How it reads your numbers

Overhead squat to snatch ratio

Your overhead squat divided by your squat snatch. A technically sound lifter usually sits between 1.05 and 1.35. Type yours and it does the division.

The healthy band: 1.05–1.35

It is a conventional weightlifting benchmark. It describes a technically sound lifter, it is not a law, and a lifter can sit outside it and be fine — so what follows is the thing worth looking at next, never a diagnosis. The band is reasoned from coaching practice, not measured here.

It is only as good as the numbers you feed it, too. A overhead squat from two years ago against a fresh squat snatch gives a confident, wrong answer.

Below the band (under 1.05)

You can snatch nearly everything you can hold overhead, which means the bar is landing on a position with no margin in it. Overhead strength and stability is the ceiling here.

Your ceiling is overhead. The bar is not the problem — holding it is. The session for it →

What usually sits behind that, and the drill to start with for each:

• Pressing it out

  You catch with soft elbows and grind them straight. In a competition that is a no-lift; in training it is a warning.

  Start with Snatch balance

• Wobbly overhead

  The bar drifts forward in the bottom, or you fight it for a second before standing. Heavy singles get lost in front.

  Start with Overhead squat

Above the band (over 1.35)

Plenty of room overhead — holding the bar is not what is stopping you.

On its own, this side of the band points at nothing to fix.

One ratio is one data point

A single ratio cannot tell you which limiter is yours when two of them are out at once. The planner weighs all four against each other — the overhead ratio counts double, because a lifter who cannot hold the bar overhead also catches high — names the one actually capping your snatch, and writes a session that fits the time you have. A lift you have not tested is left out rather than guessed. There is nothing to sign into.

Open the planner with these numbers, and add the rest →

Your numbers ride along in the link and fill in the form — nothing is sent anywhere until you ask the planner for a session. How the four ratios are weighed →

Wondering how your snatch compares with lifters of other bodyweights instead? That is a different question, and the Sinclair calculator answers it.

The other ratios

• Power snatch to snatch ratio · 0.78–0.88
• Snatch to back squat ratio · 0.58–0.68
• Snatch to clean and jerk ratio · 0.76–0.84