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Clean Pull Strength Standards

Quick Answer Clean Pull

A 180 lb male with an Intermediate-level Clean Pull of 242 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 337 lbs (1.87x bodyweight).

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

Clean Pull demonstration
Competition-Verified

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

Equipment Barbell, Weight Plates
Data Points 71 rows
Difficulty Advanced
Type Compound

How Strong Is Your Clean 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 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 49 93 156 234 324
120 57 104 170 251 343
130 64 115 183 267 362
140 72 125 196 282 380
150 79 134 208 297 397
160 87 144 219 311 413
170 94 153 231 324 428
180 101 162 242 337 443
190 108 171 252 350 457
200 114 179 263 362 471
210 121 187 272 373 484
220 127 195 282 385 497
230 134 203 291 396 510
240 140 211 301 406 522
250 146 218 309 416 533
260 152 226 318 427 545
270 158 233 327 436 556
280 164 240 335 446 567
290 169 246 343 455 577
300 175 253 351 464 587
310 180 260 358 473 597

How Does Age Affect Clean Pull Strength?

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

Age Beginner Novice Intermediate Advanced Elite
15 76 128 198 284 379
20 86 147 227 325 434
25 89 151 233 333 445
30 89 151 233 333 445
35 89 151 233 333 445
40 89 151 233 333 445
45 84 143 221 316 422
50 79 134 207 297 396
55 73 124 192 274 367
60 67 113 175 250 335
65 60 102 158 226 302
70 54 92 142 203 271
75 48 82 127 181 243
80 43 73 113 162 217
85 39 66 102 145 194
90 35 59 92 131 175

What Do Clean Pull Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning to hit proper depth on the Clean Pull, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

Stronger than 20% of lifters. You can execute the Clean Pull with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Stronger than 50% of lifters. Your Clean Pull technique is solid through heavy loads. You use periodized programming, understand RPE-based autoregulation, and can grind through sticking points without form breakdown.

Advanced

Stronger than 80% of lifters. You have refined your Clean Pull stance, bar position, and breathing to maximize leverage. You train with block periodization, manage fatigue across training cycles, and likely compete or train at a competitive level.

Elite

Stronger than 95% of lifters. Your Clean Pull is at a regional or national competitive standard. You have years of structured peaking cycles behind you and have optimized every technical detail from walkout to lockout.

How to Progress Your Clean Pull

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

Beginner → Novice Building Your Foundation
  • Train the Clean Pull 2x per week, focusing on hitting consistent depth every rep.
  • Use linear progression: add 5 lbs each session as long as form stays solid.
  • Record sets at RPE 6-7 to build volume without excessive fatigue.
  • Prioritize ankle and hip mobility work before each session.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a Clean Pull variation (pause squats, tempo squats) for weak-point work.
  • Keep most working sets at RPE 7-8, with occasional top singles at RPE 9.
  • Start tracking your training volume (sets x reps x load) week to week.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week training blocks with planned intensity peaks and deloads.
  • Use RPE 8-9 for primary sets, RPE 7 for backoff volume.
  • Address specific sticking points with targeted accessory work.
  • Manage fatigue: total weekly sets of 12-20 for the Clean Pull movement pattern.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run structured peaking cycles (8-12 weeks) leading to maximal attempts.
  • Fine-tune technique details: walkout, descent speed, breath timing.
  • Use the RPE chart to hit precise percentages during peaking blocks.
  • Consider competing to test your Clean Pull under meet conditions.
View RPE-to-percentage chart →

How to Perform Clean Pull

  1. Start with your feet hip-width apart, standing over a barbell with the bar close to your shins.
  2. Bend at the hips and knees to grip the barbell with a shoulder-width, overhand grip.
  3. Keep your chest up, back flat, and core engaged.
  4. Initiate the pull by driving through your heels and extending your hips and knees forcefully.
  5. As the bar passes your knees, shrug your shoulders and pull the bar upwards explosively.
  6. Keep the bar close to your body throughout the movement.
  7. Return the bar to the ground under control and reset for the next repetition.

Read the complete Clean Pull guide on FitnessVolt →

Tips for Clean Pull

  • Maintain a neutral spine throughout the movement to avoid injury.
  • Focus on the explosive extension of the hips and knees for maximum power.
  • Keep the barbell close to your body to ensure an efficient pull.
  • Start with lighter weights to master the form before progressing to heavier loads.

Where Do These Clean Pull Standards Come From?

These Clean 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 Pull Good for Your Weight?

Strength standards help you objectively measure your Clean 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 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 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 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