Snatch Pull

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Hamstring, Gluteus Maximus, Erector Spinae, Trapezius
Secondary Muscles	Quadriceps Femoris, Adductor Muscle Group
Stabilizer Muscles	Rectus Abdominis, Abdominal External Oblique, Forearm Flexors
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Hamstring, Gluteus Maximus, Erector Spinae, Trapezius

Secondary Muscles

Quadriceps Femoris, Adductor Muscle Group

Stabilizer Muscles

Rectus Abdominis, Abdominal External Oblique, Forearm Flexors

Grip Muscles

Forearm Flexors

Snatch Pull Average Weight [1RM]

Level
Beg.	40 kg (88 lb)	24 kg (54 lb)
Nov.	58 kg (128 lb)	35 kg (76 lb)
Int.	81 kg (178 lb)	47 kg (104 lb)
Adv.	107 kg (236 lb)	62 kg (136 lb)
Pro	136 kg (300 lb)	78 kg (171 lb)

Level

Beg.

40 kg
(88 lb)

24 kg
(54 lb)

Nov.

58 kg
(128 lb)

35 kg
(76 lb)

Int.

81 kg
(178 lb)

47 kg
(104 lb)

Adv.

107 kg
(236 lb)

62 kg
(136 lb)

Pro

136 kg
(300 lb)

78 kg
(171 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Snatch Pull Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	50	77	113	156	202
120	57	87	124	168	217
130	64	95	135	181	231
140	71	104	145	192	244
150	78	112	154	203	256
160	85	120	164	214	268
170	91	128	173	224	280
180	98	135	182	234	291
190	104	143	190	244	302
200	110	150	198	253	312
210	116	157	206	262	322
220	122	164	214	271	332
230	128	170	222	280	341
240	133	177	229	288	350
250	139	183	236	296	359
260	144	189	243	304	368
270	149	195	250	311	376
280	154	201	257	319	384
290	160	207	263	326	392
300	164	213	269	333	400
310	169	218	276	340	408

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	75	109	152	201	255
20	85	125	173	230	292
25	88	128	178	236	300
30	88	128	178	236	300
35	88	128	178	236	300
40	88	128	178	236	300
45	83	121	169	224	284
50	78	114	158	210	267
55	72	105	147	195	247
60	66	96	134	178	225
65	60	87	121	160	204
70	53	78	108	144	183
75	48	70	97	129	163
80	43	62	87	115	146
85	38	56	78	103	131
90	35	50	70	93	118

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	37	55	78	105	134
100	41	60	84	111	141
110	45	65	89	117	148
120	48	69	94	123	154
130	52	73	99	128	160
140	55	76	103	133	166
150	58	80	107	138	171
160	61	83	111	142	176
170	64	87	115	147	181
180	66	90	118	151	185
190	69	93	122	155	190
200	71	96	125	158	194
210	74	99	128	162	198
220	76	101	131	166	202
230	79	104	134	169	205
240	81	107	137	172	209
250	83	109	140	175	212
260	85	111	143	178	216

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	46	65	89	116	146
20	52	74	101	133	167
25	54	76	104	136	171
30	54	76	104	136	171
35	54	76	104	136	171
40	54	76	104	136	171
45	51	72	99	129	162
50	48	68	93	121	152
55	44	63	86	112	141
60	40	57	78	102	129
65	36	52	71	93	116
70	33	46	63	83	104
75	29	42	57	74	93
80	26	37	51	66	83
85	23	33	45	60	75
90	21	30	41	54	67

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 25-35 Calories
Medium	🔥 35-50 Calories
Hard	🔥 50-70 Calories
Max	🔥 70-90 Calories

Intensity

Calories Burned

Easy

🔥 25-35 Calories

Medium

🔥 35-50 Calories

Hard

🔥 50-70 Calories

Max

🔥 70-90 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Snatch Pull Average Weight [1RM]

Snatch Pull Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	50	77	113	156	202
120	57	87	124	168	217
130	64	95	135	181	231
140	71	104	145	192	244
150	78	112	154	203	256
160	85	120	164	214	268
170	91	128	173	224	280
180	98	135	182	234	291
190	104	143	190	244	302
200	110	150	198	253	312
210	116	157	206	262	322
220	122	164	214	271	332
230	128	170	222	280	341
240	133	177	229	288	350
250	139	183	236	296	359
260	144	189	243	304	368
270	149	195	250	311	376
280	154	201	257	319	384
290	160	207	263	326	392
300	164	213	269	333	400
310	169	218	276	340	408

Age	Beg.	Nov.	Int.	Adv.	Pro
15	75	109	152	201	255
20	85	125	173	230	292
25	88	128	178	236	300
30	88	128	178	236	300
35	88	128	178	236	300
40	88	128	178	236	300
45	83	121	169	224	284
50	78	114	158	210	267
55	72	105	147	195	247
60	66	96	134	178	225
65	60	87	121	160	204
70	53	78	108	144	183
75	48	70	97	129	163
80	43	62	87	115	146
85	38	56	78	103	131
90	35	50	70	93	118

BW	Beg.	Nov.	Int.	Adv.	Pro
90	37	55	78	105	134
100	41	60	84	111	141
110	45	65	89	117	148
120	48	69	94	123	154
130	52	73	99	128	160
140	55	76	103	133	166
150	58	80	107	138	171
160	61	83	111	142	176
170	64	87	115	147	181
180	66	90	118	151	185
190	69	93	122	155	190
200	71	96	125	158	194
210	74	99	128	162	198
220	76	101	131	166	202
230	79	104	134	169	205
240	81	107	137	172	209
250	83	109	140	175	212
260	85	111	143	178	216

Age	Beg.	Nov.	Int.	Adv.	Pro
15	46	65	89	116	146
20	52	74	101	133	167
25	54	76	104	136	171
30	54	76	104	136	171
35	54	76	104	136	171
40	54	76	104	136	171
45	51	72	99	129	162
50	48	68	93	121	152
55	44	63	86	112	141
60	40	57	78	102	129
65	36	52	71	93	116
70	33	46	63	83	104
75	29	42	57	74	93
80	26	37	51	66	83
85	23	33	45	60	75
90	21	30	41	54	67

BW	Beg.	Nov.	Int.	Adv.	Pro
110	50	77	113	156	202
120	57	87	124	168	217
130	64	95	135	181	231
140	71	104	145	192	244
150	78	112	154	203	256
160	85	120	164	214	268
170	91	128	173	224	280
180	98	135	182	234	291
190	104	143	190	244	302
200	110	150	198	253	312
210	116	157	206	262	322
220	122	164	214	271	332
230	128	170	222	280	341
240	133	177	229	288	350
250	139	183	236	296	359
260	144	189	243	304	368
270	149	195	250	311	376
280	154	201	257	319	384
290	160	207	263	326	392
300	164	213	269	333	400
310	169	218	276	340	408

Age	Beg.	Nov.	Int.	Adv.	Pro
15	75	109	152	201	255
20	85	125	173	230	292
25	88	128	178	236	300
30	88	128	178	236	300
35	88	128	178	236	300
40	88	128	178	236	300
45	83	121	169	224	284
50	78	114	158	210	267
55	72	105	147	195	247
60	66	96	134	178	225
65	60	87	121	160	204
70	53	78	108	144	183
75	48	70	97	129	163
80	43	62	87	115	146
85	38	56	78	103	131
90	35	50	70	93	118

BW	Beg.	Nov.	Int.	Adv.	Pro
90	37	55	78	105	134
100	41	60	84	111	141
110	45	65	89	117	148
120	48	69	94	123	154
130	52	73	99	128	160
140	55	76	103	133	166
150	58	80	107	138	171
160	61	83	111	142	176
170	64	87	115	147	181
180	66	90	118	151	185
190	69	93	122	155	190
200	71	96	125	158	194
210	74	99	128	162	198
220	76	101	131	166	202
230	79	104	134	169	205
240	81	107	137	172	209
250	83	109	140	175	212
260	85	111	143	178	216

Age	Beg.	Nov.	Int.	Adv.	Pro
15	46	65	89	116	146
20	52	74	101	133	167
25	54	76	104	136	171
30	54	76	104	136	171
35	54	76	104	136	171
40	54	76	104	136	171
45	51	72	99	129	162
50	48	68	93	121	152
55	44	63	86	112	141
60	40	57	78	102	129
65	36	52	71	93	116
70	33	46	63	83	104
75	29	42	57	74	93
80	26	37	51	66	83
85	23	33	45	60	75
90	21	30	41	54	67

BW	Beg.	Nov.	Int.	Adv.	Pro
110	50	77	113	156	202
120	57	87	124	168	217
130	64	95	135	181	231
140	71	104	145	192	244
150	78	112	154	203	256
160	85	120	164	214	268
170	91	128	173	224	280
180	98	135	182	234	291
190	104	143	190	244	302
200	110	150	198	253	312
210	116	157	206	262	322
220	122	164	214	271	332
230	128	170	222	280	341
240	133	177	229	288	350
250	139	183	236	296	359
260	144	189	243	304	368
270	149	195	250	311	376
280	154	201	257	319	384
290	160	207	263	326	392
300	164	213	269	333	400
310	169	218	276	340	408

Age	Beg.	Nov.	Int.	Adv.	Pro
15	75	109	152	201	255
20	85	125	173	230	292
25	88	128	178	236	300
30	88	128	178	236	300
35	88	128	178	236	300
40	88	128	178	236	300
45	83	121	169	224	284
50	78	114	158	210	267
55	72	105	147	195	247
60	66	96	134	178	225
65	60	87	121	160	204
70	53	78	108	144	183
75	48	70	97	129	163
80	43	62	87	115	146
85	38	56	78	103	131
90	35	50	70	93	118

BW	Beg.	Nov.	Int.	Adv.	Pro
90	37	55	78	105	134
100	41	60	84	111	141
110	45	65	89	117	148
120	48	69	94	123	154
130	52	73	99	128	160
140	55	76	103	133	166
150	58	80	107	138	171
160	61	83	111	142	176
170	64	87	115	147	181
180	66	90	118	151	185
190	69	93	122	155	190
200	71	96	125	158	194
210	74	99	128	162	198
220	76	101	131	166	202
230	79	104	134	169	205
240	81	107	137	172	209
250	83	109	140	175	212
260	85	111	143	178	216

Age	Beg.	Nov.	Int.	Adv.	Pro
15	46	65	89	116	146
20	52	74	101	133	167
25	54	76	104	136	171
30	54	76	104	136	171
35	54	76	104	136	171
40	54	76	104	136	171
45	51	72	99	129	162
50	48	68	93	121	152
55	44	63	86	112	141
60	40	57	78	102	129
65	36	52	71	93	116
70	33	46	63	83	104
75	29	42	57	74	93
80	26	37	51	66	83
85	23	33	45	60	75
90	21	30	41	54	67