3-Second First-Pull Barbell Power Snatch Strength Standards Calculator
Compare your 3-Second First-Pull Barbell Power Snatch 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 105 lb at 190 lb for a man and 63 lb at 150 lb for a woman.
How does your best lift compare? Enter your bodyweight, the total barbell weight, including the bar, plates, and collars, 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 3-Second First-Pull Barbell Power Snatch 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 3-Second First-Pull Barbell Power Snatch?
A useful Endura benchmark for 3-Second First-Pull Barbell Power Snatch is the Intermediate level. At the reference bodyweights used by this model, Intermediate begins around 105 lb for a 190 lb man and 63 lb for a 150 lb woman. These are estimated one-rep-max comparison targets, not universal starting weights or measured population averages.
Enter the total barbell weight, including the bar, plates, and collars. 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 3-Second First-Pull Barbell Power Snatch result compares your estimated one-rep max with strength targets adjusted for your sex and exact bodyweight. The result is still specific to 3-Second First-Pull Barbell Power Snatch; 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.
3-Second First-Pull Barbell Power Snatch 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 barbell load including the bar, plates, and collars. Count only a valid 1–5 rep set with the exact 3.0-second floor-to-mid-thigh first pull, continuous acceleration into an overhead power-snatch catch above full-squat depth, and a full standing finish.
Endura built these standards from reviewed 3-Second First-Pull Barbell Power Snatch targets and adjusts them for different bodyweights. They are practical benchmarks for this exact test—not population averages or standards for Barbell Power Snatch.
Men
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 120 lb | 48 lb | 66 lb | 88 lb | 110 lb+ | 126 lb |
| 130 lb | 52 lb | 72 lb | 96 lb | 119 lb+ | 136 lb |
| 140 lb | 57 lb | 77 lb | 103 lb | 129 lb+ | 147 lb |
| 150 lb | 61 lb | 83 lb | 110 lb | 138 lb+ | 157 lb |
| 160 lb | 65 lb | 88 lb | 118 lb | 147 lb+ | 168 lb |
| 170 lb | 69 lb | 94 lb | 125 lb | 156 lb+ | 178 lb |
| 180 lb | 73 lb | 99 lb | 132 lb | 165 lb+ | 189 lb |
| 190 lb | 77 lb | 105 lb | 140 lb | 174 lb+ | 199 lb |
| 200 lb | 81 lb | 111 lb | 147 lb | 184 lb+ | 210 lb |
| 210 lb | 85 lb | 116 lb | 154 lb | 193 lb+ | 220 lb |
| 220 lb | 89 lb | 122 lb | 162 lb | 202 lb+ | 231 lb |
| 230 lb | 93 lb | 127 lb | 169 lb | 211 lb+ | 241 lb |
| 240 lb | 97 lb | 133 lb | 176 lb | 220 lb+ | 252 lb |
| 250 lb | 101 lb | 138 lb | 184 lb | 230 lb+ | 262 lb |
| 260 lb | 105 lb | 144 lb | 191 lb | 239 lb+ | 273 lb |
Women
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 100 lb | 28 lb | 42 lb | 59 lb | 73 lb+ | 85 lb |
| 110 lb | 31 lb | 46 lb | 65 lb | 80 lb+ | 94 lb |
| 120 lb | 34 lb | 50 lb | 70 lb | 88 lb+ | 103 lb |
| 130 lb | 37 lb | 55 lb | 76 lb | 95 lb+ | 111 lb |
| 140 lb | 40 lb | 59 lb | 82 lb | 102 lb+ | 120 lb |
| 150 lb | 43 lb | 63 lb | 88 lb | 110 lb+ | 128 lb |
| 160 lb | 46 lb | 67 lb | 94 lb | 117 lb+ | 137 lb |
| 170 lb | 48 lb | 72 lb | 100 lb | 124 lb+ | 145 lb |
| 180 lb | 51 lb | 76 lb | 106 lb | 132 lb+ | 154 lb |
| 190 lb | 54 lb | 80 lb | 111 lb | 139 lb+ | 162 lb |
| 200 lb | 57 lb | 84 lb | 117 lb | 146 lb+ | 171 lb |
| 210 lb | 60 lb | 88 lb | 123 lb | 154 lb+ | 179 lb |
| 220 lb | 63 lb | 93 lb | 129 lb | 161 lb+ | 188 lb |
How the 3-Second First-Pull Barbell Power Snatch 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 3-Second First-Pull Barbell Power Snatch 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 120 lb at 150 lb bodyweight, 140 lb at 190 lb, and 159 lb at 230 lb. That is why the calculator needs your exact bodyweight instead of using one fixed bodyweight ratio for everyone.
Elite 3-Second First-Pull Barbell Power Snatch Strength Levels
Elite 3-Second First-Pull Barbell Power Snatch 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 | 149 lb | 170 lb |
| Men | 190 lb | 174 lb | 199 lb |
| Men | 230 lb | 198 lb | 226 lb |
| Women | 120 lb | 95 lb | 110 lb |
| Women | 150 lb | 110 lb | 128 lb |
| Women | 180 lb | 124 lb | 145 lb |
3-Second First-Pull Barbell Power Snatch Strength Compared to Other Lifts
Use these comparisons to see how your 3-Second First-Pull Barbell Power Snatch 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 Clean And Jerk | Shows the completed-lift contrast. | Uses a clean and jerk rather than the timed snatch pull and overhead catch. |
| Barbell Power Snatch | Shows the conventional-speed comparison. | Uses conventional speed rather than the exact timed first pull. |
| Barbell Snatch Pull | Compare the timed first pull with a no-catch snatch-pull standard. | This is a distinct movement with its own scoring rules and strength standards. |
| Barbell Snatch | Provides an Olympic-lift comparison. | Uses a different pull, grip, receiving position, and scoring task. |
| Barbell Front Squat | Provides context for front-rack recovery strength. | Does not measure the timed pull or clean phase. |
Milestones in 3-Second First-Pull Barbell Power Snatch Strength
Your next 3-Second First-Pull Barbell Power Snatch milestone is the next strength level above your current result. Enter your sex, bodyweight, total barbell load including bar, plates, and collars, and valid 3-second first-pull barbell clean 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 through the exact timed first pull and clean-pull extension, completing more valid reps at the same load and timing, 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 | +28 lb | +35 lb | +34 lb | +25 lb |
| Women | 150 lb | +20 lb | +25 lb | +22 lb | +18 lb |
Related Strength Standards Tools
Use these related calculators for context, not as substitutes for the 3-Second First-Pull Barbell Power Snatch result. Each movement has its own execution rules and strength standards.
- Barbell Clean And Jerk — Shows the completed-lift contrast.
- Barbell Power Snatch — Shows the conventional-speed comparison.
- Barbell Snatch Pull — Compare the timed first pull with a no-catch snatch-pull standard.
- Barbell Snatch — Provides an Olympic-lift comparison.
- Barbell Front Squat — Provides context for front-rack recovery strength.
| Compare with | What the comparison can show | How the test differs |
|---|---|---|
| Barbell Clean And Jerk | Shows the completed-lift contrast. | Uses a clean and jerk rather than the timed snatch pull and overhead catch. |
| Barbell Power Snatch | Shows the conventional-speed comparison. | Uses conventional speed rather than the exact timed first pull. |
| Barbell Snatch Pull | Compare the timed first pull with a no-catch snatch-pull standard. | This is a distinct movement with its own scoring rules and strength standards. |
| Barbell Snatch | Provides an Olympic-lift comparison. | Uses a different pull, grip, receiving position, and scoring task. |
| Barbell Front Squat | Provides context for front-rack recovery strength. | Does not measure the timed pull or clean phase. |