Strength Balances

1. Lower Body Strength Balance

Reference Lift: Back Squat

·         Front Squat:                                  85% of back squat

·         Clean Deadlift:                             100% of back squat

·         Snatch Deadlift:                          90% of back squat

·         Powerlifting Deadlift:                  120% of back squat

2. Upper Body Strength Balance

Reference Lift: Bench Press

·         Close-Grip Bench Press:          90% of bench press

·         Push Press:                                    85% of bench press

·         Incline Bench Press:                  80% of bench press

·         Military Press (standing, strict): 60% of bench press or 75% of push press

·         Weighted Dip:                              105% of bench press (bodyweight included)

·         Supinated Chin-Up:                   90% of bench press (bodyweight included)

·         Chest-Supported Barbell Row (torso parallel): 70% of bench press
 

 3. Whole Body Strength Balance

Reference Lift: Back Squat

·         Bench Press:                                  75% of back squat

·         Powerlifting Deadlift:               120% of back squat

·         Military Press (strict):              45% of back 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

 

tyler reiter