olympic weightlifting calculator
Compute your ideal lifts based on your 1 rep max back squat. These numbers are based on average percentages and will vary between althetes.
| lift | % of backsquat | weight (lb) | weight (kg) |
|---|---|---|---|
| snatch | 60-65 | - | - |
| clean & jerk | 80-85 | - | - |
| front squat | 85-93 | - | - |
| power snatch | 50-55 | - | - |
| power clean | 60-65 | - | - |
| overhead squat | 65-70 | - | - |
| deadlift | 120-130 | - | - |
NOTE: The displayed weights are computed based on the average high/low %. For example, the snatch % is 60-65 so the displayed weight is about 62.5%
To find the approximate working weights for various set x reps schemes the following guidelines will be useful:
To prepare for maximal effort lifts and use lower training volumes - 90%+
For moderate training volumes and exposure to challenging weights - 80-90%
Technical work and higher training volumes require lower % - 70-80%
The following table shows 3 examples for snatching based on a PR snatch of 100 kg:
| set x reps | % | weight |
|---|---|---|
| 3x1 | 90%+ | 90 |
| 4x2 | 80-90% | 85 |
| 6x3 | 70-80% | 75 |