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

Compare your 3-Second First-Pull Barbell Power Clean strength with Endura's strength standards for men and women at your bodyweight. A useful benchmark for a good one-rep max is our Intermediate standard: approximately 137 lb at 190 lb for a man and 89 lb at 150 lb for a woman.

How does your best lift compare? Enter your bodyweight, the total barbell weight, including the bar, plates, and collars, and the reps you completed below. The calculator estimates your one-rep max and shows your strength level for your bodyweight. Enter 1–5 completed repetitions from one set. Keep the bar close, arms straight, balance over the whole foot, and a controlled back angle during the timed first pull. Do not pause at knee or mid-thigh; after the timed segment, extend explosively, receive above parallel, and stand with hips and knees fully extended.

The calculator compares that estimated one-rep max with the 3-Second First-Pull Barbell Power Clean standards for your sex at your bodyweight. It preserves the calculator's existing equations, thresholds, and input meanings; the benchmark is a comparison target, not a working-set prescription.

What Is a Good Weight for 3-Second First-Pull Barbell Power Clean?

A useful Endura benchmark for 3-Second First-Pull Barbell Power Clean is the Intermediate level. At the reference bodyweights used by this model, Intermediate begins around 137 lb for a 190 lb man and 89 lb for a 150 lb woman. These are estimated one-rep-max comparison targets, not universal starting weights or measured population averages.

Enter the total barbell weight, including the bar, plates, and collars. Keep the same convention when comparing sets. Enter 1–5 completed repetitions from one set. Keep the bar close, arms straight, balance over the whole foot, and a controlled back angle during the timed first pull. Do not pause at knee or mid-thigh; after the timed segment, extend explosively, receive above parallel, and stand with hips and knees fully extended. Enter your bodyweight, exact exercise weight, and valid reps to see how your set compares with the bodyweight-adjusted standards and the next target.

Your 3-Second First-Pull Barbell Power Clean 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 Power Clean; 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 Power Clean 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 a power-clean catch above parallel, and a full standing finish.

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

Men

Bodyweight	Novice	Intermediate	Advanced	Elite	Stretch
120 lb	61 lb	87 lb	112 lb	138 lb+	158 lb
130 lb	66 lb	94 lb	122 lb	149 lb+	171 lb
140 lb	71 lb	101 lb	131 lb	161 lb+	184 lb
150 lb	77 lb	108 lb	140 lb	172 lb+	198 lb
160 lb	82 lb	116 lb	150 lb	184 lb+	211 lb
170 lb	87 lb	123 lb	159 lb	195 lb+	224 lb
180 lb	92 lb	130 lb	168 lb	207 lb+	237 lb
190 lb	97 lb	137 lb	178 lb	218 lb+	250 lb
200 lb	102 lb	145 lb	187 lb	230 lb+	264 lb
210 lb	107 lb	152 lb	196 lb	241 lb+	277 lb
220 lb	112 lb	159 lb	206 lb	252 lb+	290 lb
230 lb	117 lb	166 lb	215 lb	264 lb+	303 lb
240 lb	122 lb	173 lb	224 lb	275 lb+	316 lb
250 lb	128 lb	181 lb	234 lb	287 lb+	329 lb
260 lb	133 lb	188 lb	243 lb	298 lb+	343 lb

Women

Bodyweight	Novice	Intermediate	Advanced	Elite	Stretch
100 lb	38 lb	60 lb	81 lb	102 lb+	115 lb
110 lb	42 lb	65 lb	89 lb	112 lb+	126 lb
120 lb	46 lb	71 lb	97 lb	122 lb+	138 lb
130 lb	50 lb	77 lb	105 lb	133 lb+	149 lb
140 lb	54 lb	83 lb	113 lb	143 lb+	161 lb
150 lb	57 lb	89 lb	121 lb	153 lb+	172 lb
160 lb	61 lb	95 lb	129 lb	163 lb+	184 lb
170 lb	65 lb	101 lb	137 lb	173 lb+	195 lb
180 lb	69 lb	107 lb	145 lb	184 lb+	207 lb
190 lb	73 lb	113 lb	153 lb	194 lb+	218 lb
200 lb	77 lb	119 lb	162 lb	204 lb+	230 lb
210 lb	80 lb	125 lb	170 lb	214 lb+	241 lb
220 lb	84 lb	131 lb	178 lb	224 lb+	252 lb

How the 3-Second First-Pull Barbell Power Clean 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 Power Clean 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 152 lb at 150 lb bodyweight, 178 lb at 190 lb, and 202 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 Power Clean Strength Levels

Elite 3-Second First-Pull Barbell Power Clean 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 Power Clean Elite and Stretch Reference Targets
Sex	Bodyweight	Elite begins	Stretch begins
Men	150 lb	186 lb	214 lb
Men	190 lb	218 lb	250 lb
Men	230 lb	248 lb	284 lb
Women	120 lb	132 lb	148 lb
Women	150 lb	153 lb	172 lb
Women	180 lb	173 lb	194 lb

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

Use these comparisons to see how your 3-Second First-Pull Barbell Power Clean 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 Power Clean Exercise Comparisons
Compare with	What the comparison can show	How the test differs
Barbell Clean And Jerk	Shows the completed-lift contrast.	Adds a jerk after the catch rather than stopping at the power-clean finish.
Barbell Barbell Power Clean	Shows the catch-height contrast.	Uses conventional speed rather than the exact timed first pull.
Barbell Power Clean	Provides the no-catch extension contrast.	Does not include the power-clean catch required here.
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 Power Clean Strength

Your next 3-Second First-Pull Barbell Power Clean 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 Power Clean Reference Milestone Jumps
Group	Reference bodyweight	Novice to Intermediate	Intermediate to Advanced	Advanced to Elite	Elite to Stretch
Men	190 lb	+40 lb	+41 lb	+40 lb	+32 lb
Women	150 lb	+32 lb	+32 lb	+32 lb	+19 lb

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

Barbell Clean And Jerk — Shows the completed-lift contrast.
Barbell Barbell Power Clean — Shows the catch-height contrast.
Barbell Power Clean — Provides the no-catch extension contrast.
Barbell Snatch — Provides an Olympic-lift comparison.
Barbell Front Squat — Provides context for front-rack recovery strength.

3-Second First-Pull Barbell Power Clean Exercise Comparisons
Compare with	What the comparison can show	How the test differs
Barbell Clean And Jerk	Shows the completed-lift contrast.	Adds a jerk after the catch rather than stopping at the power-clean finish.
Barbell Barbell Power Clean	Shows the catch-height contrast.	Uses conventional speed rather than the exact timed first pull.
Barbell Power Clean	Provides the no-catch extension contrast.	Does not include the power-clean catch required here.
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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