Ratios

• If you didn't figure it out already, be sure to include your body weight for the dips and pull-ups.
• Since these are just ratios you can think of them as either lbs, kgs, or whatever else you think you might be lifting.
• Interestingly enough, you can input 100 in any box and see how the other lifts relate percentage-wise. For instance, place 100 in for back squat and you’ll see that the front squat should be 85% of that.

Im a runner and the general advice is to “cross-train” to “prevent injury”. At least this is a little more objective than that. The general idea is that if these ratios are obtained then, not only will you know your strength is balanced, but more than likely, as a result, you'll have full range of motion in all of your joints and proper technique with your lifts.

Using the back squat as the reference lift:

• Front squat - 85%
• Overhead Squat - 70%
• Clean Deadlift - 100%
• Snatch Deadlift - 90%
• Powerlifting Deadlift - 120%
• Bench Press - 75%
• Close-Grip Bench - 67.5%
• Incline Bench - 60%
• Weighted Dip - 78.75%
• Standing Press - 45%
• Push Press - 63.75%
• Supported Row - 52.5%
• Pull-Up (Any grip) - 67.5%
• Standing Curl - 26.25%
• Clean & Jerk - 80%
• Snatch - 66%
• Clean - 81.6%
• Jerk - 84%

If you need to contact me for any reason feel free to email me.

kccorcoran31@gmail.com