Clean Pull

Activated Muscles

Muscle Group	Muscles
Primary muscles	Hamstrings, Gluteus Maximus (Buttocks), Quadriceps, Deltoids (Shoulders), Trapezius (Upper Traps)
Secondary muscles	Latissimus Dorsi, Rhomboids, Biceps Brachii, Triceps Brachii
Stabilizer muscles	Core (Abdominals, Obliques, Lower Back), Erector Spinae (Lower Back)
Grip muscles	Forearms (Flexors)

Muscle Group

Muscles

Primary muscles

Hamstrings, Gluteus Maximus (Buttocks), Quadriceps, Deltoids (Shoulders), Trapezius (Upper Traps)

Secondary muscles

Latissimus Dorsi, Rhomboids, Biceps Brachii, Triceps Brachii

Stabilizer muscles

Core (Abdominals, Obliques, Lower Back), Erector Spinae (Lower Back)

Grip muscles

Forearms (Flexors)

Clean Pull Average

Level
	40 kg (89 lbs)	30 kg (66 lbs)
	68 kg (151 lbs)	41 kg (90 lbs)
	106 kg (233 lbs)	54 kg (119 lbs)
	151 kg (333 lbs)	69 kg (153 lbs)
	202 kg (445 lbs)	85 kg (188 lbs)

Level

40 kg
(89 lbs)

30 kg
(66 lbs)

68 kg
(151 lbs)

41 kg
(90 lbs)

106 kg
(233 lbs)

54 kg
(119 lbs)

151 kg
(333 lbs)

69 kg
(153 lbs)

202 kg
(445 lbs)

85 kg
(188 lbs)

Note: These standards are based on average lifters and may vary depending on individual factors such as body weight, age. More datailed data below.

Clean Pull Standards [kg]

By Bodyweight
By Age

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
50	22	42	71	106	147
55	26	48	78	115	157
60	30	53	84	123	166
65	34	58	91	130	175
70	37	63	97	137	183
75	41	68	102	144	191
80	45	72	108	151	199
85	48	76	113	157	206
90	51	81	118	163	213
95	55	85	123	169	219
100	58	89	128	175	226
105	61	93	133	180	232
110	64	96	137	185	238
115	67	100	142	191	244
120	70	104	146	195	249
125	73	107	150	200	255
130	76	111	154	205	260
135	79	114	158	210	265
140	81	117	162	214	270

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	34	58	90	129	172
20	39	67	103	147	197
25	40	68	106	151	202
30	40	68	106	151	202
35	40	68	106	151	202
40	40	68	106	151	202
45	38	65	100	143	192
50	36	61	94	134	180
55	33	56	87	124	166
60	30	51	79	114	152
65	27	46	72	103	137
70	25	42	64	92	123
75	22	37	58	82	110
80	20	33	51	74	98
85	18	30	46	66	88
90	16	27	42	59	80

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

BW
40	21	30	40	53	66
45	23	32	44	56	70
50	26	35	47	60	74
55	28	37	49	63	77
60	30	40	52	66	81
65	31	42	54	69	84
70	33	44	57	71	87
75	35	46	59	74	89
80	37	48	61	76	92
85	38	50	63	78	95
90	40	51	65	81	97
95	41	53	67	83	99
100	43	55	69	85	101
105	44	56	71	87	103
110	45	58	72	88	106
115	46	59	74	90	107
120	48	60	75	92	109

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Age
15	26	35	46	59	73
20	29	40	53	67	83
25	30	41	54	69	85
30	30	41	54	69	85
35	30	41	54	69	85
40	30	41	54	69	85
45	28	39	51	66	81
50	27	36	48	62	76
55	25	34	45	57	70
60	23	31	41	52	64
65	20	28	37	47	58
70	18	25	33	42	52
75	16	22	29	38	46
80	15	20	26	34	42
85	13	18	24	30	37
90	12	16	21	27	34

Note: Dumbbell weights in the table are for one dumbbell, The barbell at the gym basically weighs 20 kg / 44 lbs.

About Table

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	Top 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Color

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

Top 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Light	🔥 45-65 calories
Moderate	🔥 65-90 calories
Vigorous	🔥 90-120 calories
High-Intensity	🔥 120-150 calories

Intensity

Calories Burned

Light

🔥 45-65 calories

Moderate

🔥 65-90 calories

Vigorous

🔥 90-120 calories

High-Intensity

🔥 120-150 calories

Note: These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity levels:

Light: Warm-up sets or recovery work
Moderate: Standard working sets
Vigorous: Heavy lifting or higher volume
High-Intensity: Maximum effort or AMRAP sets

Activated Muscles

Clean Pull Average [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Clean Pull Standards [kg]

Table by Male and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Male and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Bodyweight [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

Table by Female and Age [1RM] One-Rep Max, the maximum amount of weight that a person can possibly lift for one repetition.

About Table

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW
50	22	42	71	106	147
55	26	48	78	115	157
60	30	53	84	123	166
65	34	58	91	130	175
70	37	63	97	137	183
75	41	68	102	144	191
80	45	72	108	151	199
85	48	76	113	157	206
90	51	81	118	163	213
95	55	85	123	169	219
100	58	89	128	175	226
105	61	93	133	180	232
110	64	96	137	185	238
115	67	100	142	191	244
120	70	104	146	195	249
125	73	107	150	200	255
130	76	111	154	205	260
135	79	114	158	210	265
140	81	117	162	214	270

Age
15	34	58	90	129	172
20	39	67	103	147	197
25	40	68	106	151	202
30	40	68	106	151	202
35	40	68	106	151	202
40	40	68	106	151	202
45	38	65	100	143	192
50	36	61	94	134	180
55	33	56	87	124	166
60	30	51	79	114	152
65	27	46	72	103	137
70	25	42	64	92	123
75	22	37	58	82	110
80	20	33	51	74	98
85	18	30	46	66	88
90	16	27	42	59	80

BW
40	21	30	40	53	66
45	23	32	44	56	70
50	26	35	47	60	74
55	28	37	49	63	77
60	30	40	52	66	81
65	31	42	54	69	84
70	33	44	57	71	87
75	35	46	59	74	89
80	37	48	61	76	92
85	38	50	63	78	95
90	40	51	65	81	97
95	41	53	67	83	99
100	43	55	69	85	101
105	44	56	71	87	103
110	45	58	72	88	106
115	46	59	74	90	107
120	48	60	75	92	109

Age
15	26	35	46	59	73
20	29	40	53	67	83
25	30	41	54	69	85
30	30	41	54	69	85
35	30	41	54	69	85
40	30	41	54	69	85
45	28	39	51	66	81
50	27	36	48	62	76
55	25	34	45	57	70
60	23	31	41	52	64
65	20	28	37	47	58
70	18	25	33	42	52
75	16	22	29	38	46
80	15	20	26	34	42
85	13	18	24	30	37
90	12	16	21	27	34

BW
50	22	42	71	106	147
55	26	48	78	115	157
60	30	53	84	123	166
65	34	58	91	130	175
70	37	63	97	137	183
75	41	68	102	144	191
80	45	72	108	151	199
85	48	76	113	157	206
90	51	81	118	163	213
95	55	85	123	169	219
100	58	89	128	175	226
105	61	93	133	180	232
110	64	96	137	185	238
115	67	100	142	191	244
120	70	104	146	195	249
125	73	107	150	200	255
130	76	111	154	205	260
135	79	114	158	210	265
140	81	117	162	214	270

Age
15	34	58	90	129	172
20	39	67	103	147	197
25	40	68	106	151	202
30	40	68	106	151	202
35	40	68	106	151	202
40	40	68	106	151	202
45	38	65	100	143	192
50	36	61	94	134	180
55	33	56	87	124	166
60	30	51	79	114	152
65	27	46	72	103	137
70	25	42	64	92	123
75	22	37	58	82	110
80	20	33	51	74	98
85	18	30	46	66	88
90	16	27	42	59	80

BW
40	21	30	40	53	66
45	23	32	44	56	70
50	26	35	47	60	74
55	28	37	49	63	77
60	30	40	52	66	81
65	31	42	54	69	84
70	33	44	57	71	87
75	35	46	59	74	89
80	37	48	61	76	92
85	38	50	63	78	95
90	40	51	65	81	97
95	41	53	67	83	99
100	43	55	69	85	101
105	44	56	71	87	103
110	45	58	72	88	106
115	46	59	74	90	107
120	48	60	75	92	109

Age
15	26	35	46	59	73
20	29	40	53	67	83
25	30	41	54	69	85
30	30	41	54	69	85
35	30	41	54	69	85
40	30	41	54	69	85
45	28	39	51	66	81
50	27	36	48	62	76
55	25	34	45	57	70
60	23	31	41	52	64
65	20	28	37	47	58
70	18	25	33	42	52
75	16	22	29	38	46
80	15	20	26	34	42
85	13	18	24	30	37
90	12	16	21	27	34

BW
50	22	42	71	106	147
55	26	48	78	115	157
60	30	53	84	123	166
65	34	58	91	130	175
70	37	63	97	137	183
75	41	68	102	144	191
80	45	72	108	151	199
85	48	76	113	157	206
90	51	81	118	163	213
95	55	85	123	169	219
100	58	89	128	175	226
105	61	93	133	180	232
110	64	96	137	185	238
115	67	100	142	191	244
120	70	104	146	195	249
125	73	107	150	200	255
130	76	111	154	205	260
135	79	114	158	210	265
140	81	117	162	214	270

Age
15	34	58	90	129	172
20	39	67	103	147	197
25	40	68	106	151	202
30	40	68	106	151	202
35	40	68	106	151	202
40	40	68	106	151	202
45	38	65	100	143	192
50	36	61	94	134	180
55	33	56	87	124	166
60	30	51	79	114	152
65	27	46	72	103	137
70	25	42	64	92	123
75	22	37	58	82	110
80	20	33	51	74	98
85	18	30	46	66	88
90	16	27	42	59	80

BW
40	21	30	40	53	66
45	23	32	44	56	70
50	26	35	47	60	74
55	28	37	49	63	77
60	30	40	52	66	81
65	31	42	54	69	84
70	33	44	57	71	87
75	35	46	59	74	89
80	37	48	61	76	92
85	38	50	63	78	95
90	40	51	65	81	97
95	41	53	67	83	99
100	43	55	69	85	101
105	44	56	71	87	103
110	45	58	72	88	106
115	46	59	74	90	107
120	48	60	75	92	109

Age
15	26	35	46	59	73
20	29	40	53	67	83
25	30	41	54	69	85
30	30	41	54	69	85
35	30	41	54	69	85
40	30	41	54	69	85
45	28	39	51	66	81
50	27	36	48	62	76
55	25	34	45	57	70
60	23	31	41	52	64
65	20	28	37	47	58
70	18	25	33	42	52
75	16	22	29	38	46
80	15	20	26	34	42
85	13	18	24	30	37
90	12	16	21	27	34