Snatch

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The Basics

The snatch is primarily used as a strength exercise. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.

Related Exercises

Variations

Variation exercises are performed somewhat differently than the given exercise but are largely the same movement. They may target certain involved muscles to slightly different degrees.

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Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

	Rank	Time	Score	Description
●	Untrained	<1 month	<30	Average or below average.
●	Beginner	1-4 months	30-40	Better than average.
●	Novice	4-12 months	40-50	Much better than average.
●	Intermediate	1-2 years	50-60	Fit. A healthy, achievable goal for most people.
●	Advanced	2-4 years	60-70	Very fit. Difficult to achieve for most people.
●	Elite	4+ years	70+	Among the best. Nearing the average maximum potential. Likely able to compete at some level.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.

Male 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	69	102	135	169	202
130	69	105	140	175	210
140	70	107	144	181	218
150	70	110	148	188	226
160	72	112	152	193	233
170	72	114	156	198	240
180	71	115	159	203	246
190	72	118	163	208	254
200	72	119	166	213	260
210	71	120	168	217	265
220	72	122	172	222	272
230	71	122	174	225	277
240	70	123	176	229	282
250	70	124	178	232	288
260	69	125	181	237	293

Female 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	44	69	94	119	144
110	44	71	97	124	151
120	44	73	101	130	158
130	44	74	104	134	164
140	43	75	106	138	169
150	42	76	108	142	174
160	42	77	111	146	180
170	41	77	113	149	184
180	40	77	114	151	189
190	39	78	117	155	194
200	38	78	118	158	197
210	36	77	119	160	201
220	35	78	120	163	206
230	34	77	121	165	209
240	32	77	122	167	212