Skip to content
Power Snatch strength standards

What is a good Power Snatch?

For a 180 lb male, an Intermediate Power Snatch is about 161 lb (0.89x bodyweight). Advanced starts around 215 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Check My Level Estimate Your 1RM Methodology

Power Snatch Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 38 64 100 143 192
120 44 72 110 155 206
130 50 80 119 166 218
140 56 87 128 177 231
150 61 95 137 187 242
160 67 102 145 197 253
170 73 108 153 206 264
180 78 115 161 215 274
190 83 121 169 224 284
200 89 128 176 233 294
210 94 134 183 241 303
220 99 140 190 249 312
230 104 146 197 257 321
240 108 151 204 264 329
250 113 157 210 272 337
260 118 162 217 279 345
270 122 168 223 286 353
280 127 173 229 292 361
290 131 178 235 299 368
300 135 183 240 306 375
310 140 188 246 312 382

The Power Snatch standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Power Snatch Standards by Age

How the Power Snatch standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 61 94 136 185 240
20 70 107 155 212 275
25 72 110 159 218 282
30 72 110 159 218 282
35 72 110 159 218 282
40 72 110 159 218 282
45 68 104 151 207 267
50 64 98 142 194 251
55 59 91 131 179 232
60 54 83 120 164 212
65 49 75 108 148 191
70 44 67 97 133 172
75 39 60 87 119 154
80 35 54 78 106 137
85 31 48 70 95 123
90 28 43 63 86 111

The Power Snatch standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Power Snatch Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 161 lbs (0.89x bodyweight) on the Power Snatch is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Power Snatch Strength Levels Mean

Beginner

You are learning the bar path and loading on the Power Snatch, building the shoulder stability and pressing coordination needed to handle heavier loads safely.

Novice

You can press with a consistent path and controlled tempo on the Power Snatch. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Your Power Snatch technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.

Advanced

You have optimized your Power Snatch setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.

Elite

Your Power Snatch is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.

How to Progress Your Power Snatch

Tier-specific training recommendations to move your Power Snatch to the next level.

Beginner → Novice Building Your Foundation
  • Train the Power Snatch 2-3x per week to build pressing strength and shoulder stability.
  • Use linear progression: add 2.5-5 lbs per session.
  • Practice controlled eccentrics (3-second lowering) to build tendon strength.
  • Keep working sets at RPE 6-7 to accumulate quality volume.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a pressing variation (close-grip, incline, or paused) for weak-point development.
  • Increase frequency to 2-3 sessions per week with varied rep ranges.
  • Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
  • Build tricep and shoulder accessory volume to support the Power Snatch.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with planned volume and intensity progression.
  • Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
  • Target your sticking point with specific accessory work (board press, pin press, bands).
  • Manage total weekly pressing volume (12-20 sets) across all push movements.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Peak with structured 8-12 week cycles targeting a competition or max attempt.
  • Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
  • Use the RPE chart for precise percentage work during peaking phases.
  • Test your Power Snatch under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform Power Snatch

Power Snatch demonstration
Equipment Barbell, Weight Plates
Difficulty Advanced
Type Compound
  1. Stand with feet shoulder-width apart, barbell over mid-foot, and hands in a wide grip.
  2. Bend at hips and knees, keeping chest up and back straight, to grip the barbell.
  3. Initiate lift by extending hips and knees explosively, pulling the bar upward.
  4. As bar passes knees, shrug shoulders and pull barbell close to the body.
  5. Transition into a rapid drop under the bar, catching it overhead with arms extended.
  6. Stand up fully with barbell overhead, maintaining a stable and controlled position.
  7. Lower the barbell back to the ground in a controlled manner.

Tips

  • Focus on maintaining a straight back throughout the lift to avoid injury.
  • Ensure a powerful hip extension to generate the necessary momentum.
  • Practice proper foot placement and bar trajectory for efficient movement.
  • Start with lighter weights to master technique before progressing to heavier loads.
  • Engage core throughout the lift for stability and control.

Read the complete Power Snatch guide on FitnessVolt →

Where Do These Power Snatch Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Power Snatch table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Power Snatch itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Power Snatch depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Power Snatch after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Power Snatch table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.