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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.

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Hang Power Clean Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 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 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

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

Hang Power Clean Standards by Age

How the Hang Power 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 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

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

Check Your Hang Power 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 190 lbs (1.06x bodyweight) on the Hang Power 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
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What the Hang Power Clean Strength Levels Mean

Beginner

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

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

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

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

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

Equipment Barbell, Weight Plates
  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

  • 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?

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

Standards data last refreshed: March 28, 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 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.
They are estimates from the FitnessVolt strength standards model. The Hang Power 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.

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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.