Barbell Hang Clean vs Barbell Power Clean Strength Standards

Barbell Hang Clean vs Barbell Power Clean Strength Standards

The paired standards below show what the hang clean and power clean each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.

Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Hang Clean / Power Clean in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.

Men’s Hang Clean vs Power Clean Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Hang Clean vs Power Clean Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Barbell Hang Clean vs Barbell Power Clean Result Is Calculated

The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.

1. Estimate a one-rep max from each set

When the set contains one rep, the entered load is the estimate. For 2–12 reps, the calculator keeps the less aggressive of the two formula results.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

For the most useful Barbell Hang Clean vs Barbell Power Clean comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.

2. Find the hang clean strength level

For hang clean, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

3. Find the power clean strength level

The standards use the sex-specific levels from the individual Barbell Power Clean tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

Two-thirds scaling raises the target as bodyweight rises while limiting the size advantage that a direct one-to-one adjustment would create.

4. Compare the two results

Each max receives a level from Beginner through Elite. The lower-level lift becomes the priority. At matching levels, a priority appears only when one lift is at least 10 points farther from its next level; otherwise the result is Balanced.

A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these standards.

The calculator above applies these steps to your exact entries and reports both lift ratings, both next targets, and the final comparison.

How Men’s Barbell Hang Clean and Barbell Power Clean Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Power Clean standard minus the Hang Clean standard: zero means equal, above zero means the Power Clean standard is higher, and below zero means the Hang Clean standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Barbell Hang Clean and Barbell Power Clean Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Power Clean standard minus the Hang Clean standard: zero means equal, above zero means the Power Clean standard is higher, and below zero means the Hang Clean standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Barbell Hang Clean and Barbell Power Clean Exercises Used by This Calculator

For a useful comparison, perform a strict hang clean and a strict power clean using the setup and load rules below. Use strict, repeatable Hang Clean and Power Clean tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.

Start every rep from the same controlled hang

Enter total barbell weight. Begin above the knees or around mid-thigh without dipping lower for momentum, extend the hips fully, keep the bar close, receive it in a secure front rack, and stand tall. Do not enter a floor-start clean, muscle clean, high pull without a catch, press-out, bounced rep, strapped lift, or machine variation.

Start from the floor and catch above parallel

Enter total barbell weight. Begin every rep motionless on the floor, reach full extension, turn the bar over into a secure front rack above parallel, and stand tall. Do not enter a hang clean, squat clean, muscle clean, high pull without a catch, bounced rep, press-out, strapped lift, or machine variation.

Enter one recent hang clean set and one recent power clean set

Enter total barbell weight for both clean variations.

Related Tools

• Barbell Hang Clean — View the individual Hang Clean standards and next strength-level target.
• Barbell Power Clean — View the individual Power Clean standards and next strength-level target.
• Barbell High Pull — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Romanian Deadlift — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.