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Clean Pull Strength Standards for Men and Women

Discover how your Clean Pull performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Clean Pull Strength Level

Calculate Your Clean Pull Strength

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Clean Pull Weight Standards

Compare your Clean Pull performance to these weight standards and see where you stand.

LevelWeight
Beginner91 lbs
Novice153 lbs
Intermediate235 lbs
Advanced335 lbs
Elite447 lbs

Clean Pull Bodyweight Ratio Standards

See how your Clean Pull strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice1.00
Intermediate1.25
Advanced2.00
Elite2.50
LevelBodyweight Ratio
Beginner0.45
Novice0.65
Intermediate0.85
Advanced1.10
Elite1.35

Clean Pull Standards by Bodyweight

Find the Clean Pull strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs51 lbs95 lbs158 lbs236 lbs326 lbs
120 lbs59 lbs106 lbs172 lbs253 lbs345 lbs
130 lbs66 lbs117 lbs185 lbs269 lbs364 lbs
140 lbs74 lbs127 lbs198 lbs284 lbs382 lbs
150 lbs81 lbs136 lbs210 lbs299 lbs399 lbs
160 lbs89 lbs146 lbs221 lbs313 lbs415 lbs
170 lbs96 lbs155 lbs233 lbs326 lbs430 lbs
180 lbs103 lbs164 lbs244 lbs339 lbs445 lbs
190 lbs110 lbs173 lbs254 lbs352 lbs459 lbs
200 lbs116 lbs181 lbs265 lbs364 lbs473 lbs
210 lbs123 lbs189 lbs274 lbs375 lbs486 lbs
220 lbs129 lbs197 lbs284 lbs387 lbs499 lbs
230 lbs136 lbs205 lbs293 lbs398 lbs512 lbs
240 lbs142 lbs213 lbs303 lbs408 lbs524 lbs
250 lbs148 lbs220 lbs311 lbs418 lbs535 lbs
260 lbs154 lbs228 lbs320 lbs429 lbs547 lbs
270 lbs160 lbs235 lbs329 lbs438 lbs558 lbs
280 lbs166 lbs242 lbs337 lbs448 lbs569 lbs
290 lbs171 lbs248 lbs345 lbs457 lbs579 lbs
300 lbs177 lbs255 lbs353 lbs466 lbs589 lbs
310 lbs182 lbs262 lbs360 lbs475 lbs599 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs49 lbs68 lbs92 lbs120 lbs149 lbs
100 lbs54 lbs74 lbs99 lbs127 lbs157 lbs
110 lbs58 lbs79 lbs105 lbs134 lbs165 lbs
120 lbs62 lbs84 lbs110 lbs140 lbs172 lbs
130 lbs66 lbs89 lbs115 lbs146 lbs179 lbs
140 lbs70 lbs93 lbs121 lbs152 lbs185 lbs
150 lbs74 lbs97 lbs125 lbs157 lbs191 lbs
160 lbs77 lbs101 lbs130 lbs162 lbs196 lbs
170 lbs81 lbs105 lbs134 lbs167 lbs202 lbs
180 lbs84 lbs109 lbs138 lbs172 lbs207 lbs
190 lbs87 lbs112 lbs142 lbs176 lbs212 lbs
200 lbs90 lbs116 lbs146 lbs180 lbs216 lbs
210 lbs93 lbs119 lbs150 lbs185 lbs221 lbs
220 lbs96 lbs122 lbs154 lbs189 lbs225 lbs
230 lbs98 lbs125 lbs157 lbs192 lbs230 lbs
240 lbs101 lbs128 lbs160 lbs196 lbs234 lbs
250 lbs104 lbs131 lbs164 lbs200 lbs238 lbs
260 lbs106 lbs134 lbs167 lbs203 lbs241 lbs

Clean Pull Standards by Age

Discover how Clean Pull strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1578 lbs130 lbs200 lbs286 lbs381 lbs
2088 lbs149 lbs229 lbs327 lbs436 lbs
2591 lbs153 lbs235 lbs335 lbs447 lbs
3091 lbs153 lbs235 lbs335 lbs447 lbs
3591 lbs153 lbs235 lbs335 lbs447 lbs
4091 lbs153 lbs235 lbs335 lbs447 lbs
4586 lbs145 lbs223 lbs318 lbs424 lbs
5081 lbs136 lbs209 lbs299 lbs398 lbs
5575 lbs126 lbs194 lbs276 lbs369 lbs
6069 lbs115 lbs177 lbs252 lbs337 lbs
6562 lbs104 lbs160 lbs228 lbs304 lbs
7056 lbs94 lbs144 lbs205 lbs273 lbs
7550 lbs84 lbs129 lbs183 lbs245 lbs
8045 lbs75 lbs115 lbs164 lbs219 lbs
8541 lbs68 lbs104 lbs147 lbs196 lbs
9037 lbs61 lbs94 lbs133 lbs177 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1558 lbs79 lbs104 lbs132 lbs162 lbs
2066 lbs90 lbs118 lbs151 lbs185 lbs
2568 lbs92 lbs121 lbs155 lbs190 lbs
3068 lbs92 lbs121 lbs155 lbs190 lbs
3568 lbs92 lbs121 lbs155 lbs190 lbs
4068 lbs92 lbs121 lbs155 lbs190 lbs
4565 lbs88 lbs115 lbs147 lbs180 lbs
5061 lbs82 lbs108 lbs138 lbs169 lbs
5556 lbs76 lbs100 lbs128 lbs157 lbs
6052 lbs70 lbs92 lbs117 lbs143 lbs
6547 lbs63 lbs83 lbs106 lbs130 lbs
7042 lbs57 lbs75 lbs95 lbs117 lbs
7538 lbs51 lbs67 lbs85 lbs104 lbs
8034 lbs46 lbs60 lbs76 lbs94 lbs
8531 lbs41 lbs54 lbs69 lbs84 lbs
9028 lbs37 lbs49 lbs62 lbs76 lbs

Clean Pull Overview

The Clean Pull is a powerful compound exercise aimed at improving explosive strength and power, primarily targeting the posterior chain and upper body.

Muscles Worked

Equipment Needed

Barbell, Weight Plates

How To Perform the 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.

Want to perfect your form? Check out our detailed guide on Clean Pull for proper technique and tips.

Pro 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.

Clean Pull Variations and Alternatives

Variations

Alternatives

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Clean Pull?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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