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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.

Good target 311 lb Intermediate at 180 lb
Next tier 398 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Snatch Deadlift

A solid (Intermediate) Snatch Deadlift for a 180 lb male is about 311 lb (1.73x bodyweight). Use the calculator below to convert your own Snatch Deadlift into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 398 lb (2.21x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Snatch Deadlift demonstration
Estimated Standards

How strong is your Snatch Deadlift? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Equipment Barbell, Weight Plates
Standards Coverage 21 bodyweights × 5 levels
Difficulty Advanced
Type Compound

How Strong Is Your Snatch Deadlift?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 311 lbs (1.73x bodyweight) on the Snatch Deadlift ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Snatch Deadlift entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

311 lb Typical 1RM (Intermediate)
1.73x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Snatch Deadlift?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Snatch Deadlift Good?

A quick read on what counts as a good Snatch Deadlift at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Snatch Deadlift is about 311 lb (1.73x bodyweight). Advanced lifters hit 398 lb (2.21x), and Elite is 490 lb (2.72x).

Women (140 lb): a good (Intermediate) Snatch Deadlift is about 137 lb (0.98x bodyweight). Advanced lifters hit 185 lb (1.32x), and Elite is 237 lb (1.69x).

How Much Should You Be Able to Snatch Deadlift?

Men: a 180 lb male should lift about 311 lb at an Intermediate level (a beginner target is around 173 lb).

Women: a 140 lb female should lift about 137 lb at an Intermediate level (a beginner target is around 64 lb).

By bodyweight (men): A 150 lb lifter lifts about 255 lb, and a 220 lb lifter lifts about 379 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 317 lb, while by age 50 the Intermediate standard is about 283 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Snatch Deadlift Strength?

How Snatch Deadlift standards change across different age groups. Values represent a 1RM in lbs.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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

What Do Snatch Deadlift Strength Standards Mean?

Beginner

Stronger than 5% of lifters. 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

Stronger than 20% of lifters. 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

Stronger than 50% of lifters. 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

Stronger than 80% of lifters. 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

Stronger than 95% of lifters. 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

  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.

Read the complete Snatch Deadlift guide on FitnessVolt →

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.

Where Do These Snatch Deadlift Standards Come From?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your Snatch Deadlift Good for Your Weight?

Use this page to compare your Snatch Deadlift against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can Snatch Deadlift 185 lbs for 5 reps, the calculator will estimate your max.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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.