Skip to content
Hang Clean strength standards

What is a good Hang Clean?

For a 180 lb male, an Intermediate Hang Clean is about 196 lb (1.09x bodyweight). Advanced starts around 245 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Check My Level Estimate Your 1RM Methodology

Hang Clean 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 59 85 119 157 199
120 67 96 131 171 215
130 76 106 143 185 230
140 84 116 154 198 245
150 93 125 165 210 259
160 101 135 176 222 272
170 108 144 186 234 285
180 116 153 196 245 297
190 124 161 206 256 309
200 131 170 215 266 320
210 138 178 224 277 332
220 145 186 233 286 342
230 152 193 242 296 353
240 159 201 250 305 363
250 165 208 259 314 373
260 172 215 267 323 383
270 178 223 275 332 392
280 184 229 282 340 401
290 190 236 290 349 410
300 196 243 297 357 419
310 202 249 304 365 427

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

Hang Clean Standards by Age

How the Hang Clean 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 84 119 161 210 263
20 97 136 185 240 301
25 99 140 189 247 309
30 99 140 189 247 309
35 99 140 189 247 309
40 99 140 189 247 309
45 94 132 180 234 293
50 88 124 169 220 275
55 82 115 156 203 254
60 75 105 142 185 232
65 67 95 129 168 210
70 60 85 115 150 188
75 54 76 103 134 168
80 48 68 92 120 150
85 43 61 83 108 135
90 39 55 75 97 121

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

Check Your Hang Clean 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 196 lbs (1.09x bodyweight) on the Hang Clean 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
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Hang Clean Strength Levels Mean

Beginner

You are learning the bar path and loading on the Hang Clean, building the shoulder stability and pressing coordination needed to handle heavier loads safely.

Novice

You can press with a consistent path and controlled tempo on the Hang Clean. You are progressing linearly and building the chest, shoulder, and tricep base needed for intermediate strength.

Intermediate

Your Hang Clean technique is efficient under heavy loads. You use programmed variations, understand how to manage pressing fatigue, and can grind through the mid-range sticking point.

Advanced

You have optimized your Hang Clean setup for maximal force production - arch, leg drive, and grip width are dialed in. You train with periodized intensity blocks and accessory work targeting weak points.

Elite

Your Hang Clean is at a competitive standard. You have refined every aspect of the lift through years of structured peaking and can produce maximal force with technical precision.

How to Progress Your Hang Clean

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

Beginner → Novice Building Your Foundation
  • Train the Hang Clean 2-3x per week to build pressing strength and shoulder stability.
  • Use linear progression: add 2.5-5 lbs per session.
  • Practice controlled eccentrics (3-second lowering) to build tendon strength.
  • Keep working sets at RPE 6-7 to accumulate quality volume.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a pressing variation (close-grip, incline, or paused) for weak-point development.
  • Increase frequency to 2-3 sessions per week with varied rep ranges.
  • Program most sets at RPE 7-8 with one heavy session including RPE 9 work.
  • Build tricep and shoulder accessory volume to support the Hang Clean.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with planned volume and intensity progression.
  • Use RPE 8-9 for competition-style sets, RPE 7 for volume backoffs.
  • Target your sticking point with specific accessory work (board press, pin press, bands).
  • Manage total weekly pressing volume (12-20 sets) across all push movements.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Peak with structured 8-12 week cycles targeting a competition or max attempt.
  • Refine your setup: arch, leg drive, grip width, and bar path for maximal efficiency.
  • Use the RPE chart for precise percentage work during peaking phases.
  • Test your Hang Clean under competition-style commands and judging.
View RPE-to-percentage chart →

How to Perform Hang Clean

Hang Clean demonstration
Primary Muscles Shoulders (Deltoids), Core, Legs, Back, Arms
Equipment Barbell
Difficulty Advanced
Type Compound
  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.

Tips

  • 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.

Read the complete Hang Clean guide on FitnessVolt →

Where Do These Hang Clean Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Hang Clean table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Hang Clean 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" Hang Clean 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 Hang Clean 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 Hang Clean 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.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
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.