Squat Jerk vs Barbell Split Jerk Strength Standards
Compare your squat jerk and barbell split jerk against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: total barbell load and 1–12 strict reps. Pounds or kilograms. For the first exercise, complete strict squat jerk repetitions through full range with a stable setup, controlled weight, and no assistance. For the second exercise, front-rack start, controlled dip, vertical drive, split catch, locked elbows, foot recovery, and stable standing finish. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Squat Jerk vs Barbell Split Jerk Strength Standards
The paired standards below show what the squat jerk and barbell split 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 Squat Jerk / Barbell Split Jerk in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Squat Jerk vs Barbell Split 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 | Squat Jerk | 64 lb29 kg | 85 lb38.6 kg | 110 lb49.9 kg | 138 lb62.6 kg |
| Barbell Split Jerk | 91 lb41.3 kg | 119 lb54 kg | 154 lb69.9 kg | 189 lb85.7 kg | |
| 130 lb59 kg | Squat Jerk | 68 lb30.8 kg | 89 lb40.4 kg | 116 lb52.6 kg | 145 lb65.8 kg |
| Barbell Split Jerk | 96 lb43.5 kg | 126 lb57.2 kg | 162 lb73.5 kg | 200 lb90.7 kg | |
| 140 lb63.5 kg | Squat Jerk | 71 lb32.2 kg | 94 lb42.6 kg | 122 lb55.3 kg | 153 lb69.4 kg |
| Barbell Split Jerk | 101 lb45.8 kg | 132 lb59.9 kg | 171 lb77.6 kg | 210 lb95.3 kg | |
| 150 lb68 kg | Squat Jerk | 74 lb33.6 kg | 98 lb44.5 kg | 128 lb58.1 kg | 160 lb72.6 kg |
| Barbell Split Jerk | 106 lb48.1 kg | 138 lb62.6 kg | 179 lb81.2 kg | 220 lb99.8 kg | |
| 160 lb72.6 kg | Squat Jerk | 78 lb35.4 kg | 103 lb46.7 kg | 134 lb60.8 kg | 167 lb75.7 kg |
| Barbell Split Jerk | 111 lb50.3 kg | 144 lb65.3 kg | 186 lb84.4 kg | 229 lb103.9 kg | |
| 170 lb77.1 kg | Squat Jerk | 81 lb36.7 kg | 107 lb48.5 kg | 139 lb63 kg | 174 lb78.9 kg |
| Barbell Split Jerk | 115 lb52.2 kg | 150 lb68 kg | 194 lb88 kg | 239 lb108.4 kg | |
| 180 lb81.6 kg | Squat Jerk | 84 lb38.1 kg | 111 lb50.3 kg | 145 lb65.8 kg | 180 lb81.6 kg |
| Barbell Split Jerk | 120 lb54.4 kg | 156 lb70.8 kg | 202 lb91.6 kg | 248 lb112.5 kg | |
| 190 lb86.2 kg | Squat Jerk | 87 lb39.5 kg | 115 lb52.2 kg | 150 lb68 kg | 187 lb84.8 kg |
| Barbell Split Jerk | 124 lb56.2 kg | 162 lb73.5 kg | 209 lb94.8 kg | 257 lb116.6 kg | |
| 200 lb90.7 kg | Squat Jerk | 90 lb40.8 kg | 119 lb54 kg | 155 lb70.3 kg | 194 lb88 kg |
| Barbell Split Jerk | 128 lb58.1 kg | 168 lb76.2 kg | 216 lb98 kg | 266 lb120.7 kg | |
| 210 lb95.3 kg | Squat Jerk | 93 lb42.2 kg | 123 lb55.8 kg | 160 lb72.6 kg | 200 lb90.7 kg |
| Barbell Split Jerk | 133 lb60.3 kg | 173 lb78.5 kg | 223 lb101.2 kg | 275 lb124.7 kg | |
| 220 lb99.8 kg | Squat Jerk | 96 lb43.5 kg | 127 lb57.6 kg | 165 lb74.8 kg | 206 lb93.4 kg |
| Barbell Split Jerk | 137 lb62.1 kg | 179 lb81.2 kg | 230 lb104.3 kg | 283 lb128.4 kg | |
| 230 lb104.3 kg | Squat Jerk | 99 lb44.9 kg | 131 lb59.4 kg | 170 lb77.1 kg | 212 lb96.2 kg |
| Barbell Split Jerk | 141 lb64 kg | 184 lb83.5 kg | 237 lb107.5 kg | 292 lb132.4 kg | |
| 240 lb108.9 kg | Squat Jerk | 102 lb46.3 kg | 134 lb60.8 kg | 175 lb79.4 kg | 219 lb99.3 kg |
| Barbell Split Jerk | 145 lb65.8 kg | 189 lb85.7 kg | 244 lb110.7 kg | 300 lb136.1 kg | |
| 250 lb113.4 kg | Squat Jerk | 104 lb47.2 kg | 138 lb62.6 kg | 180 lb81.6 kg | 225 lb102.1 kg |
| Barbell Split Jerk | 149 lb67.6 kg | 195 lb88.5 kg | 251 lb113.9 kg | 309 lb140.2 kg | |
| 260 lb117.9 kg | Squat Jerk | 107 lb48.5 kg | 142 lb64.4 kg | 185 lb83.9 kg | 230 lb104.3 kg |
| Barbell Split Jerk | 153 lb69.4 kg | 200 lb90.7 kg | 258 lb117 kg | 317 lb143.8 kg | |
| 270 lb122.5 kg | Squat Jerk | 110 lb49.9 kg | 145 lb65.8 kg | 190 lb86.2 kg | 236 lb107 kg |
| Barbell Split Jerk | 157 lb71.2 kg | 205 lb93 kg | 264 lb119.7 kg | 325 lb147.4 kg | |
| 280 lb127 kg | Squat Jerk | 113 lb51.3 kg | 149 lb67.6 kg | 194 lb88 kg | 242 lb109.8 kg |
| Barbell Split Jerk | 161 lb73 kg | 210 lb95.3 kg | 271 lb122.9 kg | 333 lb151 kg | |
| 290 lb131.5 kg | Squat Jerk | 115 lb52.2 kg | 152 lb68.9 kg | 199 lb90.3 kg | 248 lb112.5 kg |
| Barbell Split Jerk | 164 lb74.4 kg | 215 lb97.5 kg | 277 lb125.6 kg | 341 lb154.7 kg | |
| 300 lb136.1 kg | Squat Jerk | 118 lb53.5 kg | 156 lb70.8 kg | 203 lb92.1 kg | 254 lb115.2 kg |
| Barbell Split Jerk | 168 lb76.2 kg | 220 lb99.8 kg | 283 lb128.4 kg | 348 lb157.9 kg |
Women’s Squat Jerk vs Barbell Split 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 | Squat Jerk | 35 lb15.9 kg | 50 lb22.7 kg | 69 lb31.3 kg | 87 lb39.5 kg |
| Barbell Split Jerk | 46 lb20.9 kg | 66 lb29.9 kg | 89 lb40.4 kg | 114 lb51.7 kg | |
| 110 lb49.9 kg | Squat Jerk | 37 lb16.8 kg | 53 lb24 kg | 73 lb33.1 kg | 93 lb42.2 kg |
| Barbell Split Jerk | 49 lb22.2 kg | 71 lb32.2 kg | 95 lb43.1 kg | 122 lb55.3 kg | |
| 120 lb54.4 kg | Squat Jerk | 40 lb18.1 kg | 56 lb25.4 kg | 78 lb35.4 kg | 98 lb44.5 kg |
| Barbell Split Jerk | 52 lb23.6 kg | 75 lb34 kg | 101 lb45.8 kg | 129 lb58.5 kg | |
| 130 lb59 kg | Squat Jerk | 42 lb19.1 kg | 59 lb26.8 kg | 82 lb37.2 kg | 104 lb47.2 kg |
| Barbell Split Jerk | 55 lb24.9 kg | 79 lb35.8 kg | 106 lb48.1 kg | 136 lb61.7 kg | |
| 140 lb63.5 kg | Squat Jerk | 44 lb20 kg | 62 lb28.1 kg | 86 lb39 kg | 109 lb49.4 kg |
| Barbell Split Jerk | 57 lb25.9 kg | 83 lb37.6 kg | 112 lb50.8 kg | 143 lb64.9 kg | |
| 150 lb68 kg | Squat Jerk | 46 lb20.9 kg | 65 lb29.5 kg | 90 lb40.8 kg | 114 lb51.7 kg |
| Barbell Split Jerk | 60 lb27.2 kg | 87 lb39.5 kg | 117 lb53.1 kg | 150 lb68 kg | |
| 160 lb72.6 kg | Squat Jerk | 48 lb21.8 kg | 68 lb30.8 kg | 94 lb42.6 kg | 119 lb54 kg |
| Barbell Split Jerk | 63 lb28.6 kg | 91 lb41.3 kg | 122 lb55.3 kg | 157 lb71.2 kg | |
| 170 lb77.1 kg | Squat Jerk | 50 lb22.7 kg | 71 lb32.2 kg | 98 lb44.5 kg | 124 lb56.2 kg |
| Barbell Split Jerk | 65 lb29.5 kg | 95 lb43.1 kg | 127 lb57.6 kg | 163 lb73.9 kg | |
| 180 lb81.6 kg | Squat Jerk | 52 lb23.6 kg | 73 lb33.1 kg | 102 lb46.3 kg | 129 lb58.5 kg |
| Barbell Split Jerk | 68 lb30.8 kg | 98 lb44.5 kg | 132 lb59.9 kg | 169 lb76.7 kg | |
| 190 lb86.2 kg | Squat Jerk | 54 lb24.5 kg | 76 lb34.5 kg | 105 lb47.6 kg | 133 lb60.3 kg |
| Barbell Split Jerk | 70 lb31.8 kg | 102 lb46.3 kg | 137 lb62.1 kg | 176 lb79.8 kg | |
| 200 lb90.7 kg | Squat Jerk | 56 lb25.4 kg | 79 lb35.8 kg | 109 lb49.4 kg | 138 lb62.6 kg |
| Barbell Split Jerk | 73 lb33.1 kg | 105 lb47.6 kg | 142 lb64.4 kg | 182 lb82.6 kg | |
| 210 lb95.3 kg | Squat Jerk | 58 lb26.3 kg | 81 lb36.7 kg | 113 lb51.3 kg | 143 lb64.9 kg |
| Barbell Split Jerk | 75 lb34 kg | 109 lb49.4 kg | 146 lb66.2 kg | 188 lb85.3 kg | |
| 220 lb99.8 kg | Squat Jerk | 59 lb26.8 kg | 84 lb38.1 kg | 116 lb52.6 kg | 147 lb66.7 kg |
| Barbell Split Jerk | 77 lb34.9 kg | 112 lb50.8 kg | 151 lb68.5 kg | 194 lb88 kg | |
| 230 lb104.3 kg | Squat Jerk | 61 lb27.7 kg | 86 lb39 kg | 120 lb54.4 kg | 152 lb68.9 kg |
| Barbell Split Jerk | 80 lb36.3 kg | 116 lb52.6 kg | 156 lb70.8 kg | 199 lb90.3 kg | |
| 240 lb108.9 kg | Squat Jerk | 63 lb28.6 kg | 89 lb40.4 kg | 123 lb55.8 kg | 156 lb70.8 kg |
| Barbell Split Jerk | 82 lb37.2 kg | 119 lb54 kg | 160 lb72.6 kg | 205 lb93 kg |
How Your Squat Jerk vs Barbell Split Jerk Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Set quality matters for this Squat Jerk vs Barbell Split Jerk comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. 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.
3. Find the barbell split jerk strength level
The barbell split 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.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter 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 squat jerk | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the barbell split 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 Squat Jerk and Barbell Split 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.
23.1 → 42.7 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Barbell Split Jerk standard minus the Squat Jerk standard: zero means equal, above zero means the Barbell Split Jerk standard is higher, and below zero means the Squat Jerk 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 Squat Jerk and Barbell Split Jerk Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Barbell Split Jerk for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 12.2 kg at 100 lb and 22.2 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Barbell Split Jerk standard minus the Squat Jerk standard: zero means equal, above zero means the Barbell Split Jerk standard is higher, and below zero means the Squat Jerk 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.
Squat Jerk and Barbell Split Jerk Exercises Used by This Calculator
Valid results depend on using the specified squat jerk and barbell split jerk technique and load convention. Use strict, repeatable Squat Jerk and Barbell Split 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 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 Barbell Split Jerk setup and load convention
Total barbell weight, bodyweight, and reps. Front-rack start, controlled dip, vertical drive, split catch, locked elbows, foot recovery, and stable standing finish. No push presses, no-split push jerks, squat jerks, clean-and-jerk totals, thrusters, press-outs, unstable catches, and strongman implement substitutions. Consistent setup, range, and finish quality across the entered set.
Enter one recent Squat Jerk result and one recent Barbell Split Jerk result
Enter the 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 Split Jerk — View the individual Barbell Split Jerk standards and next strength-level target.
- Barbell Power Jerk — 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 Clean And Jerk — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Overhead Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.