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Clean Pull strength standards

What is a good Clean Pull?

For a 180 lb male, an Intermediate Clean Pull is about 242 lb (1.34x bodyweight). Advanced starts around 337 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Clean Pull Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 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 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

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

Clean Pull Standards by Age

How the Clean 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 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

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

Check Your Clean 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 242 lbs (1.34x bodyweight) on the Clean 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 Pull Strength Levels Mean

Beginner

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

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

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

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

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 progress with the one rep max calculator →
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

Clean Pull demonstration
Equipment Barbell, Weight Plates
Difficulty Advanced
Type Compound
  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.

Tips

  • 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.

Read the complete Clean Pull guide on FitnessVolt →

Where Do These Clean Pull Standards Come From?

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

Standards data last refreshed: March 29, 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 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 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 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.