Hang Power Clean

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The Basics

The hang power 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.

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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	38	66	94	123	151
130	37	67	97	126	156
140	36	68	99	130	161
150	36	68	100	134	166
160	35	69	103	137	171
170	33	69	104	140	175
180	32	69	105	142	179
190	31	69	107	146	184
200	29	69	108	148	187
210	27	68	109	150	190
220	26	68	110	152	195
230	24	67	111	154	197
240	22	66	111	156	200
250	20	66	112	158	204
260	18	65	112	159	206

Female 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	21	42	63	85	106
110	19	42	65	87	110
120	19	43	67	90	114
130	17	42	67	92	118
140	15	41	68	94	121
150	14	40	68	96	124
160	11	40	69	98	127
170	9	39	69	99	129
180	6	37	69	100	131
190	4	37	69	102	134
200	2	35	69	102	136
210	-1	34	68	103	138
220	-3	33	68	104	140
230	-6	31	68	104	141
240	-9	29	67	105	142

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	38	66	94	123	151
130	37	67	97	126	156
140	36	68	99	130	161
150	36	68	100	134	166
160	35	69	103	137	171
170	33	69	104	140	175
180	32	69	105	142	179
190	31	69	107	146	184
200	29	69	108	148	187
210	27	68	109	150	190
220	26	68	110	152	195
230	24	67	111	154	197
240	22	66	111	156	200
250	20	66	112	158	204
260	18	65	112	159	206

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	21	42	63	85	106
110	19	42	65	87	110
120	19	43	67	90	114
130	17	42	67	92	118
140	15	41	68	94	121
150	14	40	68	96	124
160	11	40	69	98	127
170	9	39	69	99	129
180	6	37	69	100	131
190	4	37	69	102	134
200	2	35	69	102	136
210	-1	34	68	103	138
220	-3	33	68	104	140
230	-6	31	68	104	141
240	-9	29	67	105	142

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	38	66	94	123	151
130	37	67	97	126	156
140	36	68	99	130	161
150	36	68	100	134	166
160	35	69	103	137	171
170	33	69	104	140	175
180	32	69	105	142	179
190	31	69	107	146	184
200	29	69	108	148	187
210	27	68	109	150	190
220	26	68	110	152	195
230	24	67	111	154	197
240	22	66	111	156	200
250	20	66	112	158	204
260	18	65	112	159	206

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	21	42	63	85	106
110	19	42	65	87	110
120	19	43	67	90	114
130	17	42	67	92	118
140	15	41	68	94	121
150	14	40	68	96	124
160	11	40	69	98	127
170	9	39	69	99	129
180	6	37	69	100	131
190	4	37	69	102	134
200	2	35	69	102	136
210	-1	34	68	103	138
220	-3	33	68	104	140
230	-6	31	68	104	141
240	-9	29	67	105	142