Jerk Dip Squat vs Squat Jerk Strength Standards
Compare your jerk dip squat and squat jerk against strength standards for your sex and bodyweight. Test each lift with 1–12 strict reps to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, complete strict jerk dip squat repetitions through full range with a stable setup, controlled weight, and no assistance. For the second exercise, complete strict squat jerk repetitions through full range with a stable setup, controlled weight, and no assistance. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Jerk Dip Squat vs Squat Jerk Strength Standards
The paired standards below show what the jerk dip squat and squat jerk each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Jerk Dip Squat / Squat Jerk in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Jerk Dip Squat vs Squat Jerk 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 | Jerk Dip Squat | 72 lb32.7 kg | 93 lb42.2 kg | 121 lb54.9 kg | 149 lb67.6 kg |
| Squat Jerk | 64 lb29 kg | 85 lb38.6 kg | 110 lb49.9 kg | 138 lb62.6 kg | |
| 130 lb59 kg | Jerk Dip Squat | 76 lb34.5 kg | 99 lb44.9 kg | 128 lb58.1 kg | 158 lb71.7 kg |
| Squat Jerk | 68 lb30.8 kg | 89 lb40.4 kg | 116 lb52.6 kg | 145 lb65.8 kg | |
| 140 lb63.5 kg | Jerk Dip Squat | 80 lb36.3 kg | 104 lb47.2 kg | 135 lb61.2 kg | 166 lb75.3 kg |
| Squat Jerk | 71 lb32.2 kg | 94 lb42.6 kg | 122 lb55.3 kg | 153 lb69.4 kg | |
| 150 lb68 kg | Jerk Dip Squat | 84 lb38.1 kg | 108 lb49 kg | 141 lb64 kg | 173 lb78.5 kg |
| Squat Jerk | 74 lb33.6 kg | 98 lb44.5 kg | 128 lb58.1 kg | 160 lb72.6 kg | |
| 160 lb72.6 kg | Jerk Dip Squat | 87 lb39.5 kg | 113 lb51.3 kg | 147 lb66.7 kg | 181 lb82.1 kg |
| Squat Jerk | 78 lb35.4 kg | 103 lb46.7 kg | 134 lb60.8 kg | 167 lb75.7 kg | |
| 170 lb77.1 kg | Jerk Dip Squat | 91 lb41.3 kg | 118 lb53.5 kg | 153 lb69.4 kg | 188 lb85.3 kg |
| Squat Jerk | 81 lb36.7 kg | 107 lb48.5 kg | 139 lb63 kg | 174 lb78.9 kg | |
| 180 lb81.6 kg | Jerk Dip Squat | 95 lb43.1 kg | 123 lb55.8 kg | 159 lb72.1 kg | 196 lb88.9 kg |
| Squat Jerk | 84 lb38.1 kg | 111 lb50.3 kg | 145 lb65.8 kg | 180 lb81.6 kg | |
| 190 lb86.2 kg | Jerk Dip Squat | 98 lb44.5 kg | 127 lb57.6 kg | 165 lb74.8 kg | 203 lb92.1 kg |
| Squat Jerk | 87 lb39.5 kg | 115 lb52.2 kg | 150 lb68 kg | 187 lb84.8 kg | |
| 200 lb90.7 kg | Jerk Dip Squat | 101 lb45.8 kg | 131 lb59.4 kg | 171 lb77.6 kg | 210 lb95.3 kg |
| Squat Jerk | 90 lb40.8 kg | 119 lb54 kg | 155 lb70.3 kg | 194 lb88 kg | |
| 210 lb95.3 kg | Jerk Dip Squat | 105 lb47.6 kg | 136 lb61.7 kg | 176 lb79.8 kg | 217 lb98.4 kg |
| Squat Jerk | 93 lb42.2 kg | 123 lb55.8 kg | 160 lb72.6 kg | 200 lb90.7 kg | |
| 220 lb99.8 kg | Jerk Dip Squat | 108 lb49 kg | 140 lb63.5 kg | 182 lb82.6 kg | 224 lb101.6 kg |
| Squat Jerk | 96 lb43.5 kg | 127 lb57.6 kg | 165 lb74.8 kg | 206 lb93.4 kg | |
| 230 lb104.3 kg | Jerk Dip Squat | 111 lb50.3 kg | 144 lb65.3 kg | 187 lb84.8 kg | 231 lb104.8 kg |
| Squat Jerk | 99 lb44.9 kg | 131 lb59.4 kg | 170 lb77.1 kg | 212 lb96.2 kg | |
| 240 lb108.9 kg | Jerk Dip Squat | 115 lb52.2 kg | 148 lb67.1 kg | 193 lb87.5 kg | 237 lb107.5 kg |
| Squat Jerk | 102 lb46.3 kg | 134 lb60.8 kg | 175 lb79.4 kg | 219 lb99.3 kg | |
| 250 lb113.4 kg | Jerk Dip Squat | 118 lb53.5 kg | 152 lb68.9 kg | 198 lb89.8 kg | 244 lb110.7 kg |
| Squat Jerk | 104 lb47.2 kg | 138 lb62.6 kg | 180 lb81.6 kg | 225 lb102.1 kg | |
| 260 lb117.9 kg | Jerk Dip Squat | 121 lb54.9 kg | 157 lb71.2 kg | 203 lb92.1 kg | 250 lb113.4 kg |
| Squat Jerk | 107 lb48.5 kg | 142 lb64.4 kg | 185 lb83.9 kg | 230 lb104.3 kg | |
| 270 lb122.5 kg | Jerk Dip Squat | 124 lb56.2 kg | 161 lb73 kg | 209 lb94.8 kg | 257 lb116.6 kg |
| Squat Jerk | 110 lb49.9 kg | 145 lb65.8 kg | 190 lb86.2 kg | 236 lb107 kg | |
| 280 lb127 kg | Jerk Dip Squat | 127 lb57.6 kg | 164 lb74.4 kg | 214 lb97.1 kg | 263 lb119.3 kg |
| Squat Jerk | 113 lb51.3 kg | 149 lb67.6 kg | 194 lb88 kg | 242 lb109.8 kg | |
| 290 lb131.5 kg | Jerk Dip Squat | 130 lb59 kg | 168 lb76.2 kg | 219 lb99.3 kg | 269 lb122 kg |
| Squat Jerk | 115 lb52.2 kg | 152 lb68.9 kg | 199 lb90.3 kg | 248 lb112.5 kg | |
| 300 lb136.1 kg | Jerk Dip Squat | 133 lb60.3 kg | 172 lb78 kg | 224 lb101.6 kg | 275 lb124.7 kg |
| Squat Jerk | 118 lb53.5 kg | 156 lb70.8 kg | 203 lb92.1 kg | 254 lb115.2 kg |
Women’s Jerk Dip Squat vs Squat Jerk 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 | Jerk Dip Squat | 37 lb16.8 kg | 53 lb24 kg | 71 lb32.2 kg | 92 lb41.7 kg |
| Squat Jerk | 35 lb15.9 kg | 50 lb22.7 kg | 69 lb31.3 kg | 87 lb39.5 kg | |
| 110 lb49.9 kg | Jerk Dip Squat | 39 lb17.7 kg | 56 lb25.4 kg | 76 lb34.5 kg | 98 lb44.5 kg |
| Squat Jerk | 37 lb16.8 kg | 53 lb24 kg | 73 lb33.1 kg | 93 lb42.2 kg | |
| 120 lb54.4 kg | Jerk Dip Squat | 41 lb18.6 kg | 59 lb26.8 kg | 80 lb36.3 kg | 103 lb46.7 kg |
| Squat Jerk | 40 lb18.1 kg | 56 lb25.4 kg | 78 lb35.4 kg | 98 lb44.5 kg | |
| 130 lb59 kg | Jerk Dip Squat | 44 lb20 kg | 63 lb28.6 kg | 85 lb38.6 kg | 109 lb49.4 kg |
| Squat Jerk | 42 lb19.1 kg | 59 lb26.8 kg | 82 lb37.2 kg | 104 lb47.2 kg | |
| 140 lb63.5 kg | Jerk Dip Squat | 46 lb20.9 kg | 66 lb29.9 kg | 89 lb40.4 kg | 115 lb52.2 kg |
| Squat Jerk | 44 lb20 kg | 62 lb28.1 kg | 86 lb39 kg | 109 lb49.4 kg | |
| 150 lb68 kg | Jerk Dip Squat | 48 lb21.8 kg | 69 lb31.3 kg | 93 lb42.2 kg | 120 lb54.4 kg |
| Squat Jerk | 46 lb20.9 kg | 65 lb29.5 kg | 90 lb40.8 kg | 114 lb51.7 kg | |
| 160 lb72.6 kg | Jerk Dip Squat | 50 lb22.7 kg | 72 lb32.7 kg | 97 lb44 kg | 125 lb56.7 kg |
| Squat Jerk | 48 lb21.8 kg | 68 lb30.8 kg | 94 lb42.6 kg | 119 lb54 kg | |
| 170 lb77.1 kg | Jerk Dip Squat | 52 lb23.6 kg | 75 lb34 kg | 101 lb45.8 kg | 130 lb59 kg |
| Squat Jerk | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg | 124 lb56.2 kg | |
| 180 lb81.6 kg | Jerk Dip Squat | 54 lb24.5 kg | 78 lb35.4 kg | 105 lb47.6 kg | 136 lb61.7 kg |
| Squat Jerk | 52 lb23.6 kg | 73 lb33.1 kg | 102 lb46.3 kg | 129 lb58.5 kg | |
| 190 lb86.2 kg | Jerk Dip Squat | 56 lb25.4 kg | 81 lb36.7 kg | 109 lb49.4 kg | 140 lb63.5 kg |
| Squat Jerk | 54 lb24.5 kg | 76 lb34.5 kg | 105 lb47.6 kg | 133 lb60.3 kg | |
| 200 lb90.7 kg | Jerk Dip Squat | 58 lb26.3 kg | 84 lb38.1 kg | 113 lb51.3 kg | 145 lb65.8 kg |
| Squat Jerk | 56 lb25.4 kg | 79 lb35.8 kg | 109 lb49.4 kg | 138 lb62.6 kg | |
| 210 lb95.3 kg | Jerk Dip Squat | 60 lb27.2 kg | 86 lb39 kg | 116 lb52.6 kg | 150 lb68 kg |
| Squat Jerk | 58 lb26.3 kg | 81 lb36.7 kg | 113 lb51.3 kg | 143 lb64.9 kg | |
| 220 lb99.8 kg | Jerk Dip Squat | 62 lb28.1 kg | 89 lb40.4 kg | 120 lb54.4 kg | 155 lb70.3 kg |
| Squat Jerk | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg | 147 lb66.7 kg | |
| 230 lb104.3 kg | Jerk Dip Squat | 64 lb29 kg | 92 lb41.7 kg | 124 lb56.2 kg | 160 lb72.6 kg |
| Squat Jerk | 61 lb27.7 kg | 86 lb39 kg | 120 lb54.4 kg | 152 lb68.9 kg | |
| 240 lb108.9 kg | Jerk Dip Squat | 66 lb29.9 kg | 94 lb42.6 kg | 127 lb57.6 kg | 164 lb74.4 kg |
| Squat Jerk | 63 lb28.6 kg | 89 lb40.4 kg | 123 lb55.8 kg | 156 lb70.8 kg |
How Your Jerk Dip Squat vs Squat Jerk Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Jerk Dip Squat vs Squat Jerk 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 jerk dip squat strength level
The standards use the sex-specific thresholds from the individual Jerk Dip Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with 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 squat jerk strength level
The squat jerk 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.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.
The result identifies the lower standards rating, not its cause. Technique, fatigue, training history, and set quality can all affect the comparison. Age range is recorded anonymously but does not change 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 jerk dip squat | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the squat jerk | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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 Jerk Dip Squat and Squat Jerk 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 5 to 9.5 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Squat Jerk standard minus the Jerk Dip Squat standard: zero means equal, above zero means the Squat Jerk standard is higher, and below zero means the Jerk Dip Squat 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 Jerk Dip Squat and Squat Jerk Standards Differ
What the women’s data shows:
The jerk dip squat and squat jerk standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
2.2 → 3.6 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Squat Jerk standard minus the Jerk Dip Squat standard: zero means equal, above zero means the Squat Jerk standard is higher, and below zero means the Jerk Dip Squat 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.
Jerk Dip Squat and Squat Jerk Exercises Used by This Calculator
Compare like-for-like attempts by keeping the jerk dip squat and squat jerk setup consistent with their individual rules. Use strict, repeatable Jerk Dip Squat and Squat Jerk 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 Jerk Dip Squat setup and load convention
The entered weight for strict Jerk Dip Squat. Valid Jerk Dip Squat reps. The movement must follow the defined Jerk Dip Squat path: barbell starts in the front rack and the lifter performs a controlled vertical dip and drive or dip-squat action without receiving the bar overhead and finish with A valid finish requires the defined end position for Jerk Dip Squat, visible control of the weight, and no assistance or substituted exercise style. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the Squat Jerk setup and load convention
The entered weight for strict Squat Jerk. Valid Squat Jerk reps. The movement must follow the defined Squat Jerk path: barbell starts in a front rack or shoulder-start position, is dipped and driven overhead, then received in a full overhead squat before recovery to standing and finish with A valid finish requires the defined end position for Squat Jerk, visible control of the weight, and no assistance or substituted exercise style. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Enter one recent Jerk Dip Squat result and one recent Squat Jerk result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Jerk Dip Squat — View the individual Jerk Dip Squat standards and next strength-level target.
- Squat Jerk — View the individual Squat Jerk standards and next strength-level target.
- Barbell Split Jerk — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Paused Front Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Push Jerk — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Power Jerk — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.