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Hang Clean Strength Standards for Men and Women

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

Calculate Your Hang Clean Strength Level

Calculate Your Hang Clean Strength

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Hang Clean Weight Standards

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

LevelWeight
Beginner106 lbs
Novice147 lbs
Intermediate196 lbs
Advanced254 lbs
Elite316 lbs

Hang Clean Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.00
Advanced1.50
Elite1.75
LevelBodyweight Ratio
Beginner0.45
Novice0.60
Intermediate0.80
Advanced1.05
Elite1.30

Hang Clean Standards by Bodyweight

Find the Hang Clean strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs66 lbs92 lbs126 lbs164 lbs206 lbs
120 lbs74 lbs103 lbs138 lbs178 lbs222 lbs
130 lbs83 lbs113 lbs150 lbs192 lbs237 lbs
140 lbs91 lbs123 lbs161 lbs205 lbs252 lbs
150 lbs100 lbs132 lbs172 lbs217 lbs266 lbs
160 lbs108 lbs142 lbs183 lbs229 lbs279 lbs
170 lbs115 lbs151 lbs193 lbs241 lbs292 lbs
180 lbs123 lbs160 lbs203 lbs252 lbs304 lbs
190 lbs131 lbs168 lbs213 lbs263 lbs316 lbs
200 lbs138 lbs177 lbs222 lbs273 lbs327 lbs
210 lbs145 lbs185 lbs231 lbs284 lbs339 lbs
220 lbs152 lbs193 lbs240 lbs293 lbs349 lbs
230 lbs159 lbs200 lbs249 lbs303 lbs360 lbs
240 lbs166 lbs208 lbs257 lbs312 lbs370 lbs
250 lbs172 lbs215 lbs266 lbs321 lbs380 lbs
260 lbs179 lbs222 lbs274 lbs330 lbs390 lbs
270 lbs185 lbs230 lbs282 lbs339 lbs399 lbs
280 lbs191 lbs236 lbs289 lbs347 lbs408 lbs
290 lbs197 lbs243 lbs297 lbs356 lbs417 lbs
300 lbs203 lbs250 lbs304 lbs364 lbs426 lbs
310 lbs209 lbs256 lbs311 lbs372 lbs434 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs48 lbs66 lbs89 lbs116 lbs145 lbs
100 lbs53 lbs73 lbs97 lbs124 lbs154 lbs
110 lbs58 lbs79 lbs104 lbs132 lbs163 lbs
120 lbs63 lbs84 lbs110 lbs140 lbs172 lbs
130 lbs68 lbs90 lbs117 lbs147 lbs180 lbs
140 lbs72 lbs95 lbs123 lbs154 lbs187 lbs
150 lbs77 lbs100 lbs128 lbs160 lbs194 lbs
160 lbs81 lbs105 lbs134 lbs166 lbs201 lbs
170 lbs85 lbs109 lbs139 lbs172 lbs207 lbs
180 lbs89 lbs114 lbs144 lbs178 lbs213 lbs
190 lbs92 lbs118 lbs149 lbs183 lbs219 lbs
200 lbs96 lbs122 lbs153 lbs188 lbs225 lbs
210 lbs99 lbs126 lbs158 lbs193 lbs231 lbs
220 lbs103 lbs130 lbs162 lbs198 lbs236 lbs
230 lbs106 lbs134 lbs166 lbs203 lbs241 lbs
240 lbs109 lbs137 lbs171 lbs207 lbs246 lbs
250 lbs113 lbs141 lbs175 lbs212 lbs251 lbs
260 lbs116 lbs145 lbs178 lbs216 lbs255 lbs

Hang Clean Standards by Age

Discover how Hang Clean strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1591 lbs126 lbs168 lbs217 lbs270 lbs
20104 lbs143 lbs192 lbs247 lbs308 lbs
25106 lbs147 lbs196 lbs254 lbs316 lbs
30106 lbs147 lbs196 lbs254 lbs316 lbs
35106 lbs147 lbs196 lbs254 lbs316 lbs
40106 lbs147 lbs196 lbs254 lbs316 lbs
45101 lbs139 lbs187 lbs241 lbs300 lbs
5095 lbs131 lbs176 lbs227 lbs282 lbs
5589 lbs122 lbs163 lbs210 lbs261 lbs
6082 lbs112 lbs149 lbs192 lbs239 lbs
6574 lbs102 lbs136 lbs175 lbs217 lbs
7067 lbs92 lbs122 lbs157 lbs195 lbs
7561 lbs83 lbs110 lbs141 lbs175 lbs
8055 lbs75 lbs99 lbs127 lbs157 lbs
8550 lbs68 lbs90 lbs115 lbs142 lbs
9046 lbs62 lbs82 lbs104 lbs128 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1560 lbs81 lbs107 lbs136 lbs168 lbs
2068 lbs92 lbs121 lbs155 lbs191 lbs
2570 lbs94 lbs124 lbs159 lbs196 lbs
3070 lbs94 lbs124 lbs159 lbs196 lbs
3570 lbs94 lbs124 lbs159 lbs196 lbs
4070 lbs94 lbs124 lbs159 lbs196 lbs
4566 lbs90 lbs118 lbs151 lbs186 lbs
5063 lbs85 lbs111 lbs142 lbs175 lbs
5559 lbs79 lbs103 lbs132 lbs162 lbs
6054 lbs72 lbs95 lbs121 lbs149 lbs
6549 lbs66 lbs87 lbs110 lbs135 lbs
7045 lbs60 lbs78 lbs99 lbs122 lbs
7541 lbs54 lbs71 lbs90 lbs110 lbs
8037 lbs49 lbs64 lbs81 lbs99 lbs
8534 lbs45 lbs58 lbs73 lbs89 lbs
9032 lbs41 lbs53 lbs67 lbs81 lbs

Hang Clean Overview

The Hang Clean is a dynamic, full-body exercise that improves power, strength, and coordination by explosively lifting a barbell from a hanging position to the shoulders.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Hang Clean

  1. Begin with feet hip-width apart and a barbell held with an overhand grip just above the knees.
  2. Bend your knees slightly and hinge at the hips, keeping your back straight and chest up.
  3. Explosively extend your hips, knees, and ankles to lift the barbell upward.
  4. As the bar rises, shrug your shoulders and pull the bar close to your body.
  5. Drop under the bar quickly, catching it in a front rack position with elbows high.
  6. Stand up fully to complete the movement.
  7. Return the bar to the starting position and repeat.

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

Pro Tips for Hang Clean

  • Keep the barbell close to your body throughout the movement.
  • Focus on explosive hip extension to generate power.
  • Use a hook grip for a more secure hold on the barbell.
  • Ensure proper warm-up to prevent injury, especially to the wrists and shoulders.

Hang Clean Variations and Alternatives

Variations

Alternatives

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Hang Clean?

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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