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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.

Good target 182 lb Intermediate at 180 lb
Next tier 234 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 Pull

A solid (Intermediate) Snatch Pull for a 180 lb male is about 182 lb (1.01x bodyweight). Use the calculator below to convert your own Snatch Pull into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 234 lb (1.3x bodyweight).

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

Snatch Pull demonstration
Estimated Standards

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

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

How Strong Is Your Snatch Pull?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 182 lbs (1.01x bodyweight) on the Snatch Pull 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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Reader Data Is Still Building

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

182 lb Typical 1RM (Intermediate)
1.01x 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 Pull?

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 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

Is Your Snatch Pull Good?

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

Men (180 lb): a good (Intermediate) Snatch Pull is about 182 lb (1.01x bodyweight). Advanced lifters hit 234 lb (1.3x), and Elite is 291 lb (1.62x).

Women (140 lb): a good (Intermediate) Snatch Pull is about 103 lb (0.74x bodyweight). Advanced lifters hit 133 lb (0.95x), and Elite is 166 lb (1.19x).

How Much Should You Be Able to Snatch Pull?

Men: a 180 lb male should lift about 182 lb at an Intermediate level (a beginner target is around 98 lb).

Women: a 140 lb female should lift about 103 lb at an Intermediate level (a beginner target is around 55 lb).

By bodyweight (men): A 150 lb lifter lifts about 154 lb, and a 220 lb lifter lifts about 214 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 178 lb, while by age 50 the Intermediate standard is about 158 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 Pull Strength?

How Snatch Pull 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 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

What Do Snatch Pull Strength Standards Mean?

Beginner

Stronger than 5% of lifters. 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

Stronger than 20% of lifters. 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

Stronger than 50% of lifters. 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

Stronger than 80% of lifters. 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

Stronger than 95% of lifters. 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

  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.

Read the complete Snatch Pull guide on FitnessVolt →

Tips for Snatch Pull

  • 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.

Where Do These Snatch Pull 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 Pull Good for Your Weight?

Use this page to compare your Snatch Pull 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 Pull 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 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.
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.

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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.