Skip to content
Snatch Pull strength standards

What is a good Snatch Pull?

For a 180 lb male, an Intermediate Snatch Pull is about 182 lb (1.01x bodyweight). Advanced starts around 234 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Check My Level Estimate Your 1RM Methodology

Snatch Pull 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 50 77 113 156 202
120 57 87 124 168 217
130 64 95 135 181 231
140 71 104 145 192 244
150 78 112 154 203 256
160 85 120 164 214 268
170 91 128 173 224 280
180 98 135 182 234 291
190 104 143 190 244 302
200 110 150 198 253 312
210 116 157 206 262 322
220 122 164 214 271 332
230 128 170 222 280 341
240 133 177 229 288 350
250 139 183 236 296 359
260 144 189 243 304 368
270 149 195 250 311 376
280 154 201 257 319 384
290 160 207 263 326 392
300 164 213 269 333 400
310 169 218 276 340 408

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

Snatch Pull Standards by Age

How the Snatch Pull 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 75 109 152 201 255
20 85 125 173 230 292
25 88 128 178 236 300
30 88 128 178 236 300
35 88 128 178 236 300
40 88 128 178 236 300
45 83 121 169 224 284
50 78 114 158 210 267
55 72 105 147 195 247
60 66 96 134 178 225
65 60 87 121 160 204
70 53 78 108 144 183
75 48 70 97 129 163
80 43 62 87 115 146
85 38 56 78 103 131
90 35 50 70 93 118

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

Check Your Snatch Pull 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 182 lbs (1.01x bodyweight) on the Snatch Pull 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 Snatch Pull Strength Levels Mean

Beginner

You are learning the bar path and loading on the Snatch Pull, 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 Snatch Pull. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Your Snatch Pull 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 Snatch Pull 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 Snatch Pull 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 Snatch Pull

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

Beginner → Novice Building Your Foundation
  • Train the Snatch Pull 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 Snatch Pull.
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 Snatch Pull under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform Snatch Pull

Snatch Pull demonstration
Equipment Barbell
Difficulty Advanced
Type Compound
  1. Start with your feet shoulder-width apart and the barbell on the floor close to your shins.
  2. Bend at your hips and knees to grip the barbell with a wide, overhand grip.
  3. Keep your back straight and chest up, engaging your core.
  4. Begin the lift by driving through your heels, extending your hips and knees simultaneously.
  5. As the bar passes your knees, explosively shrug your shoulders and pull the barbell upwards while keeping it close to your body.
  6. Rise onto your toes at the peak of the pull, ensuring your elbows are high and pointing out.
  7. Lower the barbell back to the starting position in a controlled manner.
  8. Repeat for the desired number of repetitions.

Tips

  • Focus on maintaining a straight back throughout the lift to prevent injury.
  • Use a hook grip to secure the barbell more effectively.
  • Ensure the bar stays close to your body to maximize efficiency.
  • Practice the movement with lighter weights before progressing to heavier loads.

Read the complete Snatch Pull guide on FitnessVolt →

Where Do These Snatch Pull Standards Come From?

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