Clean

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The Basics

The clean is primarily used as a strength exercise. Since it involves significant activation of multiple muscle groups, it is considered a compound exercise.

Related Exercises

Base Exercise

The most common or basic version of the given exercise.

Variations

Variation exercises are performed somewhat differently than the given exercise but are largely the same movement. They may target certain involved muscles to slightly different degrees.

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Performance Standard Ranks

The ranks assume that you are generally healthy, with no underlying health conditions or injuries and have the mobility to perform the exercise correctly. You can determine your rank by comparing your numbers to the tables below. Your rank is also tracked automatically when using our Workout Log feature.

	Rank	Time	Score	Description
●	Untrained	<1 month	<30	Average or below average.
●	Beginner	1-4 months	30-40	Better than average.
●	Novice	4-12 months	40-50	Much better than average.
●	Intermediate	1-2 years	50-60	Fit. A healthy, achievable goal for most people.
●	Advanced	2-4 years	60-70	Very fit. Difficult to achieve for most people.
●	Elite	4+ years	70+	Among the best. Nearing the average maximum potential. Likely able to compete at some level.

Strength Standards

The tables show the one rep max* in pounds needed to reach each rank at different body weights (also in lbs). The 1RMs on the table are based on world records, balanced ratios, and the average time needed to attain each rank. To see personalized strength standards for every exercise, check out the Strength Standards page. You can also find your Strength Score to see how you rank as part of our Fitness Score System.

*Added weight if positive, assistance if negative. The planche and levers are also notable exceptions as they show the moment at the shoulder, not weight. For more info, check out the Moment Calculator page.

Male 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	88	127	165	204	243
130	90	131	171	212	253
140	91	134	177	220	263
150	94	138	184	228	274
160	95	142	189	236	283
170	96	145	194	243	291
180	97	147	198	249	300
190	98	151	204	256	309
200	99	153	208	262	317
210	99	155	212	268	324
220	100	158	217	275	333
230	100	160	220	280	340
240	100	162	224	285	347
250	100	164	228	290	354
260	101	166	231	296	361

Female 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	58	88	117	146	175
110	59	90	121	153	184
120	61	94	127	160	193
130	61	96	131	166	200
140	61	98	134	171	208
150	62	100	138	176	214
160	62	102	142	182	222
170	62	103	145	187	228
180	61	104	148	191	234
190	62	106	151	196	241
200	61	107	154	200	246
210	60	108	156	204	251
220	60	109	159	208	257
230	59	110	161	211	262
240	58	110	162	215	267