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Snatch Deadlift strength standards

What is a good Snatch Deadlift?

For a 180 lb male, an Intermediate Snatch Deadlift is about 311 lb (1.73x bodyweight). Advanced starts around 398 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Snatch Deadlift 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 75 117 173 238 311
120 89 135 194 264 340
130 103 153 215 288 367
140 118 170 235 311 394
150 132 187 255 334 419
160 146 203 274 356 444
170 159 220 293 377 467
180 173 235 311 398 490
190 186 251 329 418 512
200 199 266 346 437 534
210 212 281 363 456 555
220 224 295 379 474 575
230 237 309 395 492 594
240 249 323 411 510 614
250 261 337 426 527 632
260 273 350 441 543 650
270 284 363 456 559 668
280 295 376 470 575 685
290 307 388 484 591 702
300 318 401 498 606 719
310 328 413 512 621 735

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

Snatch Deadlift Standards by Age

How the Snatch Deadlift 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
15 135 195 270 357 452
20 155 224 309 409 517
25 159 230 317 420 530
30 159 230 317 420 530
35 159 230 317 420 530
40 159 230 317 420 530
45 151 218 301 398 503
50 142 204 283 374 472
55 131 189 261 346 437
60 119 173 239 315 399
65 108 156 216 285 360
70 97 140 193 256 323
75 87 125 173 229 289
80 77 112 155 204 258
85 69 100 139 183 232
90 63 90 125 165 209

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

Check Your Snatch Deadlift 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 311 lbs (1.73x bodyweight) on the Snatch Deadlift 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

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What the Snatch Deadlift Strength Levels Mean

Beginner

You are developing the hip-hinge pattern for the Snatch Deadlift, learning to load your hamstrings and glutes while keeping a neutral spine under tension.

Novice

You can perform the Snatch Deadlift with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.

Intermediate

Your Snatch Deadlift leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.

Advanced

You have optimized your Snatch Deadlift setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.

Elite

Your Snatch Deadlift is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.

How to Progress Your Snatch Deadlift

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

Beginner → Novice Building Your Foundation
  • Train the Snatch Deadlift 1-2x per week, drilling the hip-hinge pattern with moderate loads.
  • Focus on keeping a neutral spine throughout the entire range of motion.
  • Use linear progression: add 5-10 lbs per session while form remains solid.
  • Build grip endurance with holds at the top of each set.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a hinge variation (deficit, pause, or tempo) to address weak positions.
  • Program the Snatch Deadlift with RPE 7-8 working sets and occasional heavier singles.
  • Strengthen your grip separately if it becomes a limiting factor.
  • Begin tracking volume load to manage posterior chain fatigue.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
  • Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
  • Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
  • Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run peaking cycles with precise RPE targets for each session.
  • Optimize your setup: stance, grip, hip height, and bracing sequence.
  • Manage recovery carefully - heavy hinge work has high systemic fatigue.
  • Test your Snatch Deadlift in competition or mock-meet conditions.
View RPE-to-percentage chart →

How to Perform Snatch Deadlift

Snatch Deadlift demonstration
Equipment Barbell, Weight Plates
Difficulty Advanced
Type Compound
  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.

Tips

  • 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.

Read the complete Snatch Deadlift guide on FitnessVolt →

Where Do These Snatch Deadlift Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Snatch Deadlift table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Snatch Deadlift 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" Snatch Deadlift 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 Snatch Deadlift 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 Snatch Deadlift 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.

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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.