Hang Clean

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The Basics

The hang 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	64	98	132	166	199
130	65	100	136	172	207
140	65	103	140	177	215
150	66	106	144	184	222
160	66	107	148	189	230
170	66	109	151	194	236
180	66	110	154	198	243
190	66	112	158	204	250
200	66	113	161	208	255
210	65	114	163	212	261
220	65	116	166	217	267
230	64	116	168	220	272
240	63	117	170	224	277
250	62	118	172	228	282
260	62	118	175	231	288

Female 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	41	66	91	117	142
110	40	67	95	122	149
120	41	70	98	127	156
130	40	70	101	131	161
140	39	71	103	135	166
150	38	72	106	138	172
160	38	73	107	142	177
170	37	73	109	145	181
180	35	73	110	148	185
190	35	73	112	151	190
200	33	73	113	154	194
210	31	73	114	156	198
220	30	73	116	159	202
230	28	72	117	161	205
240	26	71	117	162	208

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	64	98	132	166	199
130	65	100	136	172	207
140	65	103	140	177	215
150	66	106	144	184	222
160	66	107	148	189	230
170	66	109	151	194	236
180	66	110	154	198	243
190	66	112	158	204	250
200	66	113	161	208	255
210	65	114	163	212	261
220	65	116	166	217	267
230	64	116	168	220	272
240	63	117	170	224	277
250	62	118	172	228	282
260	62	118	175	231	288

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	41	66	91	117	142
110	40	67	95	122	149
120	41	70	98	127	156
130	40	70	101	131	161
140	39	71	103	135	166
150	38	72	106	138	172
160	38	73	107	142	177
170	37	73	109	145	181
180	35	73	110	148	185
190	35	73	112	151	190
200	33	73	113	154	194
210	31	73	114	156	198
220	30	73	116	159	202
230	28	72	117	161	205
240	26	71	117	162	208

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	64	98	132	166	199
130	65	100	136	172	207
140	65	103	140	177	215
150	66	106	144	184	222
160	66	107	148	189	230
170	66	109	151	194	236
180	66	110	154	198	243
190	66	112	158	204	250
200	66	113	161	208	255
210	65	114	163	212	261
220	65	116	166	217	267
230	64	116	168	220	272
240	63	117	170	224	277
250	62	118	172	228	282
260	62	118	175	231	288

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	41	66	91	117	142
110	40	67	95	122	149
120	41	70	98	127	156
130	40	70	101	131	161
140	39	71	103	135	166
150	38	72	106	138	172
160	38	73	107	142	177
170	37	73	109	145	181
180	35	73	110	148	185
190	35	73	112	151	190
200	33	73	113	154	194
210	31	73	114	156	198
220	30	73	116	159	202
230	28	72	117	161	205
240	26	71	117	162	208