Barbell Power Snatch vs Overhead Squat Strength Standards
Compare your barbell power snatch and overhead squat 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 Barbell Power Snatch and a strict, repeatable overhead squat test using the canonical setup, range, and finish rules. 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.
Barbell Power Snatch vs Overhead Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell power snatch and overhead squat to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your barbell power snatch and overhead squat.
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 Barbell Power Snatch / Overhead Squat, 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 Barbell Power Snatch vs Overhead Squat Standards
How to read the table: The first number is Barbell Power Snatch; the second is Overhead Squat. 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 | 66 / 84 lb 29.9 / 38.1 kg | 91 / 112 lb 41.3 / 50.8 kg | 121 / 147 lb 54.9 / 66.7 kg | 151 / 182 lb 68.5 / 82.6 kg |
| 130 lb 59 kg | 70 / 89 lb 31.8 / 40.4 kg | 96 / 118 lb 43.5 / 53.5 kg | 127 / 155 lb 57.6 / 70.3 kg | 159 / 192 lb 72.1 / 87.1 kg |
| 140 lb 63.5 kg | 73 / 93 lb 33.1 / 42.2 kg | 101 / 124 lb 45.8 / 56.2 kg | 134 / 163 lb 60.8 / 73.9 kg | 167 / 202 lb 75.7 / 91.6 kg |
| 150 lb 68 kg | 77 / 97 lb 34.9 / 44 kg | 106 / 130 lb 48.1 / 59 kg | 140 / 171 lb 63.5 / 77.6 kg | 175 / 211 lb 79.4 / 95.7 kg |
| 160 lb 72.6 kg | 80 / 102 lb 36.3 / 46.3 kg | 111 / 136 lb 50.3 / 61.7 kg | 146 / 178 lb 66.2 / 80.7 kg | 183 / 220 lb 83 / 99.8 kg |
| 170 lb 77.1 kg | 84 / 106 lb 38.1 / 48.1 kg | 115 / 141 lb 52.2 / 64 kg | 152 / 186 lb 68.9 / 84.4 kg | 190 / 229 lb 86.2 / 103.9 kg |
| 180 lb 81.6 kg | 87 / 110 lb 39.5 / 49.9 kg | 120 / 147 lb 54.4 / 66.7 kg | 158 / 193 lb 71.7 / 87.5 kg | 198 / 238 lb 89.8 / 108 kg |
| 190 lb 86.2 kg | 90 / 114 lb 40.8 / 51.7 kg | 124 / 152 lb 56.2 / 68.9 kg | 164 / 200 lb 74.4 / 90.7 kg | 205 / 247 lb 93 / 112 kg |
| 200 lb 90.7 kg | 93 / 118 lb 42.2 / 53.5 kg | 128 / 157 lb 58.1 / 71.2 kg | 170 / 207 lb 77.1 / 93.9 kg | 212 / 256 lb 96.2 / 116.1 kg |
| 210 lb 95.3 kg | 96 / 122 lb 43.5 / 55.3 kg | 133 / 162 lb 60.3 / 73.5 kg | 175 / 214 lb 79.4 / 97.1 kg | 219 / 264 lb 99.3 / 119.7 kg |
| 220 lb 99.8 kg | 99 / 126 lb 44.9 / 57.2 kg | 137 / 168 lb 62.1 / 76.2 kg | 181 / 221 lb 82.1 / 100.2 kg | 226 / 272 lb 102.5 / 123.4 kg |
| 230 lb 104.3 kg | 102 / 129 lb 46.3 / 58.5 kg | 141 / 173 lb 64 / 78.5 kg | 186 / 227 lb 84.4 / 103 kg | 233 / 281 lb 105.7 / 127.5 kg |
| 240 lb 108.9 kg | 105 / 133 lb 47.6 / 60.3 kg | 145 / 178 lb 65.8 / 80.7 kg | 192 / 234 lb 87.1 / 106.1 kg | 240 / 289 lb 108.9 / 131.1 kg |
| 250 lb 113.4 kg | 108 / 137 lb 49 / 62.1 kg | 149 / 183 lb 67.6 / 83 kg | 197 / 240 lb 89.4 / 108.9 kg | 246 / 297 lb 111.6 / 134.7 kg |
| 260 lb 117.9 kg | 111 / 141 lb 50.3 / 64 kg | 153 / 187 lb 69.4 / 84.8 kg | 202 / 247 lb 91.6 / 112 kg | 253 / 304 lb 114.8 / 137.9 kg |
| 270 lb 122.5 kg | 114 / 144 lb 51.7 / 65.3 kg | 157 / 192 lb 71.2 / 87.1 kg | 207 / 253 lb 93.9 / 114.8 kg | 259 / 312 lb 117.5 / 141.5 kg |
| 280 lb 127 kg | 117 / 148 lb 53.1 / 67.1 kg | 161 / 197 lb 73 / 89.4 kg | 212 / 259 lb 96.2 / 117.5 kg | 265 / 320 lb 120.2 / 145.1 kg |
| 290 lb 131.5 kg | 119 / 151 lb 54 / 68.5 kg | 164 / 201 lb 74.4 / 91.2 kg | 217 / 265 lb 98.4 / 120.2 kg | 272 / 327 lb 123.4 / 148.3 kg |
| 300 lb 136.1 kg | 122 / 155 lb 55.3 / 70.3 kg | 168 / 206 lb 76.2 / 93.4 kg | 222 / 271 lb 100.7 / 122.9 kg | 278 / 335 lb 126.1 / 152 kg |
Women’s Barbell Power Snatch vs Overhead Squat Standards
How to read the table: The first number is Barbell Power Snatch; the second is Overhead Squat. 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 | 38 / 52 lb 17.2 / 23.6 kg | 56 / 75 lb 25.4 / 34 kg | 79 / 103 lb 35.8 / 46.7 kg | 98 / 126 lb 44.5 / 57.2 kg |
| 110 lb 49.9 kg | 41 / 55 lb 18.6 / 24.9 kg | 60 / 80 lb 27.2 / 36.3 kg | 84 / 110 lb 38.1 / 49.9 kg | 105 / 134 lb 47.6 / 60.8 kg |
| 120 lb 54.4 kg | 43 / 59 lb 19.5 / 26.8 kg | 64 / 84 lb 29 / 38.1 kg | 89 / 116 lb 40.4 / 52.6 kg | 111 / 142 lb 50.3 / 64.4 kg |
| 130 lb 59 kg | 45 / 62 lb 20.4 / 28.1 kg | 67 / 89 lb 30.4 / 40.4 kg | 94 / 123 lb 42.6 / 55.8 kg | 117 / 150 lb 53.1 / 68 kg |
| 140 lb 63.5 kg | 48 / 65 lb 21.8 / 29.5 kg | 71 / 94 lb 32.2 / 42.6 kg | 98 / 129 lb 44.5 / 58.5 kg | 123 / 158 lb 55.8 / 71.7 kg |
| 150 lb 68 kg | 50 / 68 lb 22.7 / 30.8 kg | 74 / 98 lb 33.6 / 44.5 kg | 103 / 135 lb 46.7 / 61.2 kg | 129 / 165 lb 58.5 / 74.8 kg |
| 160 lb 72.6 kg | 52 / 71 lb 23.6 / 32.2 kg | 77 / 102 lb 34.9 / 46.3 kg | 108 / 141 lb 49 / 64 kg | 135 / 172 lb 61.2 / 78 kg |
| 170 lb 77.1 kg | 54 / 74 lb 24.5 / 33.6 kg | 80 / 107 lb 36.3 / 48.5 kg | 112 / 147 lb 50.8 / 66.7 kg | 140 / 179 lb 63.5 / 81.2 kg |
| 180 lb 81.6 kg | 56 / 77 lb 25.4 / 34.9 kg | 84 / 111 lb 38.1 / 50.3 kg | 116 / 152 lb 52.6 / 68.9 kg | 146 / 186 lb 66.2 / 84.4 kg |
| 190 lb 86.2 kg | 59 / 80 lb 26.8 / 36.3 kg | 87 / 115 lb 39.5 / 52.2 kg | 121 / 158 lb 54.9 / 71.7 kg | 151 / 193 lb 68.5 / 87.5 kg |
| 200 lb 90.7 kg | 61 / 82 lb 27.7 / 37.2 kg | 90 / 119 lb 40.8 / 54 kg | 125 / 164 lb 56.7 / 74.4 kg | 156 / 200 lb 70.8 / 90.7 kg |
| 210 lb 95.3 kg | 63 / 85 lb 28.6 / 38.6 kg | 93 / 123 lb 42.2 / 55.8 kg | 129 / 169 lb 58.5 / 76.7 kg | 161 / 206 lb 73 / 93.4 kg |
| 220 lb 99.8 kg | 65 / 88 lb 29.5 / 39.9 kg | 96 / 127 lb 43.5 / 57.6 kg | 133 / 174 lb 60.3 / 78.9 kg | 167 / 213 lb 75.7 / 96.6 kg |
| 230 lb 104.3 kg | 66 / 90 lb 29.9 / 40.8 kg | 98 / 130 lb 44.5 / 59 kg | 137 / 180 lb 62.1 / 81.6 kg | 172 / 219 lb 78 / 99.3 kg |
| 240 lb 108.9 kg | 68 / 93 lb 30.8 / 42.2 kg | 101 / 134 lb 45.8 / 60.8 kg | 141 / 185 lb 64 / 83.9 kg | 176 / 226 lb 79.8 / 102.5 kg |
How Your Barbell Power Snatch vs Overhead Squat 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 barbell power snatch strength level
The standards use the sex-specific thresholds from the individual Barbell Power Snatch 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 overhead squat strength level
The standards use the sex-specific targets from the individual Overhead Squat 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 heavier 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 barbell power snatch | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the overhead squat | Adjust overhead squat targets to exact bodyweight with the 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 Barbell Power Snatch and Overhead Squat 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 overhead squat standard is higher; below zero means the barbell power snatch 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.
14.1 → 25.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the overhead squat standard minus the barbell power snatch standard. A plus sign means the overhead squat standard is higher. A minus sign means the barbell power snatch standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +18 lb +8.2 kg | +21 lb +9.5 kg | +26 lb +11.8 kg | +31 lb +14.1 kg |
| 130 lb 59 kg | +19 lb +8.6 kg | +22 lb +10 kg | +28 lb +12.7 kg | +33 lb +15 kg |
| 140 lb 63.5 kg | +20 lb +9.1 kg | +23 lb +10.4 kg | +29 lb +13.1 kg | +35 lb +15.9 kg |
| 150 lb 68 kg | +20 lb +9.1 kg | +24 lb +10.9 kg | +31 lb +14.1 kg | +36 lb +16.3 kg |
| 160 lb 72.6 kg | +22 lb +10 kg | +25 lb +11.4 kg | +32 lb +14.5 kg | +37 lb +16.8 kg |
| 170 lb 77.1 kg | +22 lb +10 kg | +26 lb +11.8 kg | +34 lb +15.5 kg | +39 lb +17.7 kg |
| 180 lb 81.6 kg | +23 lb +10.4 kg | +27 lb +12.3 kg | +35 lb +15.8 kg | +40 lb +18.2 kg |
| 190 lb 86.2 kg | +24 lb +10.9 kg | +28 lb +12.7 kg | +36 lb +16.3 kg | +42 lb +19 kg |
| 200 lb 90.7 kg | +25 lb +11.3 kg | +29 lb +13.1 kg | +37 lb +16.8 kg | +44 lb +19.9 kg |
| 210 lb 95.3 kg | +26 lb +11.8 kg | +29 lb +13.2 kg | +39 lb +17.7 kg | +45 lb +20.4 kg |
| 220 lb 99.8 kg | +27 lb +12.3 kg | +31 lb +14.1 kg | +40 lb +18.1 kg | +46 lb +20.9 kg |
| 230 lb 104.3 kg | +27 lb +12.2 kg | +32 lb +14.5 kg | +41 lb +18.6 kg | +48 lb +21.8 kg |
| 240 lb 108.9 kg | +28 lb +12.7 kg | +33 lb +14.9 kg | +42 lb +19 kg | +49 lb +22.2 kg |
| 250 lb 113.4 kg | +29 lb +13.1 kg | +34 lb +15.4 kg | +43 lb +19.5 kg | +51 lb +23.1 kg |
| 260 lb 117.9 kg | +30 lb +13.7 kg | +34 lb +15.4 kg | +45 lb +20.4 kg | +51 lb +23.1 kg |
| 270 lb 122.5 kg | +30 lb +13.6 kg | +35 lb +15.9 kg | +46 lb +20.9 kg | +53 lb +24 kg |
| 280 lb 127 kg | +31 lb +14 kg | +36 lb +16.4 kg | +47 lb +21.3 kg | +55 lb +24.9 kg |
| 290 lb 131.5 kg | +32 lb +14.5 kg | +37 lb +16.8 kg | +48 lb +21.8 kg | +55 lb +24.9 kg |
| 300 lb 136.1 kg | +33 lb +15 kg | +38 lb +17.2 kg | +49 lb +22.2 kg | +57 lb +25.9 kg |
How Women’s Barbell Power Snatch and Overhead Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
12.7 → 22.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the overhead squat standard minus the barbell power snatch standard. A plus sign means the overhead squat standard is higher. A minus sign means the barbell power snatch standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +14 lb +6.4 kg | +19 lb +8.6 kg | +24 lb +10.9 kg | +28 lb +12.7 kg |
| 110 lb 49.9 kg | +14 lb +6.3 kg | +20 lb +9.1 kg | +26 lb +11.8 kg | +29 lb +13.2 kg |
| 120 lb 54.4 kg | +16 lb +7.3 kg | +20 lb +9.1 kg | +27 lb +12.2 kg | +31 lb +14.1 kg |
| 130 lb 59 kg | +17 lb +7.7 kg | +22 lb +10 kg | +29 lb +13.2 kg | +33 lb +14.9 kg |
| 140 lb 63.5 kg | +17 lb +7.7 kg | +23 lb +10.4 kg | +31 lb +14 kg | +35 lb +15.9 kg |
| 150 lb 68 kg | +18 lb +8.1 kg | +24 lb +10.9 kg | +32 lb +14.5 kg | +36 lb +16.3 kg |
| 160 lb 72.6 kg | +19 lb +8.6 kg | +25 lb +11.4 kg | +33 lb +15 kg | +37 lb +16.8 kg |
| 170 lb 77.1 kg | +20 lb +9.1 kg | +27 lb +12.2 kg | +35 lb +15.9 kg | +39 lb +17.7 kg |
| 180 lb 81.6 kg | +21 lb +9.5 kg | +27 lb +12.2 kg | +36 lb +16.3 kg | +40 lb +18.2 kg |
| 190 lb 86.2 kg | +21 lb +9.5 kg | +28 lb +12.7 kg | +37 lb +16.8 kg | +42 lb +19 kg |
| 200 lb 90.7 kg | +21 lb +9.5 kg | +29 lb +13.2 kg | +39 lb +17.7 kg | +44 lb +19.9 kg |
| 210 lb 95.3 kg | +22 lb +10 kg | +30 lb +13.6 kg | +40 lb +18.2 kg | +45 lb +20.4 kg |
| 220 lb 99.8 kg | +23 lb +10.4 kg | +31 lb +14.1 kg | +41 lb +18.6 kg | +46 lb +20.9 kg |
| 230 lb 104.3 kg | +24 lb +10.9 kg | +32 lb +14.5 kg | +43 lb +19.5 kg | +47 lb +21.3 kg |
| 240 lb 108.9 kg | +25 lb +11.4 kg | +33 lb +15 kg | +44 lb +19.9 kg | +50 lb +22.7 kg |
Barbell Power Snatch and Overhead Squat Exercises Used by This Calculator
This calculator uses a strict barbell power snatch test and a strict overhead squat. Use strict canonical Barbell Power Snatch and Overhead Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Barbell Power Snatch setup and load convention
the entered weight for strict Barbell Power Snatch valid Barbell Power Snatch reps Pull from the floor and receive the bar overhead above full squat depth with control, then stand fully if needed. A valid finish requires overhead lockout, balance, and full standing control Consistent setup, range, and finish quality across the entered set No substituted exercise or assisted reps
Use a strict, repeatable Overhead Squat
Follow the individual Overhead Squat calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Enter one recent Barbell Power Snatch result and one recent Overhead Squat result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Barbell Power Snatch — View the individual Barbell Power Snatch standards and next strength-level target.
- Overhead Squat — View the individual Overhead Squat standards and next strength-level target.
- Barbell Snatch — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Hang Power Snatch — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Snatch Balance — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Power Clean — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.