3-Second First-Pull Barbell Clean Pull Strength Standards Calculator

Under strict 3-Second First-Pull Barbell Clean Pull strength standards, Novice starts around 0.68x bodyweight for men and 0.47x for women, while Elite starts around 1.4x for men and 1.1x for women.

Enter your bodyweight, weight lifted, and reps to estimate your 1RM and see whether your 3-Second First-Pull Barbell Clean Pull is Novice, Intermediate, Advanced, or Elite for your bodyweight.

The calculator converts your set into an estimated 1RM-to-bodyweight ratio, then compares that ratio with the 3-Second First-Pull Barbell Clean Pull standards for your sex. This keeps the result focused on relative strength instead of only the absolute weight lifted.

Understanding Your 3-Second First-Pull Barbell Clean Pull Strength Score

Your 3-Second First-Pull Barbell Clean Pull result compares your estimated one-rep max with strength targets adjusted for your sex and exact bodyweight. The result is still specific to 3-Second First-Pull Barbell Clean Pull; it should not be treated as a rating for a nearby exercise.

A heavier lifter receives higher target loads, but those targets do not rise pound-for-pound with bodyweight. This is why the calculator uses your exact bodyweight instead of assigning every lifter’s tier from one fixed bodyweight ratio.

3-Second First-Pull Barbell Clean Pull Strength Standards

Use the men’s or women’s table and find the row closest to your bodyweight for a quick reference. For an exact result, enter your bodyweight, weight lifted, and reps into the calculator. It will estimate your one-rep max, identify your strength level, and show the next target to pursue.

Enter total barbell load including the bar, plates, and collars. Count only a valid 1–5 rep set with the exact 3.0-second floor-to-mid-thigh first pull, continuous acceleration into full hip and knee extension, and no turnover or catch.

Endura built these standards from reviewed 3-Second First-Pull Barbell Clean Pull targets and adjusts them for different bodyweights. They are practical benchmarks for this exact test—not population averages or standards for Barbell Clean Pull.

Men

Bodyweight	Novice	Intermediate	Advanced	Elite	Stretch
120 lb	107 lb	138 lb	169 lb	169 lb+	194 lb
130 lb	116 lb	149 lb	183 lb	183 lb+	210 lb
140 lb	125 lb	161 lb	196 lb	196 lb+	226 lb
150 lb	134 lb	172 lb	211 lb	211 lb+	242 lb
160 lb	143 lb	184 lb	225 lb	225 lb+	258 lb
170 lb	152 lb	195 lb	239 lb	239 lb+	275 lb
180 lb	161 lb	207 lb	253 lb	253 lb+	291 lb
190 lb	170 lb	218 lb	267 lb	267 lb+	307 lb
200 lb	179 lb	229 lb	281 lb	281 lb+	323 lb
210 lb	187 lb	241 lb	295 lb	295 lb+	339 lb
220 lb	196 lb	252 lb	309 lb	309 lb+	355 lb
230 lb	205 lb	264 lb	323 lb	323 lb+	372 lb
240 lb	214 lb	275 lb	337 lb	337 lb+	388 lb
250 lb	223 lb	287 lb	351 lb	351 lb+	404 lb
260 lb	232 lb	298 lb	365 lb	365 lb+	420 lb

Women

Bodyweight	Novice	Intermediate	Advanced	Elite	Stretch
100 lb	64 lb	85 lb	106 lb	106 lb+	123 lb
110 lb	70 lb	94 lb	117 lb	117 lb+	136 lb
120 lb	77 lb	102 lb	127 lb	127 lb+	148 lb
130 lb	83 lb	110 lb	138 lb	138 lb+	160 lb
140 lb	89 lb	119 lb	149 lb	149 lb+	173 lb
150 lb	96 lb	128 lb	159 lb	159 lb+	185 lb
160 lb	102 lb	136 lb	170 lb	170 lb+	197 lb
170 lb	108 lb	145 lb	181 lb	181 lb+	210 lb
180 lb	115 lb	153 lb	191 lb	191 lb+	222 lb
190 lb	121 lb	162 lb	202 lb	202 lb+	234 lb
200 lb	128 lb	170 lb	213 lb	213 lb+	247 lb
210 lb	134 lb	179 lb	223 lb	223 lb+	259 lb
220 lb	140 lb	187 lb	234 lb	234 lb+	271 lb

How the 3-Second First-Pull Barbell Clean Pull Calculator Works

Enter your sex, bodyweight, weight lifted, and reps. The calculator estimates your one-rep max from the set, then compares that estimate with the 3-Second First-Pull Barbell Clean Pull targets for your exact bodyweight. A one-rep entry uses the entered weight directly.

The bodyweight adjustment starts with reviewed targets for a 190 lb man and a 150 lb woman. For example, the men’s Advanced target is 186 lb at 150 lb bodyweight, 218 lb at 190 lb, and 248 lb at 230 lb. That is why the calculator needs your exact bodyweight instead of using one fixed bodyweight ratio for everyone.

Elite 3-Second First-Pull Barbell Clean Pull Strength Levels

Elite 3-Second First-Pull Barbell Clean Pull strength means reaching the Elite target for your sex and exact bodyweight while following the calculator’s accepted testing rules. The target increases as bodyweight increases, but not pound-for-pound, so use the calculator for your exact Elite and Stretch targets.

3-Second First-Pull Barbell Clean Pull Elite and Stretch Reference Targets
Sex	Bodyweight	Elite begins	Stretch begins
Men	150 lb	227 lb	262 lb
Men	190 lb	266 lb	307 lb
Men	230 lb	302 lb	349 lb
Women	120 lb	137 lb	159 lb
Women	150 lb	159 lb	185 lb
Women	180 lb	180 lb	209 lb

3-Second First-Pull Barbell Clean Pull Strength Compared to Other Lifts

Use these comparisons to see how your 3-Second First-Pull Barbell Clean Pull strength carries over when the implement, starting position, or finish changes. Test each movement under its own rules so every result reflects the exercise you actually performed.

Compare the strength levels each calculator gives you instead of assuming the same weight means the same thing in different exercises. A meaningful gap can point you toward the part of the movement worth working on next.

3-Second First-Pull Barbell Clean Pull Exercise Comparisons
Compare with	What the comparison can show	How the test differs
Barbell Clean And Jerk	Shows the completed-lift contrast.	Includes a catch and jerk rather than the timed no-catch pull.
Barbell Barbell Power Clean	Shows the catch-height contrast.	Uses conventional speed rather than the exact timed first pull.
Barbell Clean Pull	Provides the conventional clean-pull model anchor.	Does not require the exact 3.0-second first pull.
Barbell Snatch	Provides an Olympic-lift comparison.	Uses a different pull, grip, receiving position, and scoring task.
Barbell Front Squat	Provides context for front-rack recovery strength.	Does not measure the timed pull or clean phase.

Milestones in 3-Second First-Pull Barbell Clean Pull Strength

Your next 3-Second First-Pull Barbell Clean Pull milestone is the next strength level above your current result. Enter your sex, bodyweight, total barbell load including bar, plates, and collars, and valid 3-second first-pull barbell clean reps to see exactly how much estimated one-rep-max strength separates you from that level.

Use that gap as a concrete training target. Because your score is based on estimated one-rep-max strength, you can close it by lifting a heavier barbell through the exact timed first pull and clean-pull extension, completing more valid reps at the same load and timing, or improving both. Recalculate after a strong set to see whether you reached the next level and, if not, exactly how much remains.

3-Second First-Pull Barbell Clean Pull Reference Milestone Jumps
Group	Reference bodyweight	Novice to Intermediate	Intermediate to Advanced	Advanced to Elite	Elite to Stretch
Men	190 lb	+41 lb	+48 lb	+48 lb	+41 lb
Women	150 lb	+26 lb	+32 lb	+31 lb	+26 lb

Use these related calculators for context, not as substitutes for the 3-Second First-Pull Barbell Clean Pull result. Each movement has its own execution rules and strength standards.

3-Second First-Pull Barbell Clean Pull Exercise Comparisons
Compare with	What the comparison can show	How the test differs
Barbell Clean And Jerk	Shows the completed-lift contrast.	Includes a catch and jerk rather than the timed no-catch pull.
Barbell Barbell Power Clean	Shows the catch-height contrast.	Uses conventional speed rather than the exact timed first pull.
Barbell Clean Pull	Provides the conventional clean-pull model anchor.	Does not require the exact 3.0-second first pull.
Barbell Snatch	Provides an Olympic-lift comparison.	Uses a different pull, grip, receiving position, and scoring task.
Barbell Front Squat	Provides context for front-rack recovery strength.	Does not measure the timed pull or clean phase.

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