Olympic Lifts Exercises
Full body explosive power. 4 exercises with full strength standards by bodyweight.
Olympic Lifts Strength Standards
Each olympic lifts exercise page shows a complete strength standards table broken down by bodyweight bracket, from Beginner through to Elite. Standards are based on data from large populations of raw, natural lifters and reflect realistic performance expectations for each training experience level.
Use the "Find My Level" tool on any exercise page to enter your one rep max and bodyweight and immediately see where you fall. If you do not know your exact 1RM, use the One Rep Max Calculator to estimate it from a recent heavy set.
Frequently Asked Questions
What are the Olympic lifts?
The two competition Olympic lifts are the snatch (barbell lifted from floor to overhead in one movement) and the clean and jerk (barbell lifted to shoulders, then driven overhead). Variations like the power clean and power snatch catch the bar higher, above parallel.
How heavy should my power clean be relative to my squat?
A typical power clean is around 60-70% of a front squat. If you front squat 100 kg, a 60-70 kg power clean is roughly expected. Olympic lifters typically power clean close to their clean and jerk weight.
Do I need a coach to learn Olympic lifting?
For the full competition lifts (snatch, clean and jerk) a qualified coach is strongly recommended due to the technical complexity and injury risk. Power cleans can be self-taught from quality video instruction, but coaching significantly accelerates progress and reduces injury risk for all Olympic variations.