Barbell Hang Clean vs Barbell Power Clean Strength Standards
Compare your barbell hang clean 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.
Enter total barbell weight for both clean variations. Use a dead-stop hang clean beginning above the knees or around mid-thigh and caught securely in the front rack 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.
Barbell Hang Clean vs Barbell Power Clean Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the hang clean 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 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 / 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 vs Power Clean Standards
How to read the table: The first number is Hang Clean; 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 | 84 / 84 lb 38.1 / 38.1 kg | 119 / 119 lb 54 / 54 kg | 154 / 154 lb 69.9 / 69.9 kg | 189 / 189 lb 85.7 / 85.7 kg |
| 130 lb 59 kg | 89 / 89 lb 40.4 / 40.4 kg | 126 / 126 lb 57.2 / 57.2 kg | 162 / 162 lb 73.5 / 73.5 kg | 200 / 200 lb 90.7 / 90.7 kg |
| 140 lb 63.5 kg | 93 / 93 lb 42.2 / 42.2 kg | 132 / 132 lb 59.9 / 59.9 kg | 171 / 171 lb 77.6 / 77.6 kg | 210 / 210 lb 95.3 / 95.3 kg |
| 150 lb 68 kg | 97 / 97 lb 44 / 44 kg | 138 / 138 lb 62.6 / 62.6 kg | 179 / 179 lb 81.2 / 81.2 kg | 220 / 220 lb 99.8 / 99.8 kg |
| 160 lb 72.6 kg | 102 / 102 lb 46.3 / 46.3 kg | 144 / 144 lb 65.3 / 65.3 kg | 186 / 186 lb 84.4 / 84.4 kg | 229 / 229 lb 103.9 / 103.9 kg |
| 170 lb 77.1 kg | 106 / 106 lb 48.1 / 48.1 kg | 150 / 150 lb 68 / 68 kg | 194 / 194 lb 88 / 88 kg | 239 / 239 lb 108.4 / 108.4 kg |
| 180 lb 81.6 kg | 110 / 110 lb 49.9 / 49.9 kg | 156 / 156 lb 70.8 / 70.8 kg | 202 / 202 lb 91.6 / 91.6 kg | 248 / 248 lb 112.5 / 112.5 kg |
| 190 lb 86.2 kg | 114 / 114 lb 51.7 / 51.7 kg | 162 / 162 lb 73.5 / 73.5 kg | 209 / 209 lb 94.8 / 94.8 kg | 257 / 257 lb 116.6 / 116.6 kg |
| 200 lb 90.7 kg | 118 / 118 lb 53.5 / 53.5 kg | 168 / 168 lb 76.2 / 76.2 kg | 216 / 216 lb 98 / 98 kg | 266 / 266 lb 120.7 / 120.7 kg |
| 210 lb 95.3 kg | 122 / 122 lb 55.3 / 55.3 kg | 173 / 173 lb 78.5 / 78.5 kg | 223 / 223 lb 101.2 / 101.2 kg | 275 / 275 lb 124.7 / 124.7 kg |
| 220 lb 99.8 kg | 126 / 126 lb 57.2 / 57.2 kg | 179 / 179 lb 81.2 / 81.2 kg | 230 / 230 lb 104.3 / 104.3 kg | 283 / 283 lb 128.4 / 128.4 kg |
| 230 lb 104.3 kg | 129 / 129 lb 58.5 / 58.5 kg | 184 / 184 lb 83.5 / 83.5 kg | 237 / 237 lb 107.5 / 107.5 kg | 292 / 292 lb 132.4 / 132.4 kg |
| 240 lb 108.9 kg | 133 / 133 lb 60.3 / 60.3 kg | 189 / 189 lb 85.7 / 85.7 kg | 244 / 244 lb 110.7 / 110.7 kg | 300 / 300 lb 136.1 / 136.1 kg |
| 250 lb 113.4 kg | 137 / 137 lb 62.1 / 62.1 kg | 195 / 195 lb 88.5 / 88.5 kg | 251 / 251 lb 113.9 / 113.9 kg | 309 / 309 lb 140.2 / 140.2 kg |
| 260 lb 117.9 kg | 141 / 141 lb 64 / 64 kg | 200 / 200 lb 90.7 / 90.7 kg | 258 / 258 lb 117 / 117 kg | 317 / 317 lb 143.8 / 143.8 kg |
| 270 lb 122.5 kg | 144 / 144 lb 65.3 / 65.3 kg | 205 / 205 lb 93 / 93 kg | 264 / 264 lb 119.7 / 119.7 kg | 325 / 325 lb 147.4 / 147.4 kg |
| 280 lb 127 kg | 148 / 148 lb 67.1 / 67.1 kg | 210 / 210 lb 95.3 / 95.3 kg | 271 / 271 lb 122.9 / 122.9 kg | 333 / 333 lb 151 / 151 kg |
| 290 lb 131.5 kg | 151 / 151 lb 68.5 / 68.5 kg | 215 / 215 lb 97.5 / 97.5 kg | 277 / 277 lb 125.6 / 125.6 kg | 341 / 341 lb 154.7 / 154.7 kg |
| 300 lb 136.1 kg | 155 / 155 lb 70.3 / 70.3 kg | 220 / 220 lb 99.8 / 99.8 kg | 283 / 283 lb 128.4 / 128.4 kg | 348 / 348 lb 157.9 / 157.9 kg |
Women’s Hang Clean vs Power Clean Standards
How to read the table: The first number is Hang Clean; 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 | 52 / 52 lb 23.6 / 23.6 kg | 75 / 80 lb 34 / 36.3 kg | 98 / 109 lb 44.5 / 49.4 kg | 121 / 137 lb 54.9 / 62.1 kg |
| 110 lb 49.9 kg | 55 / 55 lb 24.9 / 24.9 kg | 80 / 85 lb 36.3 / 38.6 kg | 104 / 116 lb 47.2 / 52.6 kg | 128 / 146 lb 58.1 / 66.2 kg |
| 120 lb 54.4 kg | 59 / 59 lb 26.8 / 26.8 kg | 84 / 90 lb 38.1 / 40.8 kg | 110 / 123 lb 49.9 / 55.8 kg | 136 / 155 lb 61.7 / 70.3 kg |
| 130 lb 59 kg | 62 / 62 lb 28.1 / 28.1 kg | 89 / 95 lb 40.4 / 43.1 kg | 116 / 130 lb 52.6 / 59 kg | 144 / 164 lb 65.3 / 74.4 kg |
| 140 lb 63.5 kg | 65 / 65 lb 29.5 / 29.5 kg | 94 / 100 lb 42.6 / 45.4 kg | 122 / 137 lb 55.3 / 62.1 kg | 151 / 172 lb 68.5 / 78 kg |
| 150 lb 68 kg | 68 / 68 lb 30.8 / 30.8 kg | 98 / 105 lb 44.5 / 47.6 kg | 128 / 143 lb 58.1 / 64.9 kg | 158 / 180 lb 71.7 / 81.6 kg |
| 160 lb 72.6 kg | 71 / 71 lb 32.2 / 32.2 kg | 102 / 110 lb 46.3 / 49.9 kg | 134 / 149 lb 60.8 / 67.6 kg | 165 / 188 lb 74.8 / 85.3 kg |
| 170 lb 77.1 kg | 74 / 74 lb 33.6 / 33.6 kg | 107 / 114 lb 48.5 / 51.7 kg | 139 / 155 lb 63 / 70.3 kg | 172 / 196 lb 78 / 88.9 kg |
| 180 lb 81.6 kg | 77 / 77 lb 34.9 / 34.9 kg | 111 / 119 lb 50.3 / 54 kg | 145 / 161 lb 65.8 / 73 kg | 178 / 203 lb 80.7 / 92.1 kg |
| 190 lb 86.2 kg | 80 / 80 lb 36.3 / 36.3 kg | 115 / 123 lb 52.2 / 55.8 kg | 150 / 167 lb 68 / 75.7 kg | 185 / 211 lb 83.9 / 95.7 kg |
| 200 lb 90.7 kg | 82 / 82 lb 37.2 / 37.2 kg | 119 / 127 lb 54 / 57.6 kg | 155 / 173 lb 70.3 / 78.5 kg | 191 / 218 lb 86.6 / 98.9 kg |
| 210 lb 95.3 kg | 85 / 85 lb 38.6 / 38.6 kg | 123 / 131 lb 55.8 / 59.4 kg | 160 / 179 lb 72.6 / 81.2 kg | 198 / 225 lb 89.8 / 102.1 kg |
| 220 lb 99.8 kg | 88 / 88 lb 39.9 / 39.9 kg | 127 / 136 lb 57.6 / 61.7 kg | 165 / 185 lb 74.8 / 83.9 kg | 204 / 232 lb 92.5 / 105.2 kg |
| 230 lb 104.3 kg | 90 / 90 lb 40.8 / 40.8 kg | 130 / 140 lb 59 / 63.5 kg | 170 / 190 lb 77.1 / 86.2 kg | 210 / 239 lb 95.3 / 108.4 kg |
| 240 lb 108.9 kg | 93 / 93 lb 42.2 / 42.2 kg | 134 / 144 lb 60.8 / 65.3 kg | 175 / 196 lb 79.4 / 88.9 kg | 216 / 246 lb 98 / 111.6 kg |
How Your Barbell Hang Clean 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 strength level
The standards use the sex-specific levels from the individual Barbell Hang 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.
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 | Adjust hang clean targets to exact bodyweight with the 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 Barbell Hang Clean 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 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 hang clean and power clean standards are within 3 lb at 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, 240 lb, 250 lb, 260 lb, 270 lb, 280 lb, 290 lb, and 300 lb.
The higher target changes by strength level or bodyweight.
0 → 0 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the power clean standard minus the hang clean standard. A plus sign means the power clean standard is higher. A minus sign means the hang clean standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 130 lb 59 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 150 lb 68 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 250 lb 113.4 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 260 lb 117.9 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 270 lb 122.5 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 280 lb 127 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 290 lb 131.5 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
| 300 lb 136.1 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg | 0 lb 0 kg |
How Women’s Barbell Hang Clean and Barbell Power Clean Standards Differ
What the women’s data shows:
The hang clean and power clean standards are within 3 lb at 100 lb, 110 lb, 120 lb, 130 lb, 140 lb, 150 lb, 160 lb, 170 lb, 180 lb, 190 lb, 200 lb, 210 lb, 220 lb, 230 lb, and 240 lb.
Intermediate, Advanced, and Elite at every displayed bodyweight.
7.2 → 13.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the power clean standard minus the hang clean standard. A plus sign means the power clean standard is higher. A minus sign means the hang clean standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 0 lb 0 kg | +5 lb +2.3 kg | +11 lb +4.9 kg | +16 lb +7.2 kg |
| 110 lb 49.9 kg | 0 lb 0 kg | +5 lb +2.3 kg | +12 lb +5.4 kg | +18 lb +8.1 kg |
| 120 lb 54.4 kg | 0 lb 0 kg | +6 lb +2.7 kg | +13 lb +5.9 kg | +19 lb +8.6 kg |
| 130 lb 59 kg | 0 lb 0 kg | +6 lb +2.7 kg | +14 lb +6.4 kg | +20 lb +9.1 kg |
| 140 lb 63.5 kg | 0 lb 0 kg | +6 lb +2.8 kg | +15 lb +6.8 kg | +21 lb +9.5 kg |
| 150 lb 68 kg | 0 lb 0 kg | +7 lb +3.1 kg | +15 lb +6.8 kg | +22 lb +9.9 kg |
| 160 lb 72.6 kg | 0 lb 0 kg | +8 lb +3.6 kg | +15 lb +6.8 kg | +23 lb +10.5 kg |
| 170 lb 77.1 kg | 0 lb 0 kg | +7 lb +3.2 kg | +16 lb +7.3 kg | +24 lb +10.9 kg |
| 180 lb 81.6 kg | 0 lb 0 kg | +8 lb +3.7 kg | +16 lb +7.2 kg | +25 lb +11.4 kg |
| 190 lb 86.2 kg | 0 lb 0 kg | +8 lb +3.6 kg | +17 lb +7.7 kg | +26 lb +11.8 kg |
| 200 lb 90.7 kg | 0 lb 0 kg | +8 lb +3.6 kg | +18 lb +8.2 kg | +27 lb +12.3 kg |
| 210 lb 95.3 kg | 0 lb 0 kg | +8 lb +3.6 kg | +19 lb +8.6 kg | +27 lb +12.3 kg |
| 220 lb 99.8 kg | 0 lb 0 kg | +9 lb +4.1 kg | +20 lb +9.1 kg | +28 lb +12.7 kg |
| 230 lb 104.3 kg | 0 lb 0 kg | +10 lb +4.5 kg | +20 lb +9.1 kg | +29 lb +13.1 kg |
| 240 lb 108.9 kg | 0 lb 0 kg | +10 lb +4.5 kg | +21 lb +9.5 kg | +30 lb +13.6 kg |
Barbell Hang Clean and Barbell Power Clean Exercises Used by This Calculator
This calculator uses a barbell hang clean and a barbell power clean. Use a controlled above-knee or mid-thigh hang start for the hang clean and a motionless floor start with an above-parallel catch for the power clean. Do not substitute squat cleans, muscle cleans, high pulls without a catch, press-outs, bounced reps, straps, blocks, or machines.
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
For each clean, enter total barbell weight and a whole number from 1 to 12 valid repetitions. Preserve the exact start and catch rules for each variation. Pounds and kilograms can be mixed.
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 compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Romanian Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.