Power Clean

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The Basics

The 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.

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	58	90	122	155	187
130	58	92	126	160	194
140	58	94	130	166	201
150	58	96	134	170	208
160	58	98	137	176	215
170	58	99	140	180	221
180	57	100	142	184	227
190	58	101	145	189	233
200	57	102	147	193	238
210	56	103	149	196	243
220	55	104	152	201	249
230	54	104	154	204	254
240	53	104	155	207	258
250	52	104	158	210	262
260	51	105	159	213	267

Female 1RMs

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	36	60	84	109	133
110	35	61	87	113	139
120	35	63	90	118	145
130	34	63	92	121	150
140	33	64	94	124	155
150	32	64	96	128	160
160	31	65	98	131	164
170	30	64	99	134	168
180	28	64	100	136	172
190	27	64	102	139	176
200	25	64	102	141	180
210	23	63	103	143	183
220	22	63	104	145	186
230	20	62	104	147	189
240	17	61	104	148	192

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	58	90	122	155	187
130	58	92	126	160	194
140	58	94	130	166	201
150	58	96	134	170	208
160	58	98	137	176	215
170	58	99	140	180	221
180	57	100	142	184	227
190	58	101	145	189	233
200	57	102	147	193	238
210	56	103	149	196	243
220	55	104	152	201	249
230	54	104	154	204	254
240	53	104	155	207	258
250	52	104	158	210	262
260	51	105	159	213	267

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	36	60	84	109	133
110	35	61	87	113	139
120	35	63	90	118	145
130	34	63	92	121	150
140	33	64	94	124	155
150	32	64	96	128	160
160	31	65	98	131	164
170	30	64	99	134	168
180	28	64	100	136	172
190	27	64	102	139	176
200	25	64	102	141	180
210	23	63	103	143	183
220	22	63	104	145	186
230	20	62	104	147	189
240	17	61	104	148	192

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
120	58	90	122	155	187
130	58	92	126	160	194
140	58	94	130	166	201
150	58	96	134	170	208
160	58	98	137	176	215
170	58	99	140	180	221
180	57	100	142	184	227
190	58	101	145	189	233
200	57	102	147	193	238
210	56	103	149	196	243
220	55	104	152	201	249
230	54	104	154	204	254
240	53	104	155	207	258
250	52	104	158	210	262
260	51	105	159	213	267

	● Beginner	● Novice	● Intermediate	● Advanced	● Elite
100	36	60	84	109	133
110	35	61	87	113	139
120	35	63	90	118	145
130	34	63	92	121	150
140	33	64	94	124	155
150	32	64	96	128	160
160	31	65	98	131	164
170	30	64	99	134	168
180	28	64	100	136	172
190	27	64	102	139	176
200	25	64	102	141	180
210	23	63	103	143	183
220	22	63	104	145	186
230	20	62	104	147	189
240	17	61	104	148	192