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Snatch strength standards

What is a good Snatch?

For a 180 lb male, an Intermediate Snatch is about 169 lb (0.94x bodyweight). Advanced starts around 226 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Snatch 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 43 72 110 156 208
120 49 80 120 168 221
130 55 87 129 178 233
140 61 95 138 189 245
150 67 102 146 199 256
160 72 108 154 208 267
170 78 115 162 217 277
180 83 121 169 226 287
190 88 127 177 234 296
200 93 133 184 242 305
210 98 139 191 250 314
220 102 145 197 258 323
230 107 150 204 265 331
240 112 156 210 272 339
250 116 161 216 279 347
260 120 166 222 286 354
270 125 171 228 292 361
280 129 176 233 299 369
290 133 181 239 305 375
300 137 186 244 311 382
310 141 190 250 317 389

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

Snatch Standards by Age

How the Snatch 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 65 99 143 194 250
20 75 114 163 222 286
25 77 117 168 227 293
30 77 117 168 227 293
35 77 117 168 227 293
40 77 117 168 227 293
45 73 111 159 216 278
50 68 104 149 203 261
55 63 96 138 187 241
60 58 88 126 171 220
65 52 79 114 154 199
70 47 71 102 139 179
75 42 64 91 124 160
80 37 57 82 111 143
85 34 51 73 99 128
90 30 46 66 90 115

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

Check Your Snatch 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 169 lbs (0.94x bodyweight) on the Snatch 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 Strength Levels Mean

Beginner

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

Intermediate

Your Snatch 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 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 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

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

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

How to Perform Snatch

Snatch demonstration
Primary Muscles Shoulders (Deltoids), Core, Legs, Back, Arms
Equipment Barbell
Difficulty Advanced
Type Compound
  1. Stand with feet hip-width apart, barbell on the ground over the middle of your feet.
  2. Grip the barbell with a wide, overhand grip, arms just outside of knees.
  3. Lower hips with chest up and back straight, looking forward.
  4. Begin the lift by driving through your heels, extending your knees and hips.
  5. As the bar passes your knees, explosively extend your hips and pull the bar upwards with your arms.
  6. Shrug your shoulders and drop under the bar, extending arms overhead.
  7. Catch the bar in a full squat position, stabilize, then stand up to finish the lift.

Tips

  • Maintain a straight back throughout the lift to avoid injury.
  • Focus on an explosive hip extension to generate power.
  • Keep the barbell close to your body during the pull.
  • Practice the movement with lighter weights to perfect form before increasing load.
  • Engage your core to stabilize the lift, especially during the overhead catch.

Read the complete Snatch guide on FitnessVolt →

Where Do These Snatch Standards Come From?

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