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Lifting Ratios
Lifting Ratios
T Nation
Tags:
CrossFit
Powerlifting & Strength
Here's what you need to know...
It's better to spend 3-6 weeks on training blocks where you address weaknesses than it is to spend the
whole year doing general all-round training.
The best way to find out what your weaknesses are is to compare ideal strength levels or ratios between
lifts.
If you can squat 300 pounds 5 times, you should be able to front squat 255 pounds 5 times, or 85% of
your squat poundage.
First, test yourself in the main lifts. Don't use 1RM values because 1RM strength fluctuates a lot from day
to day. Instead, test for a 5 or 3RM.
The reference lifts for most "basic strength" programs are a 3 or 5RM in the bench press, powerlifting
deadlift, and the military press.
The reference lift for CrossFit competitors, Olympic lifters, and football players is a 2RM in the clean and
jerk.
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I'm not patient. When there's a weakness, I want to solve it as soon as possible and move on. Don't tell me
about spending months to solve an issue. I'll target a problem and throw the kitchen sink at it to cure it!
Of course, I will reduce the training volume for other areas while I correct the weakness. I spend each 3-6 week
training block focusing on solving a specific issue.
The end results are much more pronounced at the end of the year than if I had spent the whole year doing
"general training."
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First, you need to test yourself in the main lifts. I don't use 1RM values because 1RM strength fluctuates a lot
from day to day. Instead, I prefer to test for a 5 or 3RM, both in the reference lift (back squat or bench press)
and the comparison lifts (front squats, powerlifting deadlift, military press, curl, etc.).
Also, the conditions under which the lifts are done should be consistent. Use a similar rhythm for all your lifts and
always start the deadlift from a dead start (no bouncing).
1.Lower Body Strength Balance
Reference Lift:Back Squat to Legal Depth
Front Squat:85% of back squat
Clean Deadlift:100% of back squat
Snatch Deadlift:90% of back squat
Powerlifting Deadlift:120% of back squat
A clean deadlift is a deadlift mimicking the first pull of a clean. The hips are as low as possible while still allowing
the shoulders to be above (not behind) the bar. When you pull, you strive to maintain the same torso angle until
the bar passes the knees. Clean deadlifts use more quads, especially from the floor to the knees.
The powerlifting deadlift uses a slightly higher hip position from the floor and uses more lower back/hip hinge to
lift the barbell.
The snatch deadlift abides by the same rules as the clean deadlift, but uses a wider grip, which will actually give
you an even lower hip position at the start.
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These are the big lifts that are the main lifts in most "basic strength" training programs like 5/3/1, Starting
Strength, and my own programs - lifts that everybody should do and focus on.
They are also applicable to raw powerlifters (gear affects lifts differently and screws up the ratios). Once again, I
prefer to use a 3 or 5RM to establish these ratios. Most of the time I use 3 reps, but 5 is fine with lifters with less
experience.
Reference Lift:Back Squat
Bench Press:75% of back squat
Powerlifting Deadlift:120% of back squat *
Military Press (strict):45% of back squat
* Note: I calculated the deadlift/squat ratio of the raw powerlifting record at around 115%. Lighter weight
classes are closer to 116-117% and heavier ones are in the 103-108% range.
We must understand that at that level, grip strength can become the limiting factor. Also, the deadlift is done last
in competition after going all-out on squats and bench. It's not surprising that it's a bit below my ideal ratio of
120%.
An all-around athlete can build a profile with the lifts that covers the whole body and/or are important to him. I
don't personally include the preacher curl and reverse curl in there (for example), but some might want to use
them.
Regardless, the more comparisons you use, the better grasp you have of your strengths and weaknesses.
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I like to use the squat as a reference for the "complete" list of exercises since everybody should squat:
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
These obviously do not account for differences in leverages that might make you genetically suited for specific
lifts. They are, however, a very accurate measuring stick to give you an objective idea of what you should focus
on.
4.Strength Balance for CrossFitters, Olympic Lifters, Football Players
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CrossFit competitors, Olympic lifters, and football players should also use the strength ratios for the upper and
lower body strength lifts, but the O-lifts are especially telling in determining weaknesses.
For these lifts I prefer to test with a technically solid 2RM, as testing with 5 reps is a bit high for the Olympic lift
variations.
Reference Lift:Clean & Jerk
Snatch:82.5% of clean & jerk
Clean:102.5% of clean & jerk
Jerk:105% of clean & jerk
Power Clean:85% of clean & jerk
Power Jerk:90% of clean & jerk
Power Snatch:67.5% of clean & jerk
Front Squat:110% of clean & jerk
Back Squat:125% of clean & jerk
Here the ratios can tell us if the athlete lacks strength, power, or technique. For example, if a lifter's power clean
and power snatches have a very high ratio (are above 85% and 67.5%) versus the clean and snatch, it tells me
that the individual is either super powerful or has technical or mobility issues in getting under the bar into a full
squat to receive the barbell.
This is something you often see in CrossFit athletes - they practice the power snatch and power clean too much
and never develop the timing to get under the bar.
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If an athlete has a very large back squat but his clean & jerk and snatch are low compared to his squat, it's
obvious that the issue is technique related. Instead of trying to get stronger, he should invest more time in
practicing the Olympic lifts themselves.
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