Dumbbell Hang Clean vs Barbell Power Clean Strength Standards
Compare your hang clean (dumbbell) and barbell power clean against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Use each exercise's canonical input: Weight of one dumbbell for Hang Clean (Dumbbell) and Total barbell weight for Barbell Power Clean. Use – Use two matched dumbbells lifted simultaneously from a controlled hang and a dead-stop floor-start power clean caught above parallel and stood to full control. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Hang Clean (Dumbbell) vs Barbell Power Clean Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the hang clean (dumbbell) and power clean to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your hang clean (dumbbell) and power clean.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Hang Clean (Dumbbell) / Power Clean, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Hang Clean (Dumbbell) vs Power Clean Standards
How to read the table: The first number is Hang Clean (Dumbbell); the second is Power Clean. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 68 / 84 lb 30.8 / 38.1 kg | 104 / 119 lb 47.2 / 54 kg | 141 / 154 lb 64 / 69.9 kg | 179 / 189 lb 81.2 / 85.7 kg |
| 130 lb 59 kg | 72 / 89 lb 32.7 / 40.4 kg | 109 / 126 lb 49.4 / 57.2 kg | 149 / 162 lb 67.6 / 73.5 kg | 189 / 200 lb 85.7 / 90.7 kg |
| 140 lb 63.5 kg | 76 / 93 lb 34.5 / 42.2 kg | 115 / 132 lb 52.2 / 59.9 kg | 157 / 171 lb 71.2 / 77.6 kg | 198 / 210 lb 89.8 / 95.3 kg |
| 150 lb 68 kg | 79 / 97 lb 35.8 / 44 kg | 120 / 138 lb 54.4 / 62.6 kg | 164 / 179 lb 74.4 / 81.2 kg | 208 / 220 lb 94.3 / 99.8 kg |
| 160 lb 72.6 kg | 83 / 102 lb 37.6 / 46.3 kg | 126 / 144 lb 57.2 / 65.3 kg | 171 / 186 lb 77.6 / 84.4 kg | 217 / 229 lb 98.4 / 103.9 kg |
| 170 lb 77.1 kg | 86 / 106 lb 39 / 48.1 kg | 131 / 150 lb 59.4 / 68 kg | 178 / 194 lb 80.7 / 88 kg | 226 / 239 lb 102.5 / 108.4 kg |
| 180 lb 81.6 kg | 90 / 110 lb 40.8 / 49.9 kg | 136 / 156 lb 61.7 / 70.8 kg | 185 / 202 lb 83.9 / 91.6 kg | 234 / 248 lb 106.1 / 112.5 kg |
| 190 lb 86.2 kg | 93 / 114 lb 42.2 / 51.7 kg | 141 / 162 lb 64 / 73.5 kg | 192 / 209 lb 87.1 / 94.8 kg | 243 / 257 lb 110.2 / 116.6 kg |
| 200 lb 90.7 kg | 96 / 118 lb 43.5 / 53.5 kg | 146 / 168 lb 66.2 / 76.2 kg | 199 / 216 lb 90.3 / 98 kg | 251 / 266 lb 113.9 / 120.7 kg |
| 210 lb 95.3 kg | 99 / 122 lb 44.9 / 55.3 kg | 151 / 173 lb 68.5 / 78.5 kg | 205 / 223 lb 93 / 101.2 kg | 260 / 275 lb 117.9 / 124.7 kg |
| 220 lb 99.8 kg | 103 / 126 lb 46.7 / 57.2 kg | 155 / 179 lb 70.3 / 81.2 kg | 212 / 230 lb 96.2 / 104.3 kg | 268 / 283 lb 121.6 / 128.4 kg |
| 230 lb 104.3 kg | 106 / 129 lb 48.1 / 58.5 kg | 160 / 184 lb 72.6 / 83.5 kg | 218 / 237 lb 98.9 / 107.5 kg | 276 / 292 lb 125.2 / 132.4 kg |
| 240 lb 108.9 kg | 109 / 133 lb 49.4 / 60.3 kg | 165 / 189 lb 74.8 / 85.7 kg | 224 / 244 lb 101.6 / 110.7 kg | 284 / 300 lb 128.8 / 136.1 kg |
| 250 lb 113.4 kg | 112 / 137 lb 50.8 / 62.1 kg | 169 / 195 lb 76.7 / 88.5 kg | 231 / 251 lb 104.8 / 113.9 kg | 292 / 309 lb 132.4 / 140.2 kg |
| 260 lb 117.9 kg | 115 / 141 lb 52.2 / 64 kg | 174 / 200 lb 78.9 / 90.7 kg | 237 / 258 lb 107.5 / 117 kg | 300 / 317 lb 136.1 / 143.8 kg |
| 270 lb 122.5 kg | 118 / 144 lb 53.5 / 65.3 kg | 178 / 205 lb 80.7 / 93 kg | 243 / 264 lb 110.2 / 119.7 kg | 307 / 325 lb 139.3 / 147.4 kg |
| 280 lb 127 kg | 120 / 148 lb 54.4 / 67.1 kg | 183 / 210 lb 83 / 95.3 kg | 249 / 271 lb 112.9 / 122.9 kg | 315 / 333 lb 142.9 / 151 kg |
| 290 lb 131.5 kg | 123 / 151 lb 55.8 / 68.5 kg | 187 / 215 lb 84.8 / 97.5 kg | 255 / 277 lb 115.7 / 125.6 kg | 322 / 341 lb 146.1 / 154.7 kg |
| 300 lb 136.1 kg | 126 / 155 lb 57.2 / 70.3 kg | 191 / 220 lb 86.6 / 99.8 kg | 260 / 283 lb 117.9 / 128.4 kg | 329 / 348 lb 149.2 / 157.9 kg |
Women’s Hang Clean (Dumbbell) vs Power Clean Standards
How to read the table: The first number is Hang Clean (Dumbbell); the second is Power Clean. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 41 / 52 lb 18.6 / 23.6 kg | 63 / 80 lb 28.6 / 36.3 kg | 89 / 109 lb 40.4 / 49.4 kg | 114 / 137 lb 51.7 / 62.1 kg |
| 110 lb 49.9 kg | 44 / 55 lb 20 / 24.9 kg | 67 / 85 lb 30.4 / 38.6 kg | 94 / 116 lb 42.6 / 52.6 kg | 122 / 146 lb 55.3 / 66.2 kg |
| 120 lb 54.4 kg | 47 / 59 lb 21.3 / 26.8 kg | 72 / 90 lb 32.7 / 40.8 kg | 100 / 123 lb 45.4 / 55.8 kg | 129 / 155 lb 58.5 / 70.3 kg |
| 130 lb 59 kg | 49 / 62 lb 22.2 / 28.1 kg | 75 / 95 lb 34 / 43.1 kg | 105 / 130 lb 47.6 / 59 kg | 136 / 164 lb 61.7 / 74.4 kg |
| 140 lb 63.5 kg | 52 / 65 lb 23.6 / 29.5 kg | 79 / 100 lb 35.8 / 45.4 kg | 111 / 137 lb 50.3 / 62.1 kg | 143 / 172 lb 64.9 / 78 kg |
| 150 lb 68 kg | 54 / 68 lb 24.5 / 30.8 kg | 83 / 105 lb 37.6 / 47.6 kg | 116 / 143 lb 52.6 / 64.9 kg | 150 / 180 lb 68 / 81.6 kg |
| 160 lb 72.6 kg | 56 / 71 lb 25.4 / 32.2 kg | 87 / 110 lb 39.5 / 49.9 kg | 121 / 149 lb 54.9 / 67.6 kg | 157 / 188 lb 71.2 / 85.3 kg |
| 170 lb 77.1 kg | 59 / 74 lb 26.8 / 33.6 kg | 90 / 114 lb 40.8 / 51.7 kg | 126 / 155 lb 57.2 / 70.3 kg | 163 / 196 lb 73.9 / 88.9 kg |
| 180 lb 81.6 kg | 61 / 77 lb 27.7 / 34.9 kg | 94 / 119 lb 42.6 / 54 kg | 131 / 161 lb 59.4 / 73 kg | 169 / 203 lb 76.7 / 92.1 kg |
| 190 lb 86.2 kg | 63 / 80 lb 28.6 / 36.3 kg | 97 / 123 lb 44 / 55.8 kg | 136 / 167 lb 61.7 / 75.7 kg | 176 / 211 lb 79.8 / 95.7 kg |
| 200 lb 90.7 kg | 65 / 82 lb 29.5 / 37.2 kg | 101 / 127 lb 45.8 / 57.6 kg | 141 / 173 lb 64 / 78.5 kg | 182 / 218 lb 82.6 / 98.9 kg |
| 210 lb 95.3 kg | 68 / 85 lb 30.8 / 38.6 kg | 104 / 131 lb 47.2 / 59.4 kg | 145 / 179 lb 65.8 / 81.2 kg | 188 / 225 lb 85.3 / 102.1 kg |
| 220 lb 99.8 kg | 70 / 88 lb 31.8 / 39.9 kg | 107 / 136 lb 48.5 / 61.7 kg | 150 / 185 lb 68 / 83.9 kg | 194 / 232 lb 88 / 105.2 kg |
| 230 lb 104.3 kg | 72 / 90 lb 32.7 / 40.8 kg | 110 / 140 lb 49.9 / 63.5 kg | 154 / 190 lb 69.9 / 86.2 kg | 199 / 239 lb 90.3 / 108.4 kg |
| 240 lb 108.9 kg | 74 / 93 lb 33.6 / 42.2 kg | 114 / 144 lb 51.7 / 65.3 kg | 159 / 196 lb 72.1 / 88.9 kg | 205 / 246 lb 93 / 111.6 kg |
How Your Hang Clean (Dumbbell) vs Barbell Power Clean Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the hang clean (dumbbell) strength level
The standards use the sex-specific thresholds from the individual Hang Clean (Dumbbell) tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
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 your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to clean more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the hang clean (dumbbell) | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the power clean | Adjust power clean targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Hang Clean (Dumbbell) and Barbell Power Clean Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the power clean standard is higher; below zero means the hang clean (dumbbell) standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
4.5 → 8.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the power clean standard minus the hang clean (dumbbell) standard. A plus sign means the power clean standard is higher. A minus sign means the hang clean (dumbbell) standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +16 lb +7.3 kg | +15 lb +6.8 kg | +13 lb +5.9 kg | +10 lb +4.5 kg |
| 130 lb 59 kg | +17 lb +7.7 kg | +17 lb +7.8 kg | +13 lb +5.9 kg | +11 lb +5 kg |
| 140 lb 63.5 kg | +17 lb +7.7 kg | +17 lb +7.7 kg | +14 lb +6.4 kg | +12 lb +5.5 kg |
| 150 lb 68 kg | +18 lb +8.2 kg | +18 lb +8.2 kg | +15 lb +6.8 kg | +12 lb +5.5 kg |
| 160 lb 72.6 kg | +19 lb +8.7 kg | +18 lb +8.1 kg | +15 lb +6.8 kg | +12 lb +5.5 kg |
| 170 lb 77.1 kg | +20 lb +9.1 kg | +19 lb +8.6 kg | +16 lb +7.3 kg | +13 lb +5.9 kg |
| 180 lb 81.6 kg | +20 lb +9.1 kg | +20 lb +9.1 kg | +17 lb +7.7 kg | +14 lb +6.4 kg |
| 190 lb 86.2 kg | +21 lb +9.5 kg | +21 lb +9.5 kg | +17 lb +7.7 kg | +14 lb +6.4 kg |
| 200 lb 90.7 kg | +22 lb +10 kg | +22 lb +10 kg | +17 lb +7.7 kg | +15 lb +6.8 kg |
| 210 lb 95.3 kg | +23 lb +10.4 kg | +22 lb +10 kg | +18 lb +8.2 kg | +15 lb +6.8 kg |
| 220 lb 99.8 kg | +23 lb +10.5 kg | +24 lb +10.9 kg | +18 lb +8.1 kg | +15 lb +6.8 kg |
| 230 lb 104.3 kg | +23 lb +10.4 kg | +24 lb +10.9 kg | +19 lb +8.6 kg | +16 lb +7.2 kg |
| 240 lb 108.9 kg | +24 lb +10.9 kg | +24 lb +10.9 kg | +20 lb +9.1 kg | +16 lb +7.3 kg |
| 250 lb 113.4 kg | +25 lb +11.3 kg | +26 lb +11.8 kg | +20 lb +9.1 kg | +17 lb +7.8 kg |
| 260 lb 117.9 kg | +26 lb +11.8 kg | +26 lb +11.8 kg | +21 lb +9.5 kg | +17 lb +7.7 kg |
| 270 lb 122.5 kg | +26 lb +11.8 kg | +27 lb +12.3 kg | +21 lb +9.5 kg | +18 lb +8.1 kg |
| 280 lb 127 kg | +28 lb +12.7 kg | +27 lb +12.3 kg | +22 lb +10 kg | +18 lb +8.1 kg |
| 290 lb 131.5 kg | +28 lb +12.7 kg | +28 lb +12.7 kg | +22 lb +9.9 kg | +19 lb +8.6 kg |
| 300 lb 136.1 kg | +29 lb +13.1 kg | +29 lb +13.2 kg | +23 lb +10.5 kg | +19 lb +8.7 kg |
How Women’s Hang Clean (Dumbbell) and Barbell Power Clean Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
10.4 → 18.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the power clean standard minus the hang clean (dumbbell) standard. A plus sign means the power clean standard is higher. A minus sign means the hang clean (dumbbell) standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +11 lb +5 kg | +17 lb +7.7 kg | +20 lb +9 kg | +23 lb +10.4 kg |
| 110 lb 49.9 kg | +11 lb +4.9 kg | +18 lb +8.2 kg | +22 lb +10 kg | +24 lb +10.9 kg |
| 120 lb 54.4 kg | +12 lb +5.5 kg | +18 lb +8.1 kg | +23 lb +10.4 kg | +26 lb +11.8 kg |
| 130 lb 59 kg | +13 lb +5.9 kg | +20 lb +9.1 kg | +25 lb +11.4 kg | +28 lb +12.7 kg |
| 140 lb 63.5 kg | +13 lb +5.9 kg | +21 lb +9.6 kg | +26 lb +11.8 kg | +29 lb +13.1 kg |
| 150 lb 68 kg | +14 lb +6.3 kg | +22 lb +10 kg | +27 lb +12.3 kg | +30 lb +13.6 kg |
| 160 lb 72.6 kg | +15 lb +6.8 kg | +23 lb +10.4 kg | +28 lb +12.7 kg | +31 lb +14.1 kg |
| 170 lb 77.1 kg | +15 lb +6.8 kg | +24 lb +10.9 kg | +29 lb +13.1 kg | +33 lb +15 kg |
| 180 lb 81.6 kg | +16 lb +7.2 kg | +25 lb +11.4 kg | +30 lb +13.6 kg | +34 lb +15.4 kg |
| 190 lb 86.2 kg | +17 lb +7.7 kg | +26 lb +11.8 kg | +31 lb +14 kg | +35 lb +15.9 kg |
| 200 lb 90.7 kg | +17 lb +7.7 kg | +26 lb +11.8 kg | +32 lb +14.5 kg | +36 lb +16.3 kg |
| 210 lb 95.3 kg | +17 lb +7.8 kg | +27 lb +12.2 kg | +34 lb +15.4 kg | +37 lb +16.8 kg |
| 220 lb 99.8 kg | +18 lb +8.1 kg | +29 lb +13.2 kg | +35 lb +15.9 kg | +38 lb +17.2 kg |
| 230 lb 104.3 kg | +18 lb +8.1 kg | +30 lb +13.6 kg | +36 lb +16.3 kg | +40 lb +18.1 kg |
| 240 lb 108.9 kg | +19 lb +8.6 kg | +30 lb +13.6 kg | +37 lb +16.8 kg | +41 lb +18.6 kg |
Hang Clean (Dumbbell) and Barbell Power Clean Exercises Used by This Calculator
This calculator uses a strict hang clean (dumbbell) test and a barbell power clean. Use strict canonical Hang Clean (Dumbbell) and Barbell Power Clean tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Hang Clean (Dumbbell) setup and load convention
– Use two matched dumbbells lifted simultaneously from a controlled hang – Start standing tall; hinge dumbbells to mid-thigh or above knees – Initiate upward movement with explosive hip and knee extension – Keep both dumbbells close without forward looping or swinging – Receive both dumbbells together at a stable shoulder catch – Stand fully upright before lowering or resetting each rep – Both dumbbells must move symmetrically through pull and catch – No floor starts, high pulls, alternating reps, or single-dumbbell cleans – No curled, crash-caught, staggered, swing-style, or partial reps – Load means combined dumbbell weight, not per-hand weight
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 (Dumbbell) result and one recent Barbell Power Clean result
Use each exercise’s canonical input: Weight of one dumbbell for Hang Clean (Dumbbell) and Total barbell weight for Barbell Power Clean.
Related Tools
- Hang Clean (Dumbbell) — View the individual Hang Clean (Dumbbell) standards and next strength-level target.
- Barbell Power Clean — View the individual Power Clean standards and next strength-level target.
- Dumbbell High Pull — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Hang Clean — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Zercher Deadlift (From Floor) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.