Hang Power Clean Strength Standards for Men and Women
Discover how your Hang Power 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 Power Clean Strength Level
Calculate Your Hang Power Clean Strength
Hang Power Clean Weight Standards
Compare your Hang Power Clean performance to these weight standards and see where you stand.
| Level | Weight |
|---|---|
| Beginner | 98 lbs |
| Novice | 140 lbs |
| Intermediate | 192 lbs |
| Advanced | 252 lbs |
| Elite | 317 lbs |
Hang Power Clean Bodyweight Ratio Standards
See how your Hang Power Clean strength measures up relative to your body weight.
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.50 |
| Novice | 0.75 |
| Intermediate | 1.00 |
| Advanced | 1.50 |
| Elite | 1.75 |
| Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.45 |
| Novice | 0.60 |
| Intermediate | 0.80 |
| Advanced | 1.00 |
| Elite | 1.20 |
Hang Power Clean Standards by Bodyweight
Find the Hang Power Clean strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | 62 lbs | 93 lbs | 133 lbs | 180 lbs | 231 lbs |
| 120 lbs | 69 lbs | 102 lbs | 143 lbs | 191 lbs | 245 lbs |
| 130 lbs | 76 lbs | 110 lbs | 153 lbs | 203 lbs | 257 lbs |
| 140 lbs | 82 lbs | 118 lbs | 162 lbs | 213 lbs | 270 lbs |
| 150 lbs | 89 lbs | 125 lbs | 171 lbs | 224 lbs | 281 lbs |
| 160 lbs | 95 lbs | 133 lbs | 179 lbs | 234 lbs | 292 lbs |
| 170 lbs | 101 lbs | 140 lbs | 188 lbs | 243 lbs | 303 lbs |
| 180 lbs | 106 lbs | 146 lbs | 196 lbs | 252 lbs | 313 lbs |
| 190 lbs | 112 lbs | 153 lbs | 203 lbs | 261 lbs | 323 lbs |
| 200 lbs | 118 lbs | 160 lbs | 211 lbs | 269 lbs | 332 lbs |
| 210 lbs | 123 lbs | 166 lbs | 218 lbs | 277 lbs | 341 lbs |
| 220 lbs | 128 lbs | 172 lbs | 225 lbs | 285 lbs | 350 lbs |
| 230 lbs | 133 lbs | 178 lbs | 232 lbs | 293 lbs | 358 lbs |
| 240 lbs | 138 lbs | 183 lbs | 238 lbs | 300 lbs | 366 lbs |
| 250 lbs | 143 lbs | 189 lbs | 245 lbs | 307 lbs | 374 lbs |
| 260 lbs | 148 lbs | 194 lbs | 251 lbs | 314 lbs | 382 lbs |
| 270 lbs | 152 lbs | 200 lbs | 257 lbs | 321 lbs | 389 lbs |
| 280 lbs | 157 lbs | 205 lbs | 263 lbs | 328 lbs | 397 lbs |
| 290 lbs | 161 lbs | 210 lbs | 268 lbs | 334 lbs | 404 lbs |
| 300 lbs | 165 lbs | 215 lbs | 274 lbs | 341 lbs | 411 lbs |
| 310 lbs | 170 lbs | 220 lbs | 280 lbs | 347 lbs | 418 lbs |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | 57 lbs | 75 lbs | 96 lbs | 121 lbs | 147 lbs |
| 100 lbs | 60 lbs | 79 lbs | 101 lbs | 127 lbs | 154 lbs |
| 110 lbs | 64 lbs | 83 lbs | 106 lbs | 132 lbs | 159 lbs |
| 120 lbs | 67 lbs | 87 lbs | 110 lbs | 137 lbs | 165 lbs |
| 130 lbs | 70 lbs | 90 lbs | 114 lbs | 141 lbs | 170 lbs |
| 140 lbs | 73 lbs | 94 lbs | 118 lbs | 145 lbs | 174 lbs |
| 150 lbs | 76 lbs | 97 lbs | 122 lbs | 149 lbs | 179 lbs |
| 160 lbs | 79 lbs | 100 lbs | 125 lbs | 153 lbs | 183 lbs |
| 170 lbs | 81 lbs | 103 lbs | 128 lbs | 157 lbs | 187 lbs |
| 180 lbs | 84 lbs | 106 lbs | 131 lbs | 160 lbs | 191 lbs |
| 190 lbs | 86 lbs | 108 lbs | 134 lbs | 164 lbs | 194 lbs |
| 200 lbs | 88 lbs | 111 lbs | 137 lbs | 167 lbs | 198 lbs |
| 210 lbs | 91 lbs | 113 lbs | 140 lbs | 170 lbs | 201 lbs |
| 220 lbs | 93 lbs | 116 lbs | 143 lbs | 173 lbs | 204 lbs |
| 230 lbs | 95 lbs | 118 lbs | 145 lbs | 176 lbs | 207 lbs |
| 240 lbs | 97 lbs | 120 lbs | 148 lbs | 178 lbs | 210 lbs |
| 250 lbs | 99 lbs | 122 lbs | 150 lbs | 181 lbs | 213 lbs |
| 260 lbs | 100 lbs | 124 lbs | 152 lbs | 183 lbs | 216 lbs |
Hang Power Clean Standards by Age
Discover how Hang Power Clean strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 85 lbs | 120 lbs | 164 lbs | 215 lbs | 271 lbs |
| 20 | 96 lbs | 136 lbs | 187 lbs | 245 lbs | 309 lbs |
| 25 | 98 lbs | 140 lbs | 192 lbs | 252 lbs | 317 lbs |
| 30 | 98 lbs | 140 lbs | 192 lbs | 252 lbs | 317 lbs |
| 35 | 98 lbs | 140 lbs | 192 lbs | 252 lbs | 317 lbs |
| 40 | 98 lbs | 140 lbs | 192 lbs | 252 lbs | 317 lbs |
| 45 | 94 lbs | 133 lbs | 182 lbs | 239 lbs | 301 lbs |
| 50 | 88 lbs | 125 lbs | 171 lbs | 225 lbs | 283 lbs |
| 55 | 82 lbs | 116 lbs | 159 lbs | 208 lbs | 262 lbs |
| 60 | 75 lbs | 107 lbs | 145 lbs | 191 lbs | 240 lbs |
| 65 | 69 lbs | 97 lbs | 132 lbs | 173 lbs | 217 lbs |
| 70 | 62 lbs | 88 lbs | 119 lbs | 156 lbs | 196 lbs |
| 75 | 56 lbs | 79 lbs | 107 lbs | 140 lbs | 176 lbs |
| 80 | 51 lbs | 71 lbs | 96 lbs | 126 lbs | 158 lbs |
| 85 | 46 lbs | 64 lbs | 87 lbs | 113 lbs | 142 lbs |
| 90 | 42 lbs | 59 lbs | 79 lbs | 103 lbs | 128 lbs |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | 62 lbs | 80 lbs | 102 lbs | 127 lbs | 153 lbs |
| 20 | 70 lbs | 91 lbs | 116 lbs | 144 lbs | 174 lbs |
| 25 | 72 lbs | 93 lbs | 119 lbs | 148 lbs | 178 lbs |
| 30 | 72 lbs | 93 lbs | 119 lbs | 148 lbs | 178 lbs |
| 35 | 72 lbs | 93 lbs | 119 lbs | 148 lbs | 178 lbs |
| 40 | 72 lbs | 93 lbs | 119 lbs | 148 lbs | 178 lbs |
| 45 | 69 lbs | 89 lbs | 113 lbs | 140 lbs | 169 lbs |
| 50 | 65 lbs | 84 lbs | 106 lbs | 132 lbs | 159 lbs |
| 55 | 60 lbs | 78 lbs | 99 lbs | 123 lbs | 148 lbs |
| 60 | 56 lbs | 72 lbs | 91 lbs | 112 lbs | 135 lbs |
| 65 | 51 lbs | 65 lbs | 83 lbs | 102 lbs | 123 lbs |
| 70 | 46 lbs | 59 lbs | 75 lbs | 92 lbs | 111 lbs |
| 75 | 42 lbs | 54 lbs | 68 lbs | 83 lbs | 100 lbs |
| 80 | 38 lbs | 49 lbs | 61 lbs | 75 lbs | 90 lbs |
| 85 | 35 lbs | 44 lbs | 55 lbs | 68 lbs | 81 lbs |
| 90 | 32 lbs | 40 lbs | 50 lbs | 62 lbs | 74 lbs |
Hang Power Clean Overview
The Hang Power Clean is a dynamic Olympic lift that develops explosive power, strength, and coordination by lifting a barbell from a hanging position to the shoulders in one fluid motion.
Muscles Worked
Equipment Needed
Barbell, Weight Plates
How To Perform the Hang Power Clean
- Start with your feet shoulder-width apart, gripping the barbell just outside your knees.
- Bend your knees slightly and hinge at the hips, lowering the bar to just above your knees.
- Explosively extend your hips and knees while shrugging your shoulders and pulling the bar upward.
- As the bar reaches its peak, rotate your elbows under the bar and catch it on your shoulders in a quarter squat.
- Stand up fully to complete the lift, ensuring the bar is stable on your shoulders.
- Lower the bar back to the starting position and repeat for the desired number of reps.
Want to perfect your form? Check out our detailed guide on Hang Power Clean for proper technique and tips.
Pro 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.
Hang Power Clean Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Hang Power 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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