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    Oly Lifts, Ratios

    Posted In: Strength & Conditioning

        • Member
          amtalkov on June 9, 2007 at 11:47 pm #13126

          This is an old quote from Mike I found while looking through old posts:

          "For athletes who are less proficient at the Snatch (i.e. non- Olympic weightlifters) 66-70% [of the Clean] sounds about right. For people who are technically proficient, the snatch should be over 80% of the Clean & Jerk max.  As for a ratio to back squat max I believe somewhere in the neighborhood of 50-55% sounds about right for someone who is skilled at the lift. Clean & Jerk however would be a much better predictor."

          My question is what would be a good percentage of the squat to aim for in the C&J?

        • Keymaster
          Mike Young on June 10, 2007 at 8:57 am #65188

          If you're technically proficient C&J should be around 75% of back squat max. Note that this is for a full C&J with a low receiving position and front squat. If you watch the World and Olympic champs training hall videos from Ironmind you'll see that most of the top athletes are lifting at a 75+% level. Less proficient athletes would likely be in the 60-65%. When I have athletes who stray too far from these ratios I try to address the weak area (strength or power).

          ELITETRACK Founder

        • Participant
          Derrick Brito on June 13, 2007 at 6:11 am #65189

          If you're technically proficient C&J should be around 75% of back squat max. Note that this is for a full C&J with a low receiving position and front squat. If you watch the World and Olympic champs training hall videos from Ironmind you'll see that most of the top athletes are lifting at a 75+% level. Less proficient athletes would likely be in the 60-65%. When I have athletes who stray too far from these ratios I try to address the weak area (strength or power).

          is there any ratio for front squat to any of these lifts?

        • Member
          amtalkov on June 13, 2007 at 6:59 am #65190

          Are we talking about Oly lifts from the hang, or from the floor?

        • Keymaster
          Mike Young on June 14, 2007 at 7:54 pm #65191

          is there any ratio for front squat to any of these lifts?

          For accomplished lifters the front squat should be around 115-135% of power clean max and about 105-110% of squat clean max.

          Are we talking about Oly lifts from the hang, or from the floor?

          I was mainly referring to pulls from the floor. Often times athletes are stronger from the hang position but this is largely due to technical deficiencies in the full pull. In any case, the two variations (floor and hang) shouldn't be so different that it would drastically throw off these ratios. If it is very different then you should probably do a technique check to ensure that you're doing things correctly.

          ELITETRACK Founder

        • Participant
          mikeice on June 14, 2007 at 8:37 pm #65192

          what % of your rdl be when compared to the squat

        • Member
          amtalkov on June 15, 2007 at 1:58 am #65193

          I was mainly referring to pulls from the floor. Often times athletes are stronger from the hang position but this is largely due to technical deficiencies in the full pull. In any case, the two variations (floor and hang) shouldn't be so different that it would drastically throw off these ratios. If it is very different then you should probably do a technique check to ensure that you're doing things correctly.

          I was just making sure. In the power clean, I can get about 3 x 195 from the floor and 3 x 165 from the hang.

        • Keymaster
          Mike Young on June 15, 2007 at 10:07 am #65194

          I was just making sure. In the power clean, I can get about 3 x 195 from the floor and 3 x 165 from the hang.

          Do you do a counter-movement on your hang cleans? If you do and there is still a 30 lb discrepancy you have some technical or maybe strength deficiencies.

          ELITETRACK Founder

        • Member
          amtalkov on June 15, 2007 at 5:34 pm #65195

          Yes, I do a countermovement from the hang. I lower the bar to a little above my knees and the I begin the lift. My technique is decent, so I'd say a strength deficiency is more likely. How could I correct it?

        • Keymaster
          Mike Young on July 12, 2007 at 7:25 pm #65196

          I'm still hesitant to think it's a strength / explosive deficit. Do you have any videos of a full clean and a hang clean we can look at?

          ELITETRACK Founder

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