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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.

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Clean High Pull Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Clean High Pull standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Clean High Pull Standards by Age

How the Clean High Pull standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Clean High Pull standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Clean High Pull Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 190 lbs (1.06x bodyweight) on the Clean High Pull is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Clean High Pull Strength Levels Mean

Beginner

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

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

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

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

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

Equipment Barbell
  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

  • 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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Clean High Pull table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Clean High Pull itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

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.
They are estimates from the FitnessVolt strength standards model. The Clean High Pull table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
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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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.