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Clean High Pull Strength Standards

Quick Answer Clean High Pull

A 180 lb male with an Intermediate-level Clean High Pull of 190 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 267 lbs (1.48x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Competition-Verified

How strong is your Clean High Pull? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Equipment Barbell
Data Points 71 rows

How Strong Is Your Clean High Pull?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Clean High Pull?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 29 61 108 168 237
120 36 71 121 184 256
130 43 81 133 199 274
140 50 90 145 214 291
150 57 99 157 228 307
160 63 108 168 241 323
170 70 117 179 254 338
180 77 126 190 267 353
190 84 134 200 280 367
200 90 143 211 291 381
210 97 151 220 303 394
220 103 159 230 314 407
230 110 167 239 325 419
240 116 174 249 336 432
250 122 182 258 346 443
260 128 189 266 356 455
270 134 196 275 366 466
280 140 204 283 376 477
290 146 210 291 385 487
300 151 217 299 395 498
310 157 224 307 404 508

How Does Age Affect Clean High Pull Strength?

How Clean High Pull standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 58 102 161 233 315
20 66 116 184 267 361
25 68 119 189 274 370
30 68 119 189 274 370
35 68 119 189 274 370
40 68 119 189 274 370
45 64 113 179 260 351
50 60 106 168 244 330
55 56 98 155 226 305
60 51 90 142 206 278
65 46 81 128 186 252
70 41 73 115 167 226
75 37 65 103 149 202
80 33 58 92 134 180
85 30 52 82 120 162
90 27 47 74 108 146

What Do Clean High Pull Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the bar path and loading on the Clean High Pull, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Clean High Pull with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Clean High Pull is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Clean High Pull through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Clean High Pull strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Clean High Pull

Tier-specific training recommendations to move your Clean High Pull to the next level.

Beginner → Novice Building Your Foundation
  • Train the Clean High Pull 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Clean High Pull.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Clean High Pull plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Clean High Pull strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Clean High Pull

  1. Start with a barbell on the floor, feet shoulder-width apart.
  2. Bend at the hips and knees to grasp the bar with an overhand grip, hands slightly wider than shoulder-width.
  3. Keep your back straight, chest up, and eyes forward.
  4. Lift the bar by extending your hips and knees, pulling it close to your body.
  5. As the bar reaches mid-thigh, explosively extend your hips and pull the bar upwards, driving your elbows high and out.
  6. Keep the bar close to your body and rise onto the balls of your feet.
  7. Once the bar reaches chest level, lower it back to the starting position in a controlled manner.

Tips for Clean High Pull

  • Ensure the barbell stays close to your body throughout the movement.
  • Focus on driving your elbows high and out to engage the traps effectively.
  • Use your hips to generate power, not your arms.
  • Maintain a neutral spine and avoid rounding your back.
  • Start with lighter weights to master form and technique before progressing to heavier loads.

Where Do These Clean High Pull Standards Come From?

These Clean High Pull standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Clean High Pull Good for Your Weight?

Strength standards help you objectively measure your Clean High Pull performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Clean High Pull 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Clean High Pull depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Clean High Pull within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE