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 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 Total barbell weight, bodyweight, and reps. 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 Split Jerk Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the squat jerk and barbell split 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 split 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 Split 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 Split Jerk Standards
How to read the table: The first number is Squat Jerk; the second is Barbell Split 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 / 91 lb 29 / 41.3 kg | 85 / 119 lb 38.6 / 54 kg | 110 / 154 lb 49.9 / 69.9 kg | 138 / 189 lb 62.6 / 85.7 kg |
| 130 lb 59 kg | 68 / 96 lb 30.8 / 43.5 kg | 89 / 126 lb 40.4 / 57.2 kg | 116 / 162 lb 52.6 / 73.5 kg | 145 / 200 lb 65.8 / 90.7 kg |
| 140 lb 63.5 kg | 71 / 101 lb 32.2 / 45.8 kg | 94 / 132 lb 42.6 / 59.9 kg | 122 / 171 lb 55.3 / 77.6 kg | 153 / 210 lb 69.4 / 95.3 kg |
| 150 lb 68 kg | 74 / 106 lb 33.6 / 48.1 kg | 98 / 138 lb 44.5 / 62.6 kg | 128 / 179 lb 58.1 / 81.2 kg | 160 / 220 lb 72.6 / 99.8 kg |
| 160 lb 72.6 kg | 78 / 111 lb 35.4 / 50.3 kg | 103 / 144 lb 46.7 / 65.3 kg | 134 / 186 lb 60.8 / 84.4 kg | 167 / 229 lb 75.7 / 103.9 kg |
| 170 lb 77.1 kg | 81 / 115 lb 36.7 / 52.2 kg | 107 / 150 lb 48.5 / 68 kg | 139 / 194 lb 63 / 88 kg | 174 / 239 lb 78.9 / 108.4 kg |
| 180 lb 81.6 kg | 84 / 120 lb 38.1 / 54.4 kg | 111 / 156 lb 50.3 / 70.8 kg | 145 / 202 lb 65.8 / 91.6 kg | 180 / 248 lb 81.6 / 112.5 kg |
| 190 lb 86.2 kg | 87 / 124 lb 39.5 / 56.2 kg | 115 / 162 lb 52.2 / 73.5 kg | 150 / 209 lb 68 / 94.8 kg | 187 / 257 lb 84.8 / 116.6 kg |
| 200 lb 90.7 kg | 90 / 128 lb 40.8 / 58.1 kg | 119 / 168 lb 54 / 76.2 kg | 155 / 216 lb 70.3 / 98 kg | 194 / 266 lb 88 / 120.7 kg |
| 210 lb 95.3 kg | 93 / 133 lb 42.2 / 60.3 kg | 123 / 173 lb 55.8 / 78.5 kg | 160 / 223 lb 72.6 / 101.2 kg | 200 / 275 lb 90.7 / 124.7 kg |
| 220 lb 99.8 kg | 96 / 137 lb 43.5 / 62.1 kg | 127 / 179 lb 57.6 / 81.2 kg | 165 / 230 lb 74.8 / 104.3 kg | 206 / 283 lb 93.4 / 128.4 kg |
| 230 lb 104.3 kg | 99 / 141 lb 44.9 / 64 kg | 131 / 184 lb 59.4 / 83.5 kg | 170 / 237 lb 77.1 / 107.5 kg | 212 / 292 lb 96.2 / 132.4 kg |
| 240 lb 108.9 kg | 102 / 145 lb 46.3 / 65.8 kg | 134 / 189 lb 60.8 / 85.7 kg | 175 / 244 lb 79.4 / 110.7 kg | 219 / 300 lb 99.3 / 136.1 kg |
| 250 lb 113.4 kg | 104 / 149 lb 47.2 / 67.6 kg | 138 / 195 lb 62.6 / 88.5 kg | 180 / 251 lb 81.6 / 113.9 kg | 225 / 309 lb 102.1 / 140.2 kg |
| 260 lb 117.9 kg | 107 / 153 lb 48.5 / 69.4 kg | 142 / 200 lb 64.4 / 90.7 kg | 185 / 258 lb 83.9 / 117 kg | 230 / 317 lb 104.3 / 143.8 kg |
| 270 lb 122.5 kg | 110 / 157 lb 49.9 / 71.2 kg | 145 / 205 lb 65.8 / 93 kg | 190 / 264 lb 86.2 / 119.7 kg | 236 / 325 lb 107 / 147.4 kg |
| 280 lb 127 kg | 113 / 161 lb 51.3 / 73 kg | 149 / 210 lb 67.6 / 95.3 kg | 194 / 271 lb 88 / 122.9 kg | 242 / 333 lb 109.8 / 151 kg |
| 290 lb 131.5 kg | 115 / 164 lb 52.2 / 74.4 kg | 152 / 215 lb 68.9 / 97.5 kg | 199 / 277 lb 90.3 / 125.6 kg | 248 / 341 lb 112.5 / 154.7 kg |
| 300 lb 136.1 kg | 118 / 168 lb 53.5 / 76.2 kg | 156 / 220 lb 70.8 / 99.8 kg | 203 / 283 lb 92.1 / 128.4 kg | 254 / 348 lb 115.2 / 157.9 kg |
Women’s Squat Jerk vs Barbell Split Jerk Standards
How to read the table: The first number is Squat Jerk; the second is Barbell Split 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 / 89 lb 31.3 / 40.4 kg | 87 / 114 lb 39.5 / 51.7 kg |
| 110 lb 49.9 kg | 37 / 49 lb 16.8 / 22.2 kg | 53 / 71 lb 24 / 32.2 kg | 73 / 95 lb 33.1 / 43.1 kg | 93 / 122 lb 42.2 / 55.3 kg |
| 120 lb 54.4 kg | 40 / 52 lb 18.1 / 23.6 kg | 56 / 75 lb 25.4 / 34 kg | 78 / 101 lb 35.4 / 45.8 kg | 98 / 129 lb 44.5 / 58.5 kg |
| 130 lb 59 kg | 42 / 55 lb 19.1 / 24.9 kg | 59 / 79 lb 26.8 / 35.8 kg | 82 / 106 lb 37.2 / 48.1 kg | 104 / 136 lb 47.2 / 61.7 kg |
| 140 lb 63.5 kg | 44 / 57 lb 20 / 25.9 kg | 62 / 83 lb 28.1 / 37.6 kg | 86 / 112 lb 39 / 50.8 kg | 109 / 143 lb 49.4 / 64.9 kg |
| 150 lb 68 kg | 46 / 60 lb 20.9 / 27.2 kg | 65 / 87 lb 29.5 / 39.5 kg | 90 / 117 lb 40.8 / 53.1 kg | 114 / 150 lb 51.7 / 68 kg |
| 160 lb 72.6 kg | 48 / 63 lb 21.8 / 28.6 kg | 68 / 91 lb 30.8 / 41.3 kg | 94 / 122 lb 42.6 / 55.3 kg | 119 / 157 lb 54 / 71.2 kg |
| 170 lb 77.1 kg | 50 / 65 lb 22.7 / 29.5 kg | 71 / 95 lb 32.2 / 43.1 kg | 98 / 127 lb 44.5 / 57.6 kg | 124 / 163 lb 56.2 / 73.9 kg |
| 180 lb 81.6 kg | 52 / 68 lb 23.6 / 30.8 kg | 73 / 98 lb 33.1 / 44.5 kg | 102 / 132 lb 46.3 / 59.9 kg | 129 / 169 lb 58.5 / 76.7 kg |
| 190 lb 86.2 kg | 54 / 70 lb 24.5 / 31.8 kg | 76 / 102 lb 34.5 / 46.3 kg | 105 / 137 lb 47.6 / 62.1 kg | 133 / 176 lb 60.3 / 79.8 kg |
| 200 lb 90.7 kg | 56 / 73 lb 25.4 / 33.1 kg | 79 / 105 lb 35.8 / 47.6 kg | 109 / 142 lb 49.4 / 64.4 kg | 138 / 182 lb 62.6 / 82.6 kg |
| 210 lb 95.3 kg | 58 / 75 lb 26.3 / 34 kg | 81 / 109 lb 36.7 / 49.4 kg | 113 / 146 lb 51.3 / 66.2 kg | 143 / 188 lb 64.9 / 85.3 kg |
| 220 lb 99.8 kg | 59 / 77 lb 26.8 / 34.9 kg | 84 / 112 lb 38.1 / 50.8 kg | 116 / 151 lb 52.6 / 68.5 kg | 147 / 194 lb 66.7 / 88 kg |
| 230 lb 104.3 kg | 61 / 80 lb 27.7 / 36.3 kg | 86 / 116 lb 39 / 52.6 kg | 120 / 156 lb 54.4 / 70.8 kg | 152 / 199 lb 68.9 / 90.3 kg |
| 240 lb 108.9 kg | 63 / 82 lb 28.6 / 37.2 kg | 89 / 119 lb 40.4 / 54 kg | 123 / 160 lb 55.8 / 72.6 kg | 156 / 205 lb 70.8 / 93 kg |
How Your Squat Jerk vs Barbell Split 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 split jerk strength level
The standards use the sex-specific thresholds from the individual Barbell Split 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 split 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 Split 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 split 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.
23.1 → 42.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell split jerk standard minus the squat jerk standard. A plus sign means the barbell split jerk standard is higher. A minus sign means the squat jerk standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +27 lb +12.3 kg | +34 lb +15.4 kg | +44 lb +20 kg | +51 lb +23.1 kg |
| 130 lb 59 kg | +28 lb +12.7 kg | +37 lb +16.8 kg | +46 lb +20.9 kg | +55 lb +24.9 kg |
| 140 lb 63.5 kg | +30 lb +13.6 kg | +38 lb +17.3 kg | +49 lb +22.3 kg | +57 lb +25.9 kg |
| 150 lb 68 kg | +32 lb +14.5 kg | +40 lb +18.1 kg | +51 lb +23.1 kg | +60 lb +27.2 kg |
| 160 lb 72.6 kg | +33 lb +14.9 kg | +41 lb +18.6 kg | +52 lb +23.6 kg | +62 lb +28.2 kg |
| 170 lb 77.1 kg | +34 lb +15.5 kg | +43 lb +19.5 kg | +55 lb +25 kg | +65 lb +29.5 kg |
| 180 lb 81.6 kg | +36 lb +16.3 kg | +45 lb +20.5 kg | +57 lb +25.8 kg | +68 lb +30.9 kg |
| 190 lb 86.2 kg | +37 lb +16.7 kg | +47 lb +21.3 kg | +59 lb +26.8 kg | +70 lb +31.8 kg |
| 200 lb 90.7 kg | +38 lb +17.3 kg | +49 lb +22.2 kg | +61 lb +27.7 kg | +72 lb +32.7 kg |
| 210 lb 95.3 kg | +40 lb +18.1 kg | +50 lb +22.7 kg | +63 lb +28.6 kg | +75 lb +34 kg |
| 220 lb 99.8 kg | +41 lb +18.6 kg | +52 lb +23.6 kg | +65 lb +29.5 kg | +77 lb +35 kg |
| 230 lb 104.3 kg | +42 lb +19.1 kg | +53 lb +24.1 kg | +67 lb +30.4 kg | +80 lb +36.2 kg |
| 240 lb 108.9 kg | +43 lb +19.5 kg | +55 lb +24.9 kg | +69 lb +31.3 kg | +81 lb +36.8 kg |
| 250 lb 113.4 kg | +45 lb +20.4 kg | +57 lb +25.9 kg | +71 lb +32.3 kg | +84 lb +38.1 kg |
| 260 lb 117.9 kg | +46 lb +20.9 kg | +58 lb +26.3 kg | +73 lb +33.1 kg | +87 lb +39.5 kg |
| 270 lb 122.5 kg | +47 lb +21.3 kg | +60 lb +27.2 kg | +74 lb +33.5 kg | +89 lb +40.4 kg |
| 280 lb 127 kg | +48 lb +21.7 kg | +61 lb +27.7 kg | +77 lb +34.9 kg | +91 lb +41.2 kg |
| 290 lb 131.5 kg | +49 lb +22.2 kg | +63 lb +28.6 kg | +78 lb +35.3 kg | +93 lb +42.2 kg |
| 300 lb 136.1 kg | +50 lb +22.7 kg | +64 lb +29 kg | +80 lb +36.3 kg | +94 lb +42.7 kg |
How Women’s Squat Jerk and Barbell Split 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.
12.2 → 22.2 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell split jerk standard minus the squat jerk standard. A plus sign means the barbell split 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 | +20 lb +9.1 kg | +27 lb +12.2 kg |
| 110 lb 49.9 kg | +12 lb +5.4 kg | +18 lb +8.2 kg | +22 lb +10 kg | +29 lb +13.1 kg |
| 120 lb 54.4 kg | +12 lb +5.5 kg | +19 lb +8.6 kg | +23 lb +10.4 kg | +31 lb +14 kg |
| 130 lb 59 kg | +13 lb +5.8 kg | +20 lb +9 kg | +24 lb +10.9 kg | +32 lb +14.5 kg |
| 140 lb 63.5 kg | +13 lb +5.9 kg | +21 lb +9.5 kg | +26 lb +11.8 kg | +34 lb +15.5 kg |
| 150 lb 68 kg | +14 lb +6.3 kg | +22 lb +10 kg | +27 lb +12.3 kg | +36 lb +16.3 kg |
| 160 lb 72.6 kg | +15 lb +6.8 kg | +23 lb +10.5 kg | +28 lb +12.7 kg | +38 lb +17.2 kg |
| 170 lb 77.1 kg | +15 lb +6.8 kg | +24 lb +10.9 kg | +29 lb +13.1 kg | +39 lb +17.7 kg |
| 180 lb 81.6 kg | +16 lb +7.2 kg | +25 lb +11.4 kg | +30 lb +13.6 kg | +40 lb +18.2 kg |
| 190 lb 86.2 kg | +16 lb +7.3 kg | +26 lb +11.8 kg | +32 lb +14.5 kg | +43 lb +19.5 kg |
| 200 lb 90.7 kg | +17 lb +7.7 kg | +26 lb +11.8 kg | +33 lb +15 kg | +44 lb +20 kg |
| 210 lb 95.3 kg | +17 lb +7.7 kg | +28 lb +12.7 kg | +33 lb +14.9 kg | +45 lb +20.4 kg |
| 220 lb 99.8 kg | +18 lb +8.1 kg | +28 lb +12.7 kg | +35 lb +15.9 kg | +47 lb +21.3 kg |
| 230 lb 104.3 kg | +19 lb +8.6 kg | +30 lb +13.6 kg | +36 lb +16.4 kg | +47 lb +21.4 kg |
| 240 lb 108.9 kg | +19 lb +8.6 kg | +30 lb +13.6 kg | +37 lb +16.8 kg | +49 lb +22.2 kg |
Squat Jerk and Barbell Split Jerk Exercises Used by This Calculator
This calculator uses a strict squat jerk test and a strict barbell split jerk test. Use strict canonical Squat Jerk and Barbell Split 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 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 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 Split Jerk — View the individual Barbell Split 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 Clean And 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.