Squat → Vertical Estimate — Estimate Vertical Jump from Squat Strength
Use this Squat → Vertical estimator to get a practical, research‑informed estimate of your vertical jump from your back‑squat 1RM and bodyweight. This tool helps athletes and coaches set realistic power targets and training plans to improve jump performance and dunk potential.
What this tool estimates
The estimator uses your back squat one‑rep max (1RM) and bodyweight to produce a rough vertical jump estimate. Strength is strongly correlated with jump power, so the squat:bodyweight ratio can indicate potential jump height — useful for goal setting and program design.
How to use
- Enter back squat 1RM (kg) — your best tested single rep with correct depth and technique.
- Enter bodyweight (kg) — body mass at test time (without heavy clothing).
- Read the estimated vertical (cm) and use it as a starting point for programming. This is an estimate — combine with jump testing for best accuracy.
Why it’s useful
- Quick benchmarking: See how your strength likely translates to jump ability.
- Program guidance: Identify whether to prioritise maximal strength or explosive power in training.
- Progress tracking: Recompute estimates as your squat 1RM or bodyweight changes to monitor transfer potential.
Important limitations
This is a rough estimate — vertical jump depends on many factors besides squat 1RM, including technique, rate of force development, tendon stiffness, plyometric ability and neuromuscular coordination. Use measured jump testing (Vertec, jump mat or video) when precision matters.
Training tips to increase vertical
- Build maximal strength: Low‑rep heavy sets (3–6 reps) in the squat and variations to raise the strength ceiling.
- Develop explosive power: Olympic lifts, trap bar jumps, and heavy‑to‑light contrast training.
- Plyometrics: Quality box jumps, depth jumps and bounds with controlled progression.
- Maintain mobility & recovery: Ensure ankle, hip and thoracic mobility; prioritise sleep and nutrition.
Example
If your squat 1RM = 150 kg and bodyweight = 75 kg, ratio = 2.0. Higher ratios generally predict higher verticals; the estimator will provide a single‑number approximation in cm for quick guidance.
Related tools
Vertical Jump Calculator
Convert flight time or reach tests into jump height and track improvements.
Dunk Height Calculator
Find the vertical needed to touch or dunk at any rim height.
Standing Reach Calculator
Estimate standing reach to combine with your vertical for dunk checks.
FAQ
Is squat 1RM a good predictor of vertical jump?
Squat strength is an important component of jump ability, but not the only one. It gives a useful baseline—combine it with plyometrics and specific power work for best transfer.
How should I test squat 1RM safely?
Warm up thoroughly, use correct depth and technique, and test with a spotter or safety equipment. If unsure, estimate 1RM from submaximal lifts using validated calculators.
Use this estimate alongside actual jump testing to build an effective training plan. Update values as your strength and bodyweight change to monitor progress.