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Clean High Pull strength standards

What is a good Clean High Pull?

For a 180 lb male, an Intermediate Clean High Pull is about 190 lb (1.06x bodyweight). Advanced starts around 267 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 190 lb Intermediate at 180 lb
Next tier 267 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Clean High Pull

A solid (Intermediate) Clean High Pull for a 180 lb male is about 190 lb (1.06x bodyweight). Use the calculator below to convert your own Clean High Pull into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 267 lb (1.48x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Estimated Standards

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

Equipment Barbell
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Clean High Pull?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 190 lbs (1.06x bodyweight) on the Clean High Pull ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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Reader Data Is Still Building

We do not have enough reader-submitted Clean High Pull entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

190 lb Typical 1RM (Intermediate)
1.06x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Clean High Pull?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Clean High Pull Good?

A quick read on what counts as a good Clean High Pull at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Clean High Pull is about 190 lb (1.06x bodyweight). Advanced lifters hit 267 lb (1.48x), and Elite is 353 lb (1.96x).

Women (140 lb): a good (Intermediate) Clean High Pull is about 119 lb (0.85x bodyweight). Advanced lifters hit 150 lb (1.07x), and Elite is 183 lb (1.31x).

How Much Should You Be Able to Clean High Pull?

Men: a 180 lb male should lift about 190 lb at an Intermediate level (a beginner target is around 77 lb).

Women: a 140 lb female should lift about 119 lb at an Intermediate level (a beginner target is around 68 lb).

By bodyweight (men): A 150 lb lifter lifts about 157 lb, and a 220 lb lifter lifts about 230 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 189 lb, while by age 50 the Intermediate standard is about 168 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Clean High Pull Strength?

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

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 progress with the one rep max calculator →
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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

Is Your Clean High Pull Good for Your Weight?

Use this page to compare your Clean High Pull against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" Clean High Pull depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Clean High Pull after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.