Decoding Strength Ratios
How Do Your Numbers Stack Up?!
In the realm of strength training, deciphering the intricate relationships between various lifts can be the key to unlocking true athletic potential. This blog post aims to unravel the intricacies of strength ratios, focusing on the back squat as our anchor. We'll explore the optimal ratios for lifts such as deadlifts, front squats, power cleans, and power snatches, shedding light on how these proportions contribute to a harmonious and powerful performance.
Now, there are lots of opinions on what the perfect ratio should be for various lifts. Today, we are here to share a simple analysis that can be used to compare your back squats to other exercise lifts. And, we will even add a bonus at the end and chat about single leg strength.
The humble back squat, the bread and butter of any strength training program. It's the lift that all others are measured against - quite literally in this case. At 100%, the back squat sets the stage for our strength ratios journey.
Next up, we have the deadlift coming in at a robust 125% of the back squat. Deadlifts oh deadlifts…the lift that strikes fear into the hearts of many with the notion of back-breaking potential. But fear not, for a properly executed deadlift can actually be a great way to strengthen your posterior chain and PREVENT injuries. This has been well studied and we can tackle that argument another day. Ultimately this balanced ratio ensures that the posterior chain is sufficiently developed without compromising lower back health. A deadlift that is 1.25x your back squat contributes to a powerful and resilient lifting foundation.
Front squats, the slightly lesser-utilized cousin of the back squat, clock in at 80% of the back squat. They may not get as much love as their back squat counterpart, perhaps because of the mobility prerequisites from the shoulders and thoracic spine to uphold good form. BUT, front squats are a great way to build core stability and strengthen the same muscles that are used in your back squat.
Power cleans, the explosive lift that challenges both strength and speed, round out our strength ratios at ~66% of the back squat. Power cleans are a great way to work on your explosiveness and improve coordination and agility.
And last but not least, we have snatches at ~50% of the back squat. Snatches are a technical lift that require precision and skill, but don't let that intimidate you. When done correctly, snatches can help improve overall power and athleticism.
When it comes to single leg strength, it is typically recommended that someone be able to hold about 50-60% of their bodyweight for rear foot elevated split squats. This can vary depending on the individual's strength level and experience with the exercise, but the goal is 25-30% of your bodyweight in EACH hand! AND, we want to see some reps performed on each leg…not simply 1 rep/side. Six to eight reps is a good benchmark to strive for. Whew. This one is TOUGH. If this isn’t in the cards for you, it’s is important to start with a weight that is challenging but still allows for proper form and technique. As strength improves, the weight can be gradually increased.
You might be thinking, this is all well and good, but what does it matter?
From a clinical standpoint, we use someone’s strength ratios as another piece of their rehab puzzle and program development.
For example, if someone’s deadlift and squat are nearly the same this tells us that we need to focus on posterior chain strength. We tend to see this with folks who have back/hip pain.
Another example is the relationship between the squat and olympic lifts. If an individual can only power clean about 40% of their back squat, this likely means that person has good absolute strength, but we need to work on their technique with Olympic lifts. Alternatively, if they have a similar power clean and back squat max weight, then we need to place our efforts on working on building strength.
In conclusion…
Understanding strength ratios can be a helpful tool in designing a well-rounded strength training program. By keeping these ratios in mind, you can work towards a balanced and injury-free body that will stand the test of time. Remember, it's not just about lifting heavy weights - it's about lifting smartly and with purpose. So next time you hit the gym, keep those strength ratios in mind and lift on, friends.
-THE BPT TEAM