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Hang Power Clean strength standards

What is a good Hang Power Clean?

For a 180 lb male, an Intermediate Hang Power Clean is about 190 lb (1.06x bodyweight). Advanced starts around 246 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 190 lb Intermediate at 180 lb
Next tier 246 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Hang Power Clean

A solid (Intermediate) Hang Power Clean for a 180 lb male is about 190 lb (1.06x bodyweight). Use the calculator below to convert your own Hang Power Clean into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 246 lb (1.37x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Estimated Standards

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

Equipment Barbell, Weight Plates
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Hang Power Clean?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 190 lbs (1.06x bodyweight) on the Hang Power Clean ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Hang Power Clean entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

190 lb Typical 1RM (Intermediate)
1.06x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Hang Power Clean?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 56 87 127 174 225
120 63 96 137 185 239
130 70 104 147 197 251
140 76 112 156 207 264
150 83 119 165 218 275
160 89 127 173 228 286
170 95 134 182 237 297
180 100 140 190 246 307
190 106 147 197 255 317
200 112 154 205 263 326
210 117 160 212 271 335
220 122 166 219 279 344
230 127 172 226 287 352
240 132 177 232 294 360
250 137 183 239 301 368
260 142 188 245 308 376
270 146 194 251 315 383
280 151 199 257 322 391
290 155 204 262 328 398
300 159 209 268 335 405
310 164 214 274 341 412

Is Your Hang Power Clean Good?

A quick read on what counts as a good Hang Power Clean at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Hang Power Clean is about 190 lb (1.06x bodyweight). Advanced lifters hit 246 lb (1.37x), and Elite is 307 lb (1.71x).

Women (140 lb): a good (Intermediate) Hang Power Clean is about 112 lb (0.8x bodyweight). Advanced lifters hit 139 lb (0.99x), and Elite is 168 lb (1.2x).

How Much Should You Be Able to Hang Power Clean?

Men: a 180 lb male should lift about 190 lb at an Intermediate level (a beginner target is around 100 lb).

Women: a 140 lb female should lift about 112 lb at an Intermediate level (a beginner target is around 67 lb).

By bodyweight (men): A 150 lb lifter lifts about 165 lb, and a 220 lb lifter lifts about 219 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 186 lb, while by age 50 the Intermediate standard is about 165 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Hang Power Clean Strength?

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

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

Age Beginner Novice Intermediate Advanced Elite
15 79 114 158 209 265
20 90 130 181 239 303
25 92 134 186 246 311
30 92 134 186 246 311
35 92 134 186 246 311
40 92 134 186 246 311
45 88 127 176 233 295
50 82 119 165 219 277
55 76 110 153 202 256
60 69 101 139 185 234
65 63 91 126 167 211
70 56 82 113 150 190
75 50 73 101 134 170
80 45 65 90 120 152
85 40 58 81 107 136
90 36 53 73 97 122

What Do Hang Power Clean Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning the bar path and loading on the Hang Power Clean, building the controlled movement pattern and mind-muscle connection needed to train the target muscle effectively.

Novice

Stronger than 20% of lifters. You can perform the Hang Power Clean with strict form and a smooth tempo. You are adding resistance progressively without sacrificing range of motion or using body English.

Intermediate

Stronger than 50% of lifters. Your Hang Power Clean is performed with excellent control and targeted tension. You use RPE to manage isolation work intensity and program it strategically within your training split.

Advanced

Stronger than 80% of lifters. You have built significant strength on the Hang Power Clean through disciplined, progressive training. You employ advanced techniques like drop sets, pauses, and tempo work to continue driving adaptation.

Elite

Stronger than 95% of lifters. Your Hang Power Clean strength is at the upper end of what most lifters achieve. You have maximized the target muscle development through years of focused, periodized isolation work.

How to Progress Your Hang Power Clean

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

Beginner → Novice Building Your Foundation
  • Train the Hang Power Clean 2x per week with slow, controlled reps.
  • Focus on full range of motion and eliminating momentum or swinging.
  • Keep sets at RPE 6-7 to develop proper movement patterns.
  • Build the mind-muscle connection - feel the target muscle working on every rep.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Increase load progressively while keeping strict form on the Hang Power Clean.
  • Program 3-4 sets of 8-15 reps at RPE 7-8.
  • Add a variation (different grip, angle, or equipment) to address development gaps.
  • Place isolation work after your primary compound movements.
Plan your RPE-based sessions →
Intermediate → Advanced Advanced Isolation Techniques
  • Use drop sets, paused reps, and partial reps to break through Hang Power Clean plateaus.
  • Train at RPE 8-9 with advanced intensity techniques on your last 1-2 sets.
  • Manipulate tempo to increase time under tension without compromising form.
  • Manage total volume for the target muscle group across all exercises.
Calculate working set loads →
Advanced → Elite Mastery
  • Maximize Hang Power Clean strength through precise programming and fatigue management.
  • Use periodized blocks to cycle between volume, intensity, and deload phases.
  • Quality of contraction matters more than load at this level.
  • Continuous refinement of technique will yield the remaining gains.
View RPE-to-percentage chart →

How to Perform Hang Power Clean

  1. Start with your feet shoulder-width apart, gripping the barbell just outside your knees.
  2. Bend your knees slightly and hinge at the hips, lowering the bar to just above your knees.
  3. Explosively extend your hips and knees while shrugging your shoulders and pulling the bar upward.
  4. As the bar reaches its peak, rotate your elbows under the bar and catch it on your shoulders in a quarter squat.
  5. Stand up fully to complete the lift, ensuring the bar is stable on your shoulders.
  6. Lower the bar back to the starting position and repeat for the desired number of reps.

Tips for Hang Power Clean

  • Maintain a strong core throughout the lift to protect your lower back.
  • Focus on an explosive hip extension for maximum power.
  • Keep the bar close to your body throughout the movement.
  • Avoid pulling with your arms; the power should come from your hips and legs.
  • Practice with lighter weights to master the technique before progressing to heavier loads.

Where Do These Hang Power Clean Standards Come From?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

Is Your Hang Power Clean Good for Your Weight?

Use this page to compare your Hang Power Clean against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can Hang Power Clean 185 lbs for 5 reps, the calculator will estimate your max.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" Hang Power 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 Power 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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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.