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Power Clean Strength Standards for Men and Women

Discover how your 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 Power Clean Strength Level

Calculate Your Power Clean Strength

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Power Clean Weight Standards

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

LevelWeight
Beginner106 lbs
Novice151 lbs
Intermediate206 lbs
Advanced270 lbs
Elite340 lbs

Power Clean Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.25
Advanced1.50
Elite2.00
LevelBodyweight Ratio
Beginner0.40
Novice0.60
Intermediate0.85
Advanced1.10
Elite1.40

Power Clean Standards by Bodyweight

Find the Power Clean strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs65 lbs96 lbs136 lbs183 lbs234 lbs
120 lbs73 lbs106 lbs148 lbs196 lbs249 lbs
130 lbs81 lbs116 lbs159 lbs209 lbs264 lbs
140 lbs89 lbs125 lbs170 lbs222 lbs278 lbs
150 lbs96 lbs134 lbs180 lbs234 lbs292 lbs
160 lbs104 lbs143 lbs191 lbs245 lbs304 lbs
170 lbs111 lbs151 lbs200 lbs257 lbs317 lbs
180 lbs118 lbs159 lbs210 lbs267 lbs329 lbs
190 lbs125 lbs167 lbs219 lbs278 lbs340 lbs
200 lbs131 lbs175 lbs228 lbs287 lbs351 lbs
210 lbs138 lbs182 lbs236 lbs297 lbs362 lbs
220 lbs144 lbs190 lbs245 lbs306 lbs372 lbs
230 lbs150 lbs197 lbs253 lbs315 lbs382 lbs
240 lbs156 lbs204 lbs260 lbs324 lbs392 lbs
250 lbs162 lbs211 lbs268 lbs333 lbs401 lbs
260 lbs168 lbs217 lbs276 lbs341 lbs410 lbs
270 lbs174 lbs224 lbs283 lbs349 lbs419 lbs
280 lbs179 lbs230 lbs290 lbs357 lbs428 lbs
290 lbs185 lbs236 lbs297 lbs365 lbs436 lbs
300 lbs190 lbs242 lbs304 lbs372 lbs445 lbs
310 lbs195 lbs248 lbs310 lbs380 lbs453 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs46 lbs67 lbs94 lbs125 lbs160 lbs
100 lbs50 lbs72 lbs100 lbs132 lbs168 lbs
110 lbs54 lbs77 lbs106 lbs139 lbs175 lbs
120 lbs58 lbs82 lbs111 lbs145 lbs182 lbs
130 lbs61 lbs86 lbs116 lbs151 lbs189 lbs
140 lbs65 lbs90 lbs121 lbs157 lbs195 lbs
150 lbs68 lbs94 lbs126 lbs162 lbs201 lbs
160 lbs72 lbs98 lbs130 lbs167 lbs207 lbs
170 lbs75 lbs101 lbs134 lbs172 lbs212 lbs
180 lbs78 lbs105 lbs138 lbs176 lbs217 lbs
190 lbs80 lbs108 lbs142 lbs181 lbs222 lbs
200 lbs83 lbs112 lbs146 lbs185 lbs227 lbs
210 lbs86 lbs115 lbs149 lbs189 lbs231 lbs
220 lbs89 lbs118 lbs153 lbs193 lbs236 lbs
230 lbs91 lbs121 lbs156 lbs197 lbs240 lbs
240 lbs94 lbs123 lbs160 lbs200 lbs244 lbs
250 lbs96 lbs126 lbs163 lbs204 lbs248 lbs
260 lbs98 lbs129 lbs166 lbs207 lbs251 lbs

Power Clean Standards by Age

Discover how Power Clean strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1591 lbs129 lbs176 lbs231 lbs290 lbs
20104 lbs147 lbs201 lbs264 lbs331 lbs
25106 lbs151 lbs206 lbs270 lbs340 lbs
30106 lbs151 lbs206 lbs270 lbs340 lbs
35106 lbs151 lbs206 lbs270 lbs340 lbs
40106 lbs151 lbs206 lbs270 lbs340 lbs
45101 lbs143 lbs196 lbs257 lbs323 lbs
5095 lbs135 lbs184 lbs241 lbs303 lbs
5588 lbs125 lbs171 lbs223 lbs281 lbs
6081 lbs114 lbs156 lbs204 lbs256 lbs
6574 lbs104 lbs141 lbs185 lbs232 lbs
7066 lbs94 lbs127 lbs166 lbs209 lbs
7560 lbs84 lbs114 lbs149 lbs187 lbs
8054 lbs76 lbs103 lbs134 lbs168 lbs
8549 lbs68 lbs92 lbs120 lbs151 lbs
9044 lbs62 lbs84 lbs109 lbs136 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1555 lbs77 lbs105 lbs137 lbs172 lbs
2062 lbs88 lbs119 lbs156 lbs196 lbs
2564 lbs90 lbs123 lbs160 lbs201 lbs
3064 lbs90 lbs123 lbs160 lbs201 lbs
3564 lbs90 lbs123 lbs160 lbs201 lbs
4064 lbs90 lbs123 lbs160 lbs201 lbs
4561 lbs85 lbs116 lbs152 lbs191 lbs
5057 lbs80 lbs110 lbs143 lbs180 lbs
5553 lbs75 lbs102 lbs133 lbs167 lbs
6049 lbs69 lbs93 lbs122 lbs152 lbs
6545 lbs62 lbs84 lbs110 lbs138 lbs
7040 lbs56 lbs76 lbs99 lbs124 lbs
7537 lbs51 lbs69 lbs89 lbs112 lbs
8033 lbs46 lbs62 lbs80 lbs100 lbs
8530 lbs42 lbs56 lbs72 lbs90 lbs
9027 lbs38 lbs51 lbs66 lbs82 lbs

Power Clean Overview

The Power Clean is a dynamic, full-body exercise that explosively lifts a barbell from the floor to the shoulders, enhancing power, strength, and athletic performance.

Muscles Worked

Equipment Needed

Barbell, Weight Plates

How To Perform the Power Clean

  1. Stand with feet hip-width apart, barbell over mid-foot, and grip the bar just outside the knees.
  2. Bend at the hips and knees, keeping your chest up and back flat.
  3. Initiate the lift by driving through your heels, extending your hips and knees to pull the bar up.
  4. When the bar reaches mid-thigh, explosively shrug your shoulders and pull yourself under the bar.
  5. Catch the bar on your shoulders in a front squat position, with elbows high and core tight.
  6. Stand up fully to complete the lift.
  7. Inhale before lifting, exhale as you extend your hips and knees.

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

Pro Tips for Power Clean

  • Maintain a flat back and strong core throughout the lift.
  • Start with lighter weights to perfect your form before increasing load.
  • Avoid pulling with your arms early; focus on using your legs and hips to drive the movement.
  • Use lifting straps if grip strength is an issue, and consider practicing the movement with a PVC pipe or empty barbell for beginners.

Power Clean Variations and Alternatives

Variations

Alternatives

Compare Other Exercises

Exercise Comparison

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