Correlations with lifting performance can be made using various...

A video posted by Diane Fu (@dianefu) on

Correlations with lifting performance can be made using various assistance exercises. Even though more information is needed to frame a complete picture, we can start to see what areas deserve our attention based on how much (or lack of) reserve strength we have compared to our competition lifts.

Will Rawlings (@crossfitsaa @superiorathletic) is here today to break this down on one of my favorite accessory movements, the snatch deadlift.

Depending on efficiency, a lifter can typically snatch between 60-80% of their best snatch deadlift.

If you are a beginner, or you fall on the lower end of this spectrum, you have a large amount of reserve strength. You may be best served to maintain your strength but focus your training on developing your lifts.

If you fall on the higher end of this spectrum, your strength reserve is smaller. You are operating towards the limits of your strength which indicates proficiency, but this also indicates a higher risk of injury. Your training may be better served around emphasizing more of a strength base. Strengthening your tissues, small muscles and joints is important to withstand this high rate of loading.

My best snatch deadlift is 210kg without straps 230kg with straps, and my best snatch is 146kg from the floor with no straps150kg with straps from the blocks.

That puts me around 66-70% so a balanced training plan is probably in order for me.

Try subbing in snatch deadlift for your conventional deadlift work, this will help stimulate more pulling power in your snatch, and also serve as a gauge to give you an idea of what your limiting factor is in the snatch (strength or speed/technique).


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