Barbell Power Snatch vs Overhead Squat Strength Standards
Compare your barbell power snatch and overhead squat against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: external load and 1–12 strict reps. Pounds or kilograms. For the first exercise, pull from the floor and receive the bar overhead above full squat depth with control, then stand fully if needed. For the second exercise, follow the individual Overhead Squat calculator’s exercise-specific setup, load convention, range of motion, and finish rules. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Power Snatch vs Overhead Squat Strength Standards
Use these tables to compare the estimated one-rep max required for the barbell power snatch and overhead squat to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Barbell Power Snatch / Overhead Squat, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Barbell Power Snatch vs Overhead Squat Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Barbell Power Snatch | 66 lb29.9 kg | 91 lb41.3 kg | 121 lb54.9 kg | 151 lb68.5 kg |
| Overhead Squat | 84 lb38.1 kg | 112 lb50.8 kg | 147 lb66.7 kg | 182 lb82.6 kg | |
| 130 lb59 kg | Barbell Power Snatch | 70 lb31.8 kg | 96 lb43.5 kg | 127 lb57.6 kg | 159 lb72.1 kg |
| Overhead Squat | 89 lb40.4 kg | 118 lb53.5 kg | 155 lb70.3 kg | 192 lb87.1 kg | |
| 140 lb63.5 kg | Barbell Power Snatch | 73 lb33.1 kg | 101 lb45.8 kg | 134 lb60.8 kg | 167 lb75.7 kg |
| Overhead Squat | 93 lb42.2 kg | 124 lb56.2 kg | 163 lb73.9 kg | 202 lb91.6 kg | |
| 150 lb68 kg | Barbell Power Snatch | 77 lb34.9 kg | 106 lb48.1 kg | 140 lb63.5 kg | 175 lb79.4 kg |
| Overhead Squat | 97 lb44 kg | 130 lb59 kg | 171 lb77.6 kg | 211 lb95.7 kg | |
| 160 lb72.6 kg | Barbell Power Snatch | 80 lb36.3 kg | 111 lb50.3 kg | 146 lb66.2 kg | 183 lb83 kg |
| Overhead Squat | 102 lb46.3 kg | 136 lb61.7 kg | 178 lb80.7 kg | 220 lb99.8 kg | |
| 170 lb77.1 kg | Barbell Power Snatch | 84 lb38.1 kg | 115 lb52.2 kg | 152 lb68.9 kg | 190 lb86.2 kg |
| Overhead Squat | 106 lb48.1 kg | 141 lb64 kg | 186 lb84.4 kg | 229 lb103.9 kg | |
| 180 lb81.6 kg | Barbell Power Snatch | 87 lb39.5 kg | 120 lb54.4 kg | 158 lb71.7 kg | 198 lb89.8 kg |
| Overhead Squat | 110 lb49.9 kg | 147 lb66.7 kg | 193 lb87.5 kg | 238 lb108 kg | |
| 190 lb86.2 kg | Barbell Power Snatch | 90 lb40.8 kg | 124 lb56.2 kg | 164 lb74.4 kg | 205 lb93 kg |
| Overhead Squat | 114 lb51.7 kg | 152 lb68.9 kg | 200 lb90.7 kg | 247 lb112 kg | |
| 200 lb90.7 kg | Barbell Power Snatch | 93 lb42.2 kg | 128 lb58.1 kg | 170 lb77.1 kg | 212 lb96.2 kg |
| Overhead Squat | 118 lb53.5 kg | 157 lb71.2 kg | 207 lb93.9 kg | 256 lb116.1 kg | |
| 210 lb95.3 kg | Barbell Power Snatch | 96 lb43.5 kg | 133 lb60.3 kg | 175 lb79.4 kg | 219 lb99.3 kg |
| Overhead Squat | 122 lb55.3 kg | 162 lb73.5 kg | 214 lb97.1 kg | 264 lb119.7 kg | |
| 220 lb99.8 kg | Barbell Power Snatch | 99 lb44.9 kg | 137 lb62.1 kg | 181 lb82.1 kg | 226 lb102.5 kg |
| Overhead Squat | 126 lb57.2 kg | 168 lb76.2 kg | 221 lb100.2 kg | 272 lb123.4 kg | |
| 230 lb104.3 kg | Barbell Power Snatch | 102 lb46.3 kg | 141 lb64 kg | 186 lb84.4 kg | 233 lb105.7 kg |
| Overhead Squat | 129 lb58.5 kg | 173 lb78.5 kg | 227 lb103 kg | 281 lb127.5 kg | |
| 240 lb108.9 kg | Barbell Power Snatch | 105 lb47.6 kg | 145 lb65.8 kg | 192 lb87.1 kg | 240 lb108.9 kg |
| Overhead Squat | 133 lb60.3 kg | 178 lb80.7 kg | 234 lb106.1 kg | 289 lb131.1 kg | |
| 250 lb113.4 kg | Barbell Power Snatch | 108 lb49 kg | 149 lb67.6 kg | 197 lb89.4 kg | 246 lb111.6 kg |
| Overhead Squat | 137 lb62.1 kg | 183 lb83 kg | 240 lb108.9 kg | 297 lb134.7 kg | |
| 260 lb117.9 kg | Barbell Power Snatch | 111 lb50.3 kg | 153 lb69.4 kg | 202 lb91.6 kg | 253 lb114.8 kg |
| Overhead Squat | 141 lb64 kg | 187 lb84.8 kg | 247 lb112 kg | 304 lb137.9 kg | |
| 270 lb122.5 kg | Barbell Power Snatch | 114 lb51.7 kg | 157 lb71.2 kg | 207 lb93.9 kg | 259 lb117.5 kg |
| Overhead Squat | 144 lb65.3 kg | 192 lb87.1 kg | 253 lb114.8 kg | 312 lb141.5 kg | |
| 280 lb127 kg | Barbell Power Snatch | 117 lb53.1 kg | 161 lb73 kg | 212 lb96.2 kg | 265 lb120.2 kg |
| Overhead Squat | 148 lb67.1 kg | 197 lb89.4 kg | 259 lb117.5 kg | 320 lb145.1 kg | |
| 290 lb131.5 kg | Barbell Power Snatch | 119 lb54 kg | 164 lb74.4 kg | 217 lb98.4 kg | 272 lb123.4 kg |
| Overhead Squat | 151 lb68.5 kg | 201 lb91.2 kg | 265 lb120.2 kg | 327 lb148.3 kg | |
| 300 lb136.1 kg | Barbell Power Snatch | 122 lb55.3 kg | 168 lb76.2 kg | 222 lb100.7 kg | 278 lb126.1 kg |
| Overhead Squat | 155 lb70.3 kg | 206 lb93.4 kg | 271 lb122.9 kg | 335 lb152 kg |
Women’s Barbell Power Snatch vs Overhead Squat Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Barbell Power Snatch | 38 lb17.2 kg | 56 lb25.4 kg | 79 lb35.8 kg | 98 lb44.5 kg |
| Overhead Squat | 52 lb23.6 kg | 75 lb34 kg | 103 lb46.7 kg | 126 lb57.2 kg | |
| 110 lb49.9 kg | Barbell Power Snatch | 41 lb18.6 kg | 60 lb27.2 kg | 84 lb38.1 kg | 105 lb47.6 kg |
| Overhead Squat | 55 lb24.9 kg | 80 lb36.3 kg | 110 lb49.9 kg | 134 lb60.8 kg | |
| 120 lb54.4 kg | Barbell Power Snatch | 43 lb19.5 kg | 64 lb29 kg | 89 lb40.4 kg | 111 lb50.3 kg |
| Overhead Squat | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg | 142 lb64.4 kg | |
| 130 lb59 kg | Barbell Power Snatch | 45 lb20.4 kg | 67 lb30.4 kg | 94 lb42.6 kg | 117 lb53.1 kg |
| Overhead Squat | 62 lb28.1 kg | 89 lb40.4 kg | 123 lb55.8 kg | 150 lb68 kg | |
| 140 lb63.5 kg | Barbell Power Snatch | 48 lb21.8 kg | 71 lb32.2 kg | 98 lb44.5 kg | 123 lb55.8 kg |
| Overhead Squat | 65 lb29.5 kg | 94 lb42.6 kg | 129 lb58.5 kg | 158 lb71.7 kg | |
| 150 lb68 kg | Barbell Power Snatch | 50 lb22.7 kg | 74 lb33.6 kg | 103 lb46.7 kg | 129 lb58.5 kg |
| Overhead Squat | 68 lb30.8 kg | 98 lb44.5 kg | 135 lb61.2 kg | 165 lb74.8 kg | |
| 160 lb72.6 kg | Barbell Power Snatch | 52 lb23.6 kg | 77 lb34.9 kg | 108 lb49 kg | 135 lb61.2 kg |
| Overhead Squat | 71 lb32.2 kg | 102 lb46.3 kg | 141 lb64 kg | 172 lb78 kg | |
| 170 lb77.1 kg | Barbell Power Snatch | 54 lb24.5 kg | 80 lb36.3 kg | 112 lb50.8 kg | 140 lb63.5 kg |
| Overhead Squat | 74 lb33.6 kg | 107 lb48.5 kg | 147 lb66.7 kg | 179 lb81.2 kg | |
| 180 lb81.6 kg | Barbell Power Snatch | 56 lb25.4 kg | 84 lb38.1 kg | 116 lb52.6 kg | 146 lb66.2 kg |
| Overhead Squat | 77 lb34.9 kg | 111 lb50.3 kg | 152 lb68.9 kg | 186 lb84.4 kg | |
| 190 lb86.2 kg | Barbell Power Snatch | 59 lb26.8 kg | 87 lb39.5 kg | 121 lb54.9 kg | 151 lb68.5 kg |
| Overhead Squat | 80 lb36.3 kg | 115 lb52.2 kg | 158 lb71.7 kg | 193 lb87.5 kg | |
| 200 lb90.7 kg | Barbell Power Snatch | 61 lb27.7 kg | 90 lb40.8 kg | 125 lb56.7 kg | 156 lb70.8 kg |
| Overhead Squat | 82 lb37.2 kg | 119 lb54 kg | 164 lb74.4 kg | 200 lb90.7 kg | |
| 210 lb95.3 kg | Barbell Power Snatch | 63 lb28.6 kg | 93 lb42.2 kg | 129 lb58.5 kg | 161 lb73 kg |
| Overhead Squat | 85 lb38.6 kg | 123 lb55.8 kg | 169 lb76.7 kg | 206 lb93.4 kg | |
| 220 lb99.8 kg | Barbell Power Snatch | 65 lb29.5 kg | 96 lb43.5 kg | 133 lb60.3 kg | 167 lb75.7 kg |
| Overhead Squat | 88 lb39.9 kg | 127 lb57.6 kg | 174 lb78.9 kg | 213 lb96.6 kg | |
| 230 lb104.3 kg | Barbell Power Snatch | 66 lb29.9 kg | 98 lb44.5 kg | 137 lb62.1 kg | 172 lb78 kg |
| Overhead Squat | 90 lb40.8 kg | 130 lb59 kg | 180 lb81.6 kg | 219 lb99.3 kg | |
| 240 lb108.9 kg | Barbell Power Snatch | 68 lb30.8 kg | 101 lb45.8 kg | 141 lb64 kg | 176 lb79.8 kg |
| Overhead Squat | 93 lb42.2 kg | 134 lb60.8 kg | 185 lb83.9 kg | 226 lb102.5 kg |
How Your Barbell Power Snatch vs Overhead Squat Result Is Calculated
Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.
1. Estimate a one-rep max from each set
When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Barbell Power Snatch vs Overhead Squat comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the barbell power snatch strength level
For barbell power snatch, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
3. Find the overhead squat strength level
The overhead squat rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the barbell power snatch | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the overhead squat | Adjust overhead squat targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
How Men’s Barbell Power Snatch and Overhead Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
Across 120–300 lb bodyweight, the Elite gap changes from 14.1 to 25.9 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Overhead Squat standard minus the Barbell Power Snatch standard: zero means equal, above zero means the Overhead Squat standard is higher, and below zero means the Barbell Power Snatch standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Power Snatch and Overhead Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Overhead Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 12.7 kg at 100 lb and 22.7 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Overhead Squat standard minus the Barbell Power Snatch standard: zero means equal, above zero means the Overhead Squat standard is higher, and below zero means the Barbell Power Snatch standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Power Snatch and Overhead Squat Exercises Used by This Calculator
Valid results depend on using the specified barbell power snatch and overhead squat technique and load convention. Use strict, repeatable Barbell Power Snatch and Overhead Squat tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use the Barbell Power Snatch setup and load convention
The entered weight for strict Barbell Power Snatch. Valid Barbell Power Snatch reps. Pull from the floor and receive the bar overhead above full squat depth with control, then stand fully if needed. A valid finish requires overhead lockout, balance, and full standing control. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use a strict, repeatable Overhead Squat
Follow the individual Overhead Squat calculator’s exercise-specific setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Barbell Power Snatch result and one recent Overhead Squat result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Power Snatch — View the individual Barbell Power Snatch standards and next strength-level target.
- Overhead Squat — View the individual Overhead Squat standards and next strength-level target.
- Barbell Snatch — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Hang Power Snatch — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Snatch Balance — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Power Clean — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.