Squat Jerk vs Barbell Clean And Jerk Strength Standards
Compare your squat jerk and barbell clean and jerk 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 Squat Jerk and Barbell starts on the floor from a dead stop. 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.
Squat Jerk vs Barbell Clean And Jerk Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the squat jerk and barbell clean and jerk to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your squat jerk and barbell clean and jerk.
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 Squat Jerk / Barbell Clean And Jerk, 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 Squat Jerk vs Barbell Clean And Jerk Standards
How to read the table: The first number is Squat Jerk; the second is Barbell Clean And Jerk. 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 | 64 / 92 lb 29 / 41.7 kg | 85 / 120 lb 38.6 / 54.4 kg | 110 / 157 lb 49.9 / 71.2 kg | 138 / 199 lb 62.6 / 90.3 kg |
| 130 lb 59 kg | 68 / 97 lb 30.8 / 44 kg | 89 / 127 lb 40.4 / 57.6 kg | 116 / 165 lb 52.6 / 74.8 kg | 145 / 210 lb 65.8 / 95.3 kg |
| 140 lb 63.5 kg | 71 / 102 lb 32.2 / 46.3 kg | 94 / 133 lb 42.6 / 60.3 kg | 122 / 174 lb 55.3 / 78.9 kg | 153 / 220 lb 69.4 / 99.8 kg |
| 150 lb 68 kg | 74 / 107 lb 33.6 / 48.5 kg | 98 / 139 lb 44.5 / 63 kg | 128 / 182 lb 58.1 / 82.6 kg | 160 / 231 lb 72.6 / 104.8 kg |
| 160 lb 72.6 kg | 78 / 111 lb 35.4 / 50.3 kg | 103 / 145 lb 46.7 / 65.8 kg | 134 / 190 lb 60.8 / 86.2 kg | 167 / 241 lb 75.7 / 109.3 kg |
| 170 lb 77.1 kg | 81 / 116 lb 36.7 / 52.6 kg | 107 / 151 lb 48.5 / 68.5 kg | 139 / 198 lb 63 / 89.8 kg | 174 / 251 lb 78.9 / 113.9 kg |
| 180 lb 81.6 kg | 84 / 121 lb 38.1 / 54.9 kg | 111 / 157 lb 50.3 / 71.2 kg | 145 / 205 lb 65.8 / 93 kg | 180 / 260 lb 81.6 / 117.9 kg |
| 190 lb 86.2 kg | 87 / 125 lb 39.5 / 56.7 kg | 115 / 163 lb 52.2 / 73.9 kg | 150 / 213 lb 68 / 96.6 kg | 187 / 270 lb 84.8 / 122.5 kg |
| 200 lb 90.7 kg | 90 / 129 lb 40.8 / 58.5 kg | 119 / 169 lb 54 / 76.7 kg | 155 / 220 lb 70.3 / 99.8 kg | 194 / 279 lb 88 / 126.6 kg |
| 210 lb 95.3 kg | 93 / 134 lb 42.2 / 60.8 kg | 123 / 174 lb 55.8 / 78.9 kg | 160 / 228 lb 72.6 / 103.4 kg | 200 / 289 lb 90.7 / 131.1 kg |
| 220 lb 99.8 kg | 96 / 138 lb 43.5 / 62.6 kg | 127 / 180 lb 57.6 / 81.6 kg | 165 / 235 lb 74.8 / 106.6 kg | 206 / 298 lb 93.4 / 135.2 kg |
| 230 lb 104.3 kg | 99 / 142 lb 44.9 / 64.4 kg | 131 / 185 lb 59.4 / 83.9 kg | 170 / 242 lb 77.1 / 109.8 kg | 212 / 307 lb 96.2 / 139.3 kg |
| 240 lb 108.9 kg | 102 / 146 lb 46.3 / 66.2 kg | 134 / 190 lb 60.8 / 86.2 kg | 175 / 249 lb 79.4 / 112.9 kg | 219 / 316 lb 99.3 / 143.3 kg |
| 250 lb 113.4 kg | 104 / 150 lb 47.2 / 68 kg | 138 / 196 lb 62.6 / 88.9 kg | 180 / 256 lb 81.6 / 116.1 kg | 225 / 324 lb 102.1 / 147 kg |
| 260 lb 117.9 kg | 107 / 154 lb 48.5 / 69.9 kg | 142 / 201 lb 64.4 / 91.2 kg | 185 / 263 lb 83.9 / 119.3 kg | 230 / 333 lb 104.3 / 151 kg |
| 270 lb 122.5 kg | 110 / 158 lb 49.9 / 71.7 kg | 145 / 206 lb 65.8 / 93.4 kg | 190 / 269 lb 86.2 / 122 kg | 236 / 341 lb 107 / 154.7 kg |
| 280 lb 127 kg | 113 / 162 lb 51.3 / 73.5 kg | 149 / 211 lb 67.6 / 95.7 kg | 194 / 276 lb 88 / 125.2 kg | 242 / 350 lb 109.8 / 158.8 kg |
| 290 lb 131.5 kg | 115 / 166 lb 52.2 / 75.3 kg | 152 / 216 lb 68.9 / 98 kg | 199 / 282 lb 90.3 / 127.9 kg | 248 / 358 lb 112.5 / 162.4 kg |
| 300 lb 136.1 kg | 118 / 169 lb 53.5 / 76.7 kg | 156 / 221 lb 70.8 / 100.2 kg | 203 / 289 lb 92.1 / 131.1 kg | 254 / 366 lb 115.2 / 166 kg |
Women’s Squat Jerk vs Barbell Clean And Jerk Standards
How to read the table: The first number is Squat Jerk; the second is Barbell Clean And Jerk. 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 | 35 / 46 lb 15.9 / 20.9 kg | 50 / 66 lb 22.7 / 29.9 kg | 69 / 94 lb 31.3 / 42.6 kg | 87 / 124 lb 39.5 / 56.2 kg |
| 110 lb 49.9 kg | 37 / 49 lb 16.8 / 22.2 kg | 53 / 71 lb 24 / 32.2 kg | 73 / 100 lb 33.1 / 45.4 kg | 93 / 132 lb 42.2 / 59.9 kg |
| 120 lb 54.4 kg | 40 / 52 lb 18.1 / 23.6 kg | 56 / 75 lb 25.4 / 34 kg | 78 / 106 lb 35.4 / 48.1 kg | 98 / 140 lb 44.5 / 63.5 kg |
| 130 lb 59 kg | 42 / 55 lb 19.1 / 24.9 kg | 59 / 79 lb 26.8 / 35.8 kg | 82 / 112 lb 37.2 / 50.8 kg | 104 / 147 lb 47.2 / 66.7 kg |
| 140 lb 63.5 kg | 44 / 57 lb 20 / 25.9 kg | 62 / 83 lb 28.1 / 37.6 kg | 86 / 117 lb 39 / 53.1 kg | 109 / 155 lb 49.4 / 70.3 kg |
| 150 lb 68 kg | 46 / 60 lb 20.9 / 27.2 kg | 65 / 87 lb 29.5 / 39.5 kg | 90 / 123 lb 40.8 / 55.8 kg | 114 / 162 lb 51.7 / 73.5 kg |
| 160 lb 72.6 kg | 48 / 63 lb 21.8 / 28.6 kg | 68 / 91 lb 30.8 / 41.3 kg | 94 / 128 lb 42.6 / 58.1 kg | 119 / 169 lb 54 / 76.7 kg |
| 170 lb 77.1 kg | 50 / 65 lb 22.7 / 29.5 kg | 71 / 95 lb 32.2 / 43.1 kg | 98 / 134 lb 44.5 / 60.8 kg | 124 / 176 lb 56.2 / 79.8 kg |
| 180 lb 81.6 kg | 52 / 68 lb 23.6 / 30.8 kg | 73 / 98 lb 33.1 / 44.5 kg | 102 / 139 lb 46.3 / 63 kg | 129 / 183 lb 58.5 / 83 kg |
| 190 lb 86.2 kg | 54 / 70 lb 24.5 / 31.8 kg | 76 / 102 lb 34.5 / 46.3 kg | 105 / 144 lb 47.6 / 65.3 kg | 133 / 190 lb 60.3 / 86.2 kg |
| 200 lb 90.7 kg | 56 / 73 lb 25.4 / 33.1 kg | 79 / 105 lb 35.8 / 47.6 kg | 109 / 149 lb 49.4 / 67.6 kg | 138 / 196 lb 62.6 / 88.9 kg |
| 210 lb 95.3 kg | 58 / 75 lb 26.3 / 34 kg | 81 / 109 lb 36.7 / 49.4 kg | 113 / 154 lb 51.3 / 69.9 kg | 143 / 203 lb 64.9 / 92.1 kg |
| 220 lb 99.8 kg | 59 / 77 lb 26.8 / 34.9 kg | 84 / 112 lb 38.1 / 50.8 kg | 116 / 159 lb 52.6 / 72.1 kg | 147 / 209 lb 66.7 / 94.8 kg |
| 230 lb 104.3 kg | 61 / 80 lb 27.7 / 36.3 kg | 86 / 116 lb 39 / 52.6 kg | 120 / 164 lb 54.4 / 74.4 kg | 152 / 215 lb 68.9 / 97.5 kg |
| 240 lb 108.9 kg | 63 / 82 lb 28.6 / 37.2 kg | 89 / 119 lb 40.4 / 54 kg | 123 / 168 lb 55.8 / 76.2 kg | 156 / 222 lb 70.8 / 100.7 kg |
How Your Squat Jerk vs Barbell Clean And Jerk 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 squat jerk strength level
The standards use the sex-specific thresholds from the individual Squat Jerk 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 barbell clean and jerk strength level
The standards use the sex-specific thresholds from the individual Barbell Clean And Jerk 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.
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 squat jerk | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the barbell clean and jerk | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Squat Jerk and Barbell Clean And Jerk 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 barbell clean and jerk standard is higher; below zero means the squat jerk 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.
27.7 → 50.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell clean and jerk standard minus the squat jerk standard. A plus sign means the barbell clean and jerk standard is higher. A minus sign means the squat jerk standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +28 lb +12.7 kg | +35 lb +15.8 kg | +47 lb +21.3 kg | +61 lb +27.7 kg |
| 130 lb 59 kg | +29 lb +13.2 kg | +38 lb +17.2 kg | +49 lb +22.2 kg | +65 lb +29.5 kg |
| 140 lb 63.5 kg | +31 lb +14.1 kg | +39 lb +17.7 kg | +52 lb +23.6 kg | +67 lb +30.4 kg |
| 150 lb 68 kg | +33 lb +14.9 kg | +41 lb +18.5 kg | +54 lb +24.5 kg | +71 lb +32.2 kg |
| 160 lb 72.6 kg | +33 lb +14.9 kg | +42 lb +19.1 kg | +56 lb +25.4 kg | +74 lb +33.6 kg |
| 170 lb 77.1 kg | +35 lb +15.9 kg | +44 lb +20 kg | +59 lb +26.8 kg | +77 lb +35 kg |
| 180 lb 81.6 kg | +37 lb +16.8 kg | +46 lb +20.9 kg | +60 lb +27.2 kg | +80 lb +36.3 kg |
| 190 lb 86.2 kg | +38 lb +17.2 kg | +48 lb +21.7 kg | +63 lb +28.6 kg | +83 lb +37.7 kg |
| 200 lb 90.7 kg | +39 lb +17.7 kg | +50 lb +22.7 kg | +65 lb +29.5 kg | +85 lb +38.6 kg |
| 210 lb 95.3 kg | +41 lb +18.6 kg | +51 lb +23.1 kg | +68 lb +30.8 kg | +89 lb +40.4 kg |
| 220 lb 99.8 kg | +42 lb +19.1 kg | +53 lb +24 kg | +70 lb +31.8 kg | +92 lb +41.8 kg |
| 230 lb 104.3 kg | +43 lb +19.5 kg | +54 lb +24.5 kg | +72 lb +32.7 kg | +95 lb +43.1 kg |
| 240 lb 108.9 kg | +44 lb +19.9 kg | +56 lb +25.4 kg | +74 lb +33.5 kg | +97 lb +44 kg |
| 250 lb 113.4 kg | +46 lb +20.8 kg | +58 lb +26.3 kg | +76 lb +34.5 kg | +99 lb +44.9 kg |
| 260 lb 117.9 kg | +47 lb +21.4 kg | +59 lb +26.8 kg | +78 lb +35.4 kg | +103 lb +46.7 kg |
| 270 lb 122.5 kg | +48 lb +21.8 kg | +61 lb +27.6 kg | +79 lb +35.8 kg | +105 lb +47.7 kg |
| 280 lb 127 kg | +49 lb +22.2 kg | +62 lb +28.1 kg | +82 lb +37.2 kg | +108 lb +49 kg |
| 290 lb 131.5 kg | +51 lb +23.1 kg | +64 lb +29.1 kg | +83 lb +37.6 kg | +110 lb +49.9 kg |
| 300 lb 136.1 kg | +51 lb +23.2 kg | +65 lb +29.4 kg | +86 lb +39 kg | +112 lb +50.8 kg |
How Women’s Squat Jerk and Barbell Clean And Jerk Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
16.7 → 29.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell clean and jerk standard minus the squat jerk standard. A plus sign means the barbell clean and jerk standard is higher. A minus sign means the squat jerk standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +11 lb +5 kg | +16 lb +7.2 kg | +25 lb +11.3 kg | +37 lb +16.7 kg |
| 110 lb 49.9 kg | +12 lb +5.4 kg | +18 lb +8.2 kg | +27 lb +12.3 kg | +39 lb +17.7 kg |
| 120 lb 54.4 kg | +12 lb +5.5 kg | +19 lb +8.6 kg | +28 lb +12.7 kg | +42 lb +19 kg |
| 130 lb 59 kg | +13 lb +5.8 kg | +20 lb +9 kg | +30 lb +13.6 kg | +43 lb +19.5 kg |
| 140 lb 63.5 kg | +13 lb +5.9 kg | +21 lb +9.5 kg | +31 lb +14.1 kg | +46 lb +20.9 kg |
| 150 lb 68 kg | +14 lb +6.3 kg | +22 lb +10 kg | +33 lb +15 kg | +48 lb +21.8 kg |
| 160 lb 72.6 kg | +15 lb +6.8 kg | +23 lb +10.5 kg | +34 lb +15.5 kg | +50 lb +22.7 kg |
| 170 lb 77.1 kg | +15 lb +6.8 kg | +24 lb +10.9 kg | +36 lb +16.3 kg | +52 lb +23.6 kg |
| 180 lb 81.6 kg | +16 lb +7.2 kg | +25 lb +11.4 kg | +37 lb +16.7 kg | +54 lb +24.5 kg |
| 190 lb 86.2 kg | +16 lb +7.3 kg | +26 lb +11.8 kg | +39 lb +17.7 kg | +57 lb +25.9 kg |
| 200 lb 90.7 kg | +17 lb +7.7 kg | +26 lb +11.8 kg | +40 lb +18.2 kg | +58 lb +26.3 kg |
| 210 lb 95.3 kg | +17 lb +7.7 kg | +28 lb +12.7 kg | +41 lb +18.6 kg | +60 lb +27.2 kg |
| 220 lb 99.8 kg | +18 lb +8.1 kg | +28 lb +12.7 kg | +43 lb +19.5 kg | +62 lb +28.1 kg |
| 230 lb 104.3 kg | +19 lb +8.6 kg | +30 lb +13.6 kg | +44 lb +20 kg | +63 lb +28.6 kg |
| 240 lb 108.9 kg | +19 lb +8.6 kg | +30 lb +13.6 kg | +45 lb +20.4 kg | +66 lb +29.9 kg |
Squat Jerk and Barbell Clean And Jerk Exercises Used by This Calculator
This calculator uses a strict squat jerk test and a strict barbell clean and jerk test. Use strict canonical Squat Jerk and Barbell Clean And Jerk tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical 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
Use the canonical Barbell Clean And Jerk setup and load convention
Barbell starts on the floor from a dead stop Clean each rep to a stable front rack Complete a valid jerk from the front rack to overhead Split jerk and power jerk count only when locked out and recovered under control Lock out overhead with elbows, hips, and knees extended Recover the feet to balance before the rep counts Lower or reset under control before the next rep No press-outs, push presses, clean and press reps, or power-clean-only reps No hang starts, block starts, rack jerks, hitching, continental cleans, or assisted variations No dumbbells, kettlebells, machines, Smith machines, logs, axle bars, straps, or supportive suits
Enter one recent Squat Jerk result and one recent Barbell Clean And Jerk result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Squat Jerk — View the individual Squat Jerk standards and next strength-level target.
- Barbell Clean And Jerk — View the individual Barbell Clean And Jerk standards and next strength-level target.
- Barbell Power Jerk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Push Jerk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Split Jerk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Overhead Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.