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	50	81	111	142	173
130	50	82	115	147	179
140	50	83	117	151	185
150	50	86	120	156	192
160	49	86	123	161	198
170	48	87	126	164	203
180	47	87	128	168	208
190	47	89	130	172	214
200	46	89	132	175	218
210	44	89	133	178	223
220	44	90	136	182	228
230	42	90	137	184	232
240	41	89	138	187	235
250	40	90	140	190	240
260	38	89	141	192	243

Female 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	30	53	76	99	122
110	29	54	78	103	127
120	29	55	81	107	133
130	27	55	82	110	137
140	26	55	84	113	141
150	24	54	86	116	146
160	23	55	86	118	150
170	21	54	87	120	153
180	19	53	88	122	156
190	18	54	89	124	160
200	16	52	89	126	162
210	13	51	89	127	165
220	12	51	90	129	168
230	9	50	90	130	170
240	7	48	90	131	172

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	50	81	111	142	173
130	50	82	115	147	179
140	50	83	117	151	185
150	50	86	120	156	192
160	49	86	123	161	198
170	48	87	126	164	203
180	47	87	128	168	208
190	47	89	130	172	214
200	46	89	132	175	218
210	44	89	133	178	223
220	44	90	136	182	228
230	42	90	137	184	232
240	41	89	138	187	235
250	40	90	140	190	240
260	38	89	141	192	243

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	30	53	76	99	122
110	29	54	78	103	127
120	29	55	81	107	133
130	27	55	82	110	137
140	26	55	84	113	141
150	24	54	86	116	146
160	23	55	86	118	150
170	21	54	87	120	153
180	19	53	88	122	156
190	18	54	89	124	160
200	16	52	89	126	162
210	13	51	89	127	165
220	12	51	90	129	168
230	9	50	90	130	170
240	7	48	90	131	172

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	50	81	111	142	173
130	50	82	115	147	179
140	50	83	117	151	185
150	50	86	120	156	192
160	49	86	123	161	198
170	48	87	126	164	203
180	47	87	128	168	208
190	47	89	130	172	214
200	46	89	132	175	218
210	44	89	133	178	223
220	44	90	136	182	228
230	42	90	137	184	232
240	41	89	138	187	235
250	40	90	140	190	240
260	38	89	141	192	243

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	30	53	76	99	122
110	29	54	78	103	127
120	29	55	81	107	133
130	27	55	82	110	137
140	26	55	84	113	141
150	24	54	86	116	146
160	23	55	86	118	150
170	21	54	87	120	153
180	19	53	88	122	156
190	18	54	89	124	160
200	16	52	89	126	162
210	13	51	89	127	165
220	12	51	90	129	168
230	9	50	90	130	170
240	7	48	90	131	172