Barbell Snatch vs Overhead Squat Strength Standards
Compare your barbell 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 your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use the entered weight for strict Barbell Snatch and a strict, repeatable overhead squat test using the canonical setup, range, and finish rules. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Snatch vs Overhead Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell snatch and overhead squat to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell snatch and overhead squat.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Barbell Snatch / Overhead Squat, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Barbell Snatch vs Overhead Squat Standards
How to read the table: The first number is Barbell Snatch; the second is Overhead Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 75 / 84 lb 34 / 38.1 kg | 101 / 112 lb 45.8 / 50.8 kg | 133 / 147 lb 60.3 / 66.7 kg | 167 / 182 lb 75.7 / 82.6 kg |
| 130 lb 59 kg | 79 / 89 lb 35.8 / 40.4 kg | 106 / 118 lb 48.1 / 53.5 kg | 141 / 155 lb 64 / 70.3 kg | 176 / 192 lb 79.8 / 87.1 kg |
| 140 lb 63.5 kg | 83 / 93 lb 37.6 / 42.2 kg | 112 / 124 lb 50.8 / 56.2 kg | 148 / 163 lb 67.1 / 73.9 kg | 185 / 202 lb 83.9 / 91.6 kg |
| 150 lb 68 kg | 87 / 97 lb 39.5 / 44 kg | 117 / 130 lb 53.1 / 59 kg | 155 / 171 lb 70.3 / 77.6 kg | 194 / 211 lb 88 / 95.7 kg |
| 160 lb 72.6 kg | 91 / 102 lb 41.3 / 46.3 kg | 122 / 136 lb 55.3 / 61.7 kg | 161 / 178 lb 73 / 80.7 kg | 202 / 220 lb 91.6 / 99.8 kg |
| 170 lb 77.1 kg | 95 / 106 lb 43.1 / 48.1 kg | 127 / 141 lb 57.6 / 64 kg | 168 / 186 lb 76.2 / 84.4 kg | 211 / 229 lb 95.7 / 103.9 kg |
| 180 lb 81.6 kg | 98 / 110 lb 44.5 / 49.9 kg | 132 / 147 lb 59.9 / 66.7 kg | 175 / 193 lb 79.4 / 87.5 kg | 219 / 238 lb 99.3 / 108 kg |
| 190 lb 86.2 kg | 102 / 114 lb 46.3 / 51.7 kg | 137 / 152 lb 62.1 / 68.9 kg | 181 / 200 lb 82.1 / 90.7 kg | 227 / 247 lb 103 / 112 kg |
| 200 lb 90.7 kg | 106 / 118 lb 48.1 / 53.5 kg | 142 / 157 lb 64.4 / 71.2 kg | 187 / 207 lb 84.8 / 93.9 kg | 235 / 256 lb 106.6 / 116.1 kg |
| 210 lb 95.3 kg | 109 / 122 lb 49.4 / 55.3 kg | 146 / 162 lb 66.2 / 73.5 kg | 193 / 214 lb 87.5 / 97.1 kg | 243 / 264 lb 110.2 / 119.7 kg |
| 220 lb 99.8 kg | 112 / 126 lb 50.8 / 57.2 kg | 151 / 168 lb 68.5 / 76.2 kg | 200 / 221 lb 90.7 / 100.2 kg | 250 / 272 lb 113.4 / 123.4 kg |
| 230 lb 104.3 kg | 116 / 129 lb 52.6 / 58.5 kg | 156 / 173 lb 70.8 / 78.5 kg | 206 / 227 lb 93.4 / 103 kg | 258 / 281 lb 117 / 127.5 kg |
| 240 lb 108.9 kg | 119 / 133 lb 54 / 60.3 kg | 160 / 178 lb 72.6 / 80.7 kg | 212 / 234 lb 96.2 / 106.1 kg | 265 / 289 lb 120.2 / 131.1 kg |
| 250 lb 113.4 kg | 122 / 137 lb 55.3 / 62.1 kg | 165 / 183 lb 74.8 / 83 kg | 217 / 240 lb 98.4 / 108.9 kg | 273 / 297 lb 123.8 / 134.7 kg |
| 260 lb 117.9 kg | 126 / 141 lb 57.2 / 64 kg | 169 / 187 lb 76.7 / 84.8 kg | 223 / 247 lb 101.2 / 112 kg | 280 / 304 lb 127 / 137.9 kg |
| 270 lb 122.5 kg | 129 / 144 lb 58.5 / 65.3 kg | 173 / 192 lb 78.5 / 87.1 kg | 229 / 253 lb 103.9 / 114.8 kg | 287 / 312 lb 130.2 / 141.5 kg |
| 280 lb 127 kg | 132 / 148 lb 59.9 / 67.1 kg | 177 / 197 lb 80.3 / 89.4 kg | 234 / 259 lb 106.1 / 117.5 kg | 294 / 320 lb 133.4 / 145.1 kg |
| 290 lb 131.5 kg | 135 / 151 lb 61.2 / 68.5 kg | 182 / 201 lb 82.6 / 91.2 kg | 240 / 265 lb 108.9 / 120.2 kg | 301 / 327 lb 136.5 / 148.3 kg |
| 300 lb 136.1 kg | 138 / 155 lb 62.6 / 70.3 kg | 186 / 206 lb 84.4 / 93.4 kg | 245 / 271 lb 111.1 / 122.9 kg | 308 / 335 lb 139.7 / 152 kg |
Women’s Barbell Snatch vs Overhead Squat Standards
How to read the table: The first number is Barbell Snatch; the second is Overhead Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 41 / 52 lb 18.6 / 23.6 kg | 60 / 75 lb 27.2 / 34 kg | 84 / 103 lb 38.1 / 46.7 kg | 107 / 126 lb 48.5 / 57.2 kg |
| 110 lb 49.9 kg | 44 / 55 lb 20 / 24.9 kg | 63 / 80 lb 28.6 / 36.3 kg | 89 / 110 lb 40.4 / 49.9 kg | 114 / 134 lb 51.7 / 60.8 kg |
| 120 lb 54.4 kg | 47 / 59 lb 21.3 / 26.8 kg | 67 / 84 lb 30.4 / 38.1 kg | 95 / 116 lb 43.1 / 52.6 kg | 121 / 142 lb 54.9 / 64.4 kg |
| 130 lb 59 kg | 49 / 62 lb 22.2 / 28.1 kg | 71 / 89 lb 32.2 / 40.4 kg | 100 / 123 lb 45.4 / 55.8 kg | 127 / 150 lb 57.6 / 68 kg |
| 140 lb 63.5 kg | 52 / 65 lb 23.6 / 29.5 kg | 74 / 94 lb 33.6 / 42.6 kg | 105 / 129 lb 47.6 / 58.5 kg | 134 / 158 lb 60.8 / 71.7 kg |
| 150 lb 68 kg | 54 / 68 lb 24.5 / 30.8 kg | 78 / 98 lb 35.4 / 44.5 kg | 110 / 135 lb 49.9 / 61.2 kg | 140 / 165 lb 63.5 / 74.8 kg |
| 160 lb 72.6 kg | 56 / 71 lb 25.4 / 32.2 kg | 81 / 102 lb 36.7 / 46.3 kg | 115 / 141 lb 52.2 / 64 kg | 146 / 172 lb 66.2 / 78 kg |
| 170 lb 77.1 kg | 59 / 74 lb 26.8 / 33.6 kg | 85 / 107 lb 38.6 / 48.5 kg | 120 / 147 lb 54.4 / 66.7 kg | 152 / 179 lb 68.9 / 81.2 kg |
| 180 lb 81.6 kg | 61 / 77 lb 27.7 / 34.9 kg | 88 / 111 lb 39.9 / 50.3 kg | 124 / 152 lb 56.2 / 68.9 kg | 158 / 186 lb 71.7 / 84.4 kg |
| 190 lb 86.2 kg | 63 / 80 lb 28.6 / 36.3 kg | 91 / 115 lb 41.3 / 52.2 kg | 129 / 158 lb 58.5 / 71.7 kg | 164 / 193 lb 74.4 / 87.5 kg |
| 200 lb 90.7 kg | 65 / 82 lb 29.5 / 37.2 kg | 94 / 119 lb 42.6 / 54 kg | 133 / 164 lb 60.3 / 74.4 kg | 170 / 200 lb 77.1 / 90.7 kg |
| 210 lb 95.3 kg | 68 / 85 lb 30.8 / 38.6 kg | 98 / 123 lb 44.5 / 55.8 kg | 138 / 169 lb 62.6 / 76.7 kg | 175 / 206 lb 79.4 / 93.4 kg |
| 220 lb 99.8 kg | 70 / 88 lb 31.8 / 39.9 kg | 101 / 127 lb 45.8 / 57.6 kg | 142 / 174 lb 64.4 / 78.9 kg | 181 / 213 lb 82.1 / 96.6 kg |
| 230 lb 104.3 kg | 72 / 90 lb 32.7 / 40.8 kg | 104 / 130 lb 47.2 / 59 kg | 146 / 180 lb 66.2 / 81.6 kg | 186 / 219 lb 84.4 / 99.3 kg |
| 240 lb 108.9 kg | 74 / 93 lb 33.6 / 42.2 kg | 107 / 134 lb 48.5 / 60.8 kg | 150 / 185 lb 68 / 83.9 kg | 192 / 226 lb 87.1 / 102.5 kg |
How Your Barbell Snatch vs Overhead Squat Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the barbell snatch strength level
The standards use the sex-specific thresholds from the individual Barbell Snatch tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the overhead squat strength level
The standards use the sex-specific targets from the individual Overhead Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 snatch | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Barbell Snatch and Overhead Squat Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the overhead squat standard is higher; below zero means the barbell snatch standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
6.9 → 12.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the overhead squat standard minus the barbell snatch standard. A plus sign means the overhead squat standard is higher. A minus sign means the barbell snatch standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +9 lb +4.1 kg | +11 lb +5 kg | +14 lb +6.4 kg | +15 lb +6.9 kg |
| 130 lb 59 kg | +10 lb +4.6 kg | +12 lb +5.4 kg | +14 lb +6.3 kg | +16 lb +7.3 kg |
| 140 lb 63.5 kg | +10 lb +4.6 kg | +12 lb +5.4 kg | +15 lb +6.8 kg | +17 lb +7.7 kg |
| 150 lb 68 kg | +10 lb +4.5 kg | +13 lb +5.9 kg | +16 lb +7.3 kg | +17 lb +7.7 kg |
| 160 lb 72.6 kg | +11 lb +5 kg | +14 lb +6.4 kg | +17 lb +7.7 kg | +18 lb +8.2 kg |
| 170 lb 77.1 kg | +11 lb +5 kg | +14 lb +6.4 kg | +18 lb +8.2 kg | +18 lb +8.2 kg |
| 180 lb 81.6 kg | +12 lb +5.4 kg | +15 lb +6.8 kg | +18 lb +8.1 kg | +19 lb +8.7 kg |
| 190 lb 86.2 kg | +12 lb +5.4 kg | +15 lb +6.8 kg | +19 lb +8.6 kg | +20 lb +9 kg |
| 200 lb 90.7 kg | +12 lb +5.4 kg | +15 lb +6.8 kg | +20 lb +9.1 kg | +21 lb +9.5 kg |
| 210 lb 95.3 kg | +13 lb +5.9 kg | +16 lb +7.3 kg | +21 lb +9.6 kg | +21 lb +9.5 kg |
| 220 lb 99.8 kg | +14 lb +6.4 kg | +17 lb +7.7 kg | +21 lb +9.5 kg | +22 lb +10 kg |
| 230 lb 104.3 kg | +13 lb +5.9 kg | +17 lb +7.7 kg | +21 lb +9.6 kg | +23 lb +10.5 kg |
| 240 lb 108.9 kg | +14 lb +6.3 kg | +18 lb +8.1 kg | +22 lb +9.9 kg | +24 lb +10.9 kg |
| 250 lb 113.4 kg | +15 lb +6.8 kg | +18 lb +8.2 kg | +23 lb +10.5 kg | +24 lb +10.9 kg |
| 260 lb 117.9 kg | +15 lb +6.8 kg | +18 lb +8.1 kg | +24 lb +10.8 kg | +24 lb +10.9 kg |
| 270 lb 122.5 kg | +15 lb +6.8 kg | +19 lb +8.6 kg | +24 lb +10.9 kg | +25 lb +11.3 kg |
| 280 lb 127 kg | +16 lb +7.2 kg | +20 lb +9.1 kg | +25 lb +11.4 kg | +26 lb +11.7 kg |
| 290 lb 131.5 kg | +16 lb +7.3 kg | +19 lb +8.6 kg | +25 lb +11.3 kg | +26 lb +11.8 kg |
| 300 lb 136.1 kg | +17 lb +7.7 kg | +20 lb +9 kg | +26 lb +11.8 kg | +27 lb +12.3 kg |
How Women’s Barbell Snatch and Overhead Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
8.7 → 15.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the overhead squat standard minus the barbell snatch standard. A plus sign means the overhead squat standard is higher. A minus sign means the barbell snatch standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +11 lb +5 kg | +15 lb +6.8 kg | +19 lb +8.6 kg | +19 lb +8.7 kg |
| 110 lb 49.9 kg | +11 lb +4.9 kg | +17 lb +7.7 kg | +21 lb +9.5 kg | +20 lb +9.1 kg |
| 120 lb 54.4 kg | +12 lb +5.5 kg | +17 lb +7.7 kg | +21 lb +9.5 kg | +21 lb +9.5 kg |
| 130 lb 59 kg | +13 lb +5.9 kg | +18 lb +8.2 kg | +23 lb +10.4 kg | +23 lb +10.4 kg |
| 140 lb 63.5 kg | +13 lb +5.9 kg | +20 lb +9 kg | +24 lb +10.9 kg | +24 lb +10.9 kg |
| 150 lb 68 kg | +14 lb +6.3 kg | +20 lb +9.1 kg | +25 lb +11.3 kg | +25 lb +11.3 kg |
| 160 lb 72.6 kg | +15 lb +6.8 kg | +21 lb +9.6 kg | +26 lb +11.8 kg | +26 lb +11.8 kg |
| 170 lb 77.1 kg | +15 lb +6.8 kg | +22 lb +9.9 kg | +27 lb +12.3 kg | +27 lb +12.3 kg |
| 180 lb 81.6 kg | +16 lb +7.2 kg | +23 lb +10.4 kg | +28 lb +12.7 kg | +28 lb +12.7 kg |
| 190 lb 86.2 kg | +17 lb +7.7 kg | +24 lb +10.9 kg | +29 lb +13.2 kg | +29 lb +13.1 kg |
| 200 lb 90.7 kg | +17 lb +7.7 kg | +25 lb +11.4 kg | +31 lb +14.1 kg | +30 lb +13.6 kg |
| 210 lb 95.3 kg | +17 lb +7.8 kg | +25 lb +11.3 kg | +31 lb +14.1 kg | +31 lb +14 kg |
| 220 lb 99.8 kg | +18 lb +8.1 kg | +26 lb +11.8 kg | +32 lb +14.5 kg | +32 lb +14.5 kg |
| 230 lb 104.3 kg | +18 lb +8.1 kg | +26 lb +11.8 kg | +34 lb +15.4 kg | +33 lb +14.9 kg |
| 240 lb 108.9 kg | +19 lb +8.6 kg | +27 lb +12.3 kg | +35 lb +15.9 kg | +34 lb +15.4 kg |
Barbell Snatch and Overhead Squat Exercises Used by This Calculator
This calculator uses a strict barbell snatch test and a strict overhead squat. Use strict canonical Barbell Snatch and Overhead Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Barbell Snatch setup and load convention
the entered weight for strict Barbell Snatch valid Barbell Snatch reps Pull the bar from the floor, transition through the second pull, receive it overhead in a stable squat or power position, then stand to completion. A valid finish requires elbows locked, bar controlled overhead, hips and knees extended, and the lifter stable before lowering 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 canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Barbell Snatch result and one recent Overhead Squat result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Snatch — View the individual Barbell Snatch standards and next strength-level target.
- Overhead Squat — View the individual Overhead Squat standards and next strength-level target.
- Barbell Power Snatch — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Hang Power Snatch — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Snatch Balance — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Clean And Jerk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.