Clean Pull


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The Basics

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


Related Exercises

The most common or basic version of the given exercise.

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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
120 108 151 194 237 280
130 111 156 202 247 293
140 113 161 209 257 304
150 116 166 216 266 316
160 119 171 223 276 328
170 121 175 230 284 338
180 123 179 236 292 349
190 125 184 242 301 360
200 127 187 248 309 369
210 128 191 253 316 378
220 130 195 259 324 388
230 131 198 264 331 397
240 132 201 269 337 406
250 134 204 274 344 414
260 134 207 279 351 423
Female 1RMs
Beginner Novice Intermediate Advanced Elite
100 73 106 138 171 203
110 75 110 144 179 214
120 78 114 151 188 224
130 79 118 156 195 234
140 80 121 161 202 243
150 82 124 166 210 252
160 83 127 171 216 260
170 83 129 176 222 268
180 84 132 180 228 276
190 85 134 184 234 284
200 85 136 188 239 291
210 85 138 191 244 297
220 85 140 195 250 305
230 85 142 198 255 311
240 85 143 201 259 317