Snatch-Grip Barbell Power Shrug Strength Standards Calculator
Compare your Snatch-Grip Barbell Power Shrug strength with Endura's strength standards for men and women at your bodyweight. A useful benchmark for a good one-rep max is our Intermediate standard: approximately 262 lb at 190 lb for a man and 143 lb at 150 lb for a woman.
How does your best lift compare? Enter your bodyweight, the exact exercise weight accepted by this calculator, and the reps you completed below. The calculator estimates your one-rep max and shows your strength level for your bodyweight. Use the exercise-specific approved repetition convention.
The calculator compares that estimated one-rep max with the Snatch-Grip Barbell Power Shrug standards for your sex at your bodyweight. It preserves the calculator's existing equations, thresholds, and input meanings; the benchmark is a comparison target, not a working-set prescription.
What Is a Good Weight for Snatch-Grip Barbell Power Shrug?
A useful Endura benchmark for Snatch-Grip Barbell Power Shrug is the Intermediate level. At the reference bodyweights used by this model, Intermediate begins around 262 lb for a 190 lb man and 143 lb for a 150 lb woman. These are estimated one-rep-max comparison targets, not universal starting weights or measured population averages.
Enter the exact exercise weight accepted by this calculator. Keep the same convention when comparing sets. Use the exercise-specific approved repetition convention. Enter your bodyweight, exact exercise weight, and valid reps to see how your set compares with the bodyweight-adjusted standards and the next target.
Your Snatch-Grip Barbell Power Shrug result compares your estimated one-rep max with strength targets adjusted for your sex and exact bodyweight. The result is still specific to Snatch-Grip Barbell Power Shrug; it should not be treated as a rating for a nearby exercise.
A heavier lifter receives higher target loads, but those targets do not rise pound-for-pound with bodyweight. This is why the calculator uses your exact bodyweight instead of assigning every lifter’s tier from one fixed bodyweight ratio.
Snatch-Grip Barbell Power Shrug Strength Standards
Use the men’s or women’s table and find the row closest to your bodyweight for a quick reference. For an exact result, enter your bodyweight, weight lifted, and reps into the calculator. It will estimate your one-rep max, identify your strength level, and show the next target to pursue.
Enter total straight-bar weight and count only a valid controlled upper-thigh hang rep using the fixed raw snatch-width grip, explosive hip-and-knee extension, clear shoulder elevation, and straight or nearly straight arms. Do not enter a floor pull, clean or snatch pull, high pull, strict shrug, strap-assisted rep, hitch, bounce, static hold, or arm-driven finish.
Endura built these standards from reviewed Snatch-Grip Barbell Power Shrug targets and adjusts them for different bodyweights. They are practical benchmarks for this exact test—not population averages or standards for Barbell Power Shrug.
Men’s Snatch-Grip Barbell Power Shrug Strength Standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 120 lb | Under 140 lb | 140–193 lb | 193–246 lb | 246–300 lb | 300–339 lb | 339 lb+ |
| 130 lb | Under 148 lb | 148–203 lb | 203–259 lb | 259–316 lb | 316–358 lb | 358 lb+ |
| 140 lb | Under 155 lb | 155–214 lb | 214–272 lb | 272–332 lb | 332–376 lb | 376 lb+ |
| 150 lb | Under 162 lb | 162–224 lb | 224–285 lb | 285–348 lb | 348–394 lb | 394 lb+ |
| 160 lb | Under 169 lb | 169–234 lb | 234–298 lb | 298–363 lb | 363–411 lb | 411 lb+ |
| 170 lb | Under 176 lb | 176–243 lb | 243–310 lb | 310–378 lb | 378–428 lb | 428 lb+ |
| 180 lb | Under 183 lb | 183–253 lb | 253–322 lb | 322–393 lb | 393–445 lb | 445 lb+ |
| 190 lb | Under 190 lb | 190–262 lb | 262–334 lb | 334–407 lb | 407–461 lb | 461 lb+ |
| 200 lb | Under 197 lb | 197–271 lb | 271–346 lb | 346–421 lb | 421–477 lb | 477 lb+ |
| 210 lb | Under 203 lb | 203–280 lb | 280–357 lb | 357–435 lb | 435–493 lb | 493 lb+ |
| 220 lb | Under 210 lb | 210–289 lb | 289–368 lb | 368–449 lb | 449–508 lb | 508 lb+ |
| 230 lb | Under 216 lb | 216–298 lb | 298–379 lb | 379–462 lb | 462–524 lb | 524 lb+ |
| 240 lb | Under 222 lb | 222–306 lb | 306–390 lb | 390–476 lb | 476–539 lb | 539 lb+ |
| 250 lb | Under 228 lb | 228–315 lb | 315–401 lb | 401–489 lb | 489–554 lb | 554 lb+ |
| 260 lb | Under 234 lb | 234–323 lb | 323–412 lb | 412–502 lb | 502–568 lb | 568 lb+ |
Women’s Snatch-Grip Barbell Power Shrug Strength Standards
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|---|
| 100 lb | Under 76 lb | 76–109 lb | 109–142 lb | 142–174 lb | 174–207 lb | 207 lb+ |
| 110 lb | Under 81 lb | 81–116 lb | 116–151 lb | 151–185 lb | 185–220 lb | 220 lb+ |
| 120 lb | Under 86 lb | 86–123 lb | 123–160 lb | 160–196 lb | 196–234 lb | 234 lb+ |
| 130 lb | Under 91 lb | 91–130 lb | 130–169 lb | 169–207 lb | 207–246 lb | 246 lb+ |
| 140 lb | Under 96 lb | 96–137 lb | 137–178 lb | 178–218 lb | 218–259 lb | 259 lb+ |
| 150 lb | Under 100 lb | 100–143 lb | 143–186 lb | 186–228 lb | 228–271 lb | 271 lb+ |
| 160 lb | Under 104 lb | 104–149 lb | 149–194 lb | 194–238 lb | 238–283 lb | 283 lb+ |
| 170 lb | Under 109 lb | 109–155 lb | 155–202 lb | 202–248 lb | 248–295 lb | 295 lb+ |
| 180 lb | Under 113 lb | 113–161 lb | 161–210 lb | 210–257 lb | 257–306 lb | 306 lb+ |
| 190 lb | Under 117 lb | 117–167 lb | 167–218 lb | 218–267 lb | 267–317 lb | 317 lb+ |
| 200 lb | Under 121 lb | 121–173 lb | 173–225 lb | 225–276 lb | 276–328 lb | 328 lb+ |
| 210 lb | Under 125 lb | 125–179 lb | 179–233 lb | 233–285 lb | 285–339 lb | 339 lb+ |
| 220 lb | Under 129 lb | 129–185 lb | 185–240 lb | 240–294 lb | 294–350 lb | 350 lb+ |
How the Snatch-Grip Barbell Power Shrug Calculator Works
Enter your sex, bodyweight, weight lifted, and reps. The calculator estimates your one-rep max from the set, then compares that estimate with the Snatch-Grip Barbell Power Shrug targets for your exact bodyweight. A one-rep entry uses the entered weight directly.
The bodyweight adjustment starts with reviewed targets for a 190 lb man and a 150 lb woman. For example, the men’s Advanced target is 285 lb at 150 lb bodyweight, 334 lb at 190 lb, and 379 lb at 230 lb. That is why the calculator needs your exact bodyweight instead of using one fixed bodyweight ratio for everyone.
Elite Snatch-Grip Barbell Power Shrug Strength Levels
Elite Snatch-Grip Barbell Power Shrug strength means reaching the Elite target for your sex and exact bodyweight while following the calculator’s accepted testing rules. The target increases as bodyweight increases, but not pound-for-pound, so use the calculator for your exact Elite and Stretch targets.
| Sex | Bodyweight | Elite begins | Stretch begins |
|---|---|---|---|
| Men | 150 lb | 347 lb | 393 lb |
| Men | 190 lb | 406 lb | 460 lb |
| Men | 230 lb | 461 lb | 522 lb |
| Women | 120 lb | 196 lb | 234 lb |
| Women | 150 lb | 228 lb | 271 lb |
| Women | 180 lb | 257 lb | 306 lb |
Snatch-Grip Barbell Power Shrug Strength Compared to Other Lifts
Use these comparisons to see how your Snatch-Grip Barbell Power Shrug strength carries over when the implement, starting position, or finish changes. Test each movement under its own rules so every result reflects the exercise you actually performed.
Compare the strength levels each calculator gives you instead of assuming the same weight means the same thing in different exercises. A meaningful gap can point you toward the part of the movement worth working on next.
| Compare with | What the comparison can show | How the test differs |
|---|---|---|
| Barbell Shrugs | Contrast strict shrug force with the leg-and-hip-assisted power version. | Removes the explosive lower-body contribution and therefore answers a different standards question. |
| Trap Bar Shrug | Show how implement and hand position change shrug capacity. | Uses a trap bar and neutral hand position rather than the fixed raw snatch-width straight bar. |
| Barbell Snatch Pull | Contrast a wide-grip hang shrug with an Olympic-pull path. | Uses a floor-start pull and a different bar-height endpoint rather than the controlled hang shrug finish. |
| Barbell High Pull | Separate shoulder elevation from an elbow-driven bar-height finish. | Uses active elbow pull, which is explicitly disallowed in this power-shrug standard. |
| Barbell Deadlift (Raw) | Compare Barbell Deadlift (Raw) strength standards. | This is a distinct movement with its own scoring rules and strength standards. |
Milestones in Snatch-Grip Barbell Power Shrug Strength
Your next Snatch-Grip Barbell Power Shrug milestone is the next strength level above your current result. Enter your sex, bodyweight, total barbell weight, and valid raw snatch-width hang power-shrug reps to see exactly how much estimated one-rep-max strength separates you from that level.
Use that gap as a concrete training target. Because your score is based on estimated one-rep-max strength, you can close it by lifting a heavier barbell, completing more valid split-snatch reps at the same weight, or improving both. Recalculate after a strong set to see whether you reached the next level and, if not, exactly how much remains.
| Group | Reference bodyweight | Novice to Intermediate | Intermediate to Advanced | Advanced to Elite | Elite to Stretch |
|---|---|---|---|---|---|
| Men | 190 lb | +72 lb | +72 lb | +72 lb | +54 lb |
| Women | 150 lb | +43 lb | +42 lb | +43 lb | +43 lb |
Related Strength Standards Tools
Use these related calculators for context, not as substitutes for the Snatch-Grip Barbell Power Shrug result. Each movement has its own execution rules and strength standards.
- Barbell Shrugs — Contrast strict shrug force with the leg-and-hip-assisted power version.
- Trap Bar Shrug — Show how implement and hand position change shrug capacity.
- Barbell Snatch Pull — Contrast a wide-grip hang shrug with an Olympic-pull path.
- Barbell High Pull — Separate shoulder elevation from an elbow-driven bar-height finish.
- Barbell Deadlift (Raw) — Compare Barbell Deadlift (Raw) strength standards.
| Compare with | What the comparison can show | How the test differs |
|---|---|---|
| Barbell Shrugs | Contrast strict shrug force with the leg-and-hip-assisted power version. | Removes the explosive lower-body contribution and therefore answers a different standards question. |
| Trap Bar Shrug | Show how implement and hand position change shrug capacity. | Uses a trap bar and neutral hand position rather than the fixed raw snatch-width straight bar. |
| Barbell Snatch Pull | Contrast a wide-grip hang shrug with an Olympic-pull path. | Uses a floor-start pull and a different bar-height endpoint rather than the controlled hang shrug finish. |
| Barbell High Pull | Separate shoulder elevation from an elbow-driven bar-height finish. | Uses active elbow pull, which is explicitly disallowed in this power-shrug standard. |
| Barbell Deadlift (Raw) | Compare Barbell Deadlift (Raw) strength standards. | This is a distinct movement with its own scoring rules and strength standards. |