lbs77 lbs123 lbs180 lbs244 lbs
6039 lbs70 lbs112 lbs164 lbs223 lbs
6536 lbs64 lbs101 lbs148 lbs201 lbs
7032 lbs57 lbs91 lbs133 lbs181 lbs
7529 lbs51 lbs82 lbs119 lbs162 lbs
8026 lbs46 lbs73 lbs107 lbs145 lbs
8523 lbs41 lbs66 lbs96 lbs130 lbs
9021 lbs37 lbs59 lbs86 lbs117 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1532 lbs49 lbs72 lbs99 lbs128 lbs
2036 lbs56 lbs82 lbs113 lbs147 lbs
2537 lbs58 lbs84 lbs116 lbs150 lbs
3037 lbs58 lbs84 lbs116 lbs150 lbs
3537 lbs58 lbs84 lbs116 lbs150 lbs
4037 lbs58 lbs84 lbs116 lbs150 lbs
4535 lbs55 lbs80 lbs110 lbs143 lbs
5033 lbs52 lbs75 lbs103 lbs134 lbs
5531 lbs48 lbs70 lbs96 lbs124 lbs
6028 lbs44 lbs64 lbs87 lbs113 lbs
6526 lbs40 lbs58 lbs79 lbs102 lbs
7023 lbs36 lbs52 lbs71 lbs92 lbs
7521 lbs32 lbs46 lbs64 lbs82 lbs
8019 lbs29 lbs42 lbs57 lbs74 lbs
8517 lbs26 lbs37 lbs51 lbs66 lbs
9015 lbs23 lbs34 lbs46 lbs60 lbs

Muscle Snatch Overview

The Muscle Snatch is a powerful, full-body exercise that improves explosive strength, coordination, and muscle activation, particularly in the shoulders, back, and legs.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Muscle Snatch

  1. Start with a shoulder-width stance, knees slightly bent, and a barbell on the floor in front of you.
  2. Grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Engage your core, keep your chest up, and lift the bar from the floor using your legs and hips.
  4. As the barbell passes your knees, explosively extend your hips and shrug your shoulders to propel the bar upward.
  5. Pull the barbell overhead while rotating your wrists and elbows under the bar, fully extending your arms at the top.
  6. Catch the barbell overhead with your arms fully extended, maintaining a stable and balanced stance.
  7. Lower the barbell back to the starting position in a controlled manner, ready for the next repetition.
  8. Remember to breathe in before initiating the lift and exhale as you extend the bar overhead.

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

Pro Tips for Muscle Snatch

  • Keep the barbell close to your body throughout the lift to maintain control and efficiency.
  • Focus on a smooth, explosive movement during the pull phase to maximize power.
  • Avoid using excessive weight until you can perform the exercise with proper form.
  • Warm up thoroughly before attempting the muscle snatch to prevent injury.

Compare Other Exercises

Exercise Comparison

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