Snatch Deadlift Strength Standards for Men and Women

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

Calculate Your Snatch Deadlift Strength Level

Calculate Your Snatch Deadlift Strength

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Snatch Deadlift Weight Standards

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

LevelWeight
Beginner161 lbs
Novice232 lbs
Intermediate319 lbs
Advanced422 lbs
Elite532 lbs

Snatch Deadlift Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.75
Novice1.25
Intermediate1.75
Advanced2.25
Elite3.00
LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.00
Advanced1.25
Elite1.75

Snatch Deadlift Standards by Bodyweight

Find the Snatch Deadlift strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs77 lbs119 lbs175 lbs240 lbs313 lbs
120 lbs91 lbs137 lbs196 lbs266 lbs342 lbs
130 lbs105 lbs155 lbs217 lbs290 lbs369 lbs
140 lbs120 lbs172 lbs237 lbs313 lbs396 lbs
150 lbs134 lbs189 lbs257 lbs336 lbs421 lbs
160 lbs148 lbs205 lbs276 lbs358 lbs446 lbs
170 lbs161 lbs222 lbs295 lbs379 lbs469 lbs
180 lbs175 lbs237 lbs313 lbs400 lbs492 lbs
190 lbs188 lbs253 lbs331 lbs420 lbs514 lbs
200 lbs201 lbs268 lbs348 lbs439 lbs536 lbs
210 lbs214 lbs283 lbs365 lbs458 lbs557 lbs
220 lbs226 lbs297 lbs381 lbs476 lbs577 lbs
230 lbs239 lbs311 lbs397 lbs494 lbs596 lbs
240 lbs251 lbs325 lbs413 lbs512 lbs616 lbs
250 lbs263 lbs339 lbs428 lbs529 lbs634 lbs
260 lbs275 lbs352 lbs443 lbs545 lbs652 lbs
270 lbs286 lbs365 lbs458 lbs561 lbs670 lbs
280 lbs297 lbs378 lbs472 lbs577 lbs687 lbs
290 lbs309 lbs390 lbs486 lbs593 lbs704 lbs
300 lbs320 lbs403 lbs500 lbs608 lbs721 lbs
310 lbs330 lbs415 lbs514 lbs623 lbs737 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs45 lbs71 lbs106 lbs149 lbs196 lbs
100 lbs49 lbs77 lbs114 lbs157 lbs206 lbs
110 lbs54 lbs83 lbs121 lbs165 lbs215 lbs
120 lbs58 lbs88 lbs127 lbs173 lbs223 lbs
130 lbs62 lbs93 lbs133 lbs180 lbs231 lbs
140 lbs66 lbs98 lbs139 lbs187 lbs239 lbs
150 lbs70 lbs103 lbs144 lbs193 lbs246 lbs
160 lbs73 lbs107 lbs149 lbs199 lbs253 lbs
170 lbs77 lbs111 lbs154 lbs205 lbs259 lbs
180 lbs80 lbs115 lbs159 lbs210 lbs265 lbs
190 lbs83 lbs119 lbs164 lbs215 lbs271 lbs
200 lbs86 lbs123 lbs168 lbs220 lbs277 lbs
210 lbs89 lbs126 lbs172 lbs225 lbs282 lbs
220 lbs92 lbs130 lbs176 lbs230 lbs287 lbs
230 lbs95 lbs133 lbs180 lbs234 lbs292 lbs
240 lbs98 lbs137 lbs184 lbs239 lbs297 lbs
250 lbs101 lbs140 lbs188 lbs243 lbs302 lbs
260 lbs103 lbs143 lbs191 lbs247 lbs307 lbs

Snatch Deadlift Standards by Age

Discover how Snatch Deadlift strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15137 lbs197 lbs272 lbs359 lbs454 lbs
20157 lbs226 lbs311 lbs411 lbs519 lbs
25161 lbs232 lbs319 lbs422 lbs532 lbs
30161 lbs232 lbs319 lbs422 lbs532 lbs
35161 lbs232 lbs319 lbs422 lbs532 lbs
40161 lbs232 lbs319 lbs422 lbs532 lbs
45153 lbs220 lbs303 lbs400 lbs505 lbs
50144 lbs206 lbs285 lbs376 lbs474 lbs
55133 lbs191 lbs263 lbs348 lbs439 lbs
60121 lbs175 lbs241 lbs317 lbs401 lbs
65110 lbs158 lbs218 lbs287 lbs362 lbs
7099 lbs142 lbs195 lbs258 lbs325 lbs
7589 lbs127 lbs175 lbs231 lbs291 lbs
8079 lbs114 lbs157 lbs206 lbs260 lbs
8571 lbs102 lbs141 lbs185 lbs234 lbs
9065 lbs92 lbs127 lbs167 lbs211 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1556 lbs84 lbs120 lbs163 lbs210 lbs
2064 lbs96 lbs137 lbs186 lbs240 lbs
2565 lbs98 lbs141 lbs191 lbs246 lbs
3065 lbs98 lbs141 lbs191 lbs246 lbs
3565 lbs98 lbs141 lbs191 lbs246 lbs
4065 lbs98 lbs141 lbs191 lbs246 lbs
4562 lbs94 lbs134 lbs182 lbs234 lbs
5058 lbs88 lbs126 lbs171 lbs220 lbs
5554 lbs81 lbs116 lbs158 lbs203 lbs
6049 lbs75 lbs106 lbs144 lbs186 lbs
6545 lbs68 lbs96 lbs131 lbs168 lbs
7040 lbs61 lbs87 lbs117 lbs151 lbs
7536 lbs55 lbs78 lbs105 lbs135 lbs
8033 lbs49 lbs70 lbs94 lbs121 lbs
8530 lbs44 lbs63 lbs85 lbs109 lbs
9027 lbs40 lbs57 lbs77 lbs98 lbs

Snatch Deadlift Overview

The Snatch Deadlift is a compound lift that enhances overall strength, power, and stability by targeting the lower body and posterior chain, mimicking the initial pull phase of the snatch.

Muscles Worked

Equipment Needed

Barbell, Weight Plates

How To Perform the Snatch Deadlift

  1. Stand with feet hip-width apart and a barbell in front of you, with a wide grip similar to a snatch grip.
  2. Bend at the hips and knees to lower yourself, keeping your back straight and chest up.
  3. Grip the barbell firmly with both hands, using a hook grip if possible.
  4. Initiate the lift by driving through your heels, extending your hips and knees simultaneously.
  5. Keep the bar close to your body as you lift, maintaining a straight back and engaged core.
  6. Continue lifting until you are standing fully upright with the barbell at hip level.
  7. Lower the barbell back to the ground by bending at the hips and knees, maintaining proper form throughout.
  8. Repeat for the desired number of repetitions.

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

Pro Tips for Snatch Deadlift

  • Keep your chest up and back straight to avoid rounding your back.
  • Engage your core throughout the movement for stability.
  • Use a hook grip for a stronger hold on the barbell.
  • Ensure the bar stays close to your body to maximize efficiency and power.
  • Start with lighter weights to master form before progressing to heavier loads.

Snatch Deadlift Variations and Alternatives

Variations

Alternatives

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Snatch Deadlift?

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