Tag Archives: Weightlifting

Know Your Ratios

I found a good article that I wanted to post that contains a reference list based on the back squat which can be used to help you determine if you have any overall strengths and weaknesses beneficial for weightlifters.

Reference Lift: Back Squat 100%

Front Squat: 85% of back squat
Clean Deadlift: 100% of back squat
Snatch Deadlift: 90% of back squat
Powerlifting Deadlift: 120% of back squat
Bench Press: 75% of back squat
Close-Grip Bench Press: 67.5% of back squat
Push Press: 63.75% of back squat
Incline Bench Press: 60% of back squat
Military Press (standing, strict): 45% of back squat
Weighted Dip: 78.75% of back squat (bodyweight included)
Supinated Chin-Up: 67.5% of back squat (bodyweight included)
Chest-Supported Barbell Row (torso parallel): 52.5% of back squat
Preacher Curl: 30% of back squat
Standing Reverse Curl: 26.25% of back squat
Clean & Jerk: 80% of back squat
Snatch: 66% of back squat
Clean: 81.6% of back squat
Jerk: 84% of back squat
Power Clean: 68% of back squat
Power Jerk: 72% of back squat
Power Snatch: 54% of back squat
Front Squat: 85% of back squat


Sunday – Weightlifting

  • Snatch
    • 135 lbs, 3 sets x 1 rep
  • Snatch Deadlift
    • 235 lbs x 1 rep
  • Clean and Press
    • 155 lbs x 1 rep
  • Clean
    • 205 lbs, 3 sets x 1 rep
  • Clean and Jerk
    • 185 lbs x 1 rep
  • Clean Deadlift (w/o straps)
    • 285 lbs x 1 rep
    • 305 lbs x 1 rep*


* I started to lose my grip at the top of the lift. It is a challenge using a double overhand grip without straps. Otherwise it is a relief using light weight in the deadlift once again.

My conventional deadlift without using a belt reached a plateau around 410 lbs so felt it advantages to incorporate other styles of the deadlift to recruit more muscle fibers.