12/6/2023 0 Comments 1 rep max calculator squat– 130 lb Snatch (74% of Clean and Jerk, and remember that C&J is below where it should be, so this snatch is way below their potential based on their squat strength. – 175 lb Clean and Jerk (80% of Front Squat, suggesting their technique on the Clean and/or Jerk needs work because they are 23 lbs below where they COULD be with optimal technique) – 220 lb Front Squat (92% of Back Squat, suggesting a weak posterior chain) – 240 lb Back Squat (89% of Deadlift, suggesting weak posterior chain) What I see most of the time, even with very good lifters, are discrepancies. Įxample of an Athlete With Potential for Higher Oly Lifts If I saw those numbers for an athlete, I would say, “Wow, you’re a really well-balanced athlete”. ![]() – 216 lb Clean and Jerk (90% of Front Squat) Here’s an illustration of a hypothetical well-balanced athlete with sound technique: Estimate Your 1 Rep Max Snatch Potential from Your Clean & JerkĪnd any well-balanced Olympic weightlifter’s snatch should be about 80% of their clean and jerk! If you have a strong jerk, you should be able to jerk that weight, too. Take 90% of your front squat 1RM and you have your 1RM clean potential. Estimate Your 1 Rep Max Clean & Jerk Potential from Your Front Squat So based off of your back squat, you can estimate where your front squat should be. With this type of athlete, there is usually a large difference between back squat and deadlift, with the deadlift much higher. If your back squat is way higher than your front squat, then you may be missing out on some quad strength and are a hip-dominant athlete. This type of athlete’s back squat and deadlift maximums will often be similar. If your front squat and back squat are almost the same (greater than 80%), then you may have strong quads and a weak posterior chain (hamstrings, glutes, and adductors). ![]() Estimate Your 1 Rep Max Front Squat Potential from Your Back Squatįront squat should be about 80% of your back squat. What is your 1 Rep Max Potential? How do you determine your potential for snatch and clean and jerk based off of your squat maxes? I know you all love math as much as I do, so I decided to share with you all the numbers that flow through my head during weightlifting class.
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