Clean And Jerk


Jump to: > Related Exercises > Standards

The Basics

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


Related Exercises

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.

Reviews

None out of 5
0 total ratings

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