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Overhead Squat Standards (lb)

Overhead squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our overhead squat standards are based on 44,000 lifts by Strength Level users.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Overhead Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 27 x0.24 62 x0.56 115 x1.04 184 x1.67 264 x2.4
120 33 x0.28 71 x0.6 128 x1.06 200 x1.66 284 x2.36
130 39 x0.3 81 x0.62 140 x1.08 215 x1.65 302 x2.32
140 46 x0.33 90 x0.64 152 x1.08 230 x1.64 319 x2.28
150 52 x0.35 99 x0.66 163 x1.09 244 x1.63 336 x2.24
160 59 x0.37 107 x0.67 174 x1.09 257 x1.61 352 x2.2
170 65 x0.38 116 x0.68 185 x1.09 270 x1.59 367 x2.16
180 71 x0.4 124 x0.69 196 x1.09 283 x1.57 382 x2.12
190 77 x0.41 132 x0.7 206 x1.08 295 x1.55 396 x2.08
200 84 x0.42 140 x0.7 216 x1.08 307 x1.54 409 x2.05
210 90 x0.43 148 x0.71 225 x1.07 319 x1.52 423 x2.01
220 96 x0.43 156 x0.71 235 x1.07 330 x1.5 435 x1.98
230 101 x0.44 163 x0.71 244 x1.06 341 x1.48 448 x1.95
240 107 x0.45 171 x0.71 253 x1.05 351 x1.46 460 x1.92
250 113 x0.45 178 x0.71 261 x1.05 361 x1.45 472 x1.89
260 118 x0.46 185 x0.71 270 x1.04 371 x1.43 483 x1.86
270 124 x0.46 192 x0.71 278 x1.03 381 x1.41 494 x1.83
280 129 x0.46 198 x0.71 286 x1.02 391 x1.39 505 x1.8
290 135 x0.46 205 x0.71 294 x1.01 400 x1.38 515 x1.78
300 140 x0.47 211 x0.7 302 x1.01 409 x1.36 526 x1.75
310 145 x0.47 218 x0.7 310 x1 418 x1.35 536 x1.73
All 63 117 192 285 391

These male standards were last updated 2 days ago and are based on 7,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Overhead Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 28 x0.31 50 x0.56 80 x0.89 117 x1.3 159 x1.77
100 31 x0.31 54 x0.54 85 x0.85 123 x1.23 166 x1.66
110 34 x0.31 58 x0.52 90 x0.81 128 x1.17 172 x1.56
120 36 x0.3 61 x0.51 94 x0.78 133 x1.11 178 x1.48
130 39 x0.3 64 x0.49 98 x0.75 138 x1.06 183 x1.41
140 41 x0.29 67 x0.48 101 x0.72 142 x1.02 188 x1.34
150 43 x0.29 70 x0.47 105 x0.7 147 x0.98 193 x1.29
160 46 x0.28 73 x0.46 108 x0.68 151 x0.94 198 x1.23
170 48 x0.28 75 x0.44 111 x0.66 154 x0.91 202 x1.19
180 50 x0.28 78 x0.43 114 x0.64 158 x0.88 206 x1.14
190 52 x0.27 80 x0.42 117 x0.62 161 x0.85 210 x1.1
200 53 x0.27 83 x0.41 120 x0.6 165 x0.82 214 x1.07
210 55 x0.26 85 x0.4 123 x0.59 168 x0.8 217 x1.03
220 57 x0.26 87 x0.4 125 x0.57 171 x0.78 221 x1
230 59 x0.26 89 x0.39 128 x0.56 174 x0.76 224 x0.97
240 60 x0.25 91 x0.38 130 x0.54 177 x0.74 227 x0.95
250 62 x0.25 93 x0.37 133 x0.53 179 x0.72 230 x0.92
260 63 x0.24 95 x0.37 135 x0.52 182 x0.7 233 x0.9
All 41 67 102 145 192

These female standards were last updated 2 days ago and are based on 3,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench Press 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

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Exercise Comparisons

Compare overhead squat versus one of the following exercises:

Power Clean Clean and Jerk Snatch Push Press Clean Hang Clean Power Snatch Clean and Press Thruster Push Jerk

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