Hang Power Clean

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Quadriceps Femoris, Hamstring, Gluteus Maximus, Trapezius
Secondary Muscles	Deltoids, Bicep
Stabilizer Muscles	Abdominal External Oblique, Erector Spinae
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Quadriceps Femoris, Hamstring, Gluteus Maximus, Trapezius

Secondary Muscles

Deltoids, Bicep

Stabilizer Muscles

Abdominal External Oblique, Erector Spinae

Grip Muscles

Forearm Flexors

Hang Power Clean Average Weight [1RM]

Level
Beg.	42 kg (92 lbs)	30 kg (66 lbs)
Nov.	61 kg (134 lbs)	40 kg (87 lbs)
Int.	81 kg (186 lbs)	51 kg (113 lbs)
Adv.	111 kg (246 lbs)	64 kg (142 lbs)
Pro	141 kg (311 lbs)	78 kg (172 lbs)

Level

Beg.

42 kg
(92 lbs)

30 kg
(66 lbs)

Nov.

61 kg
(134 lbs)

40 kg
(87 lbs)

Int.

81 kg
(186 lbs)

51 kg
(113 lbs)

Adv.

111 kg
(246 lbs)

64 kg
(142 lbs)

Pro

141 kg
(311 lbs)

78 kg
(172 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Hang Power Clean Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	26	40	58	79	102
55	29	44	63	85	109
60	32	48	67	90	115
65	36	52	72	96	121
70	39	56	76	101	127
75	42	59	81	106	132
80	45	63	85	110	138
85	47	66	89	115	142
90	50	69	92	119	147
95	53	72	96	123	152
100	55	75	99	127	156
105	58	78	103	131	160
110	60	81	106	134	164
115	63	84	109	138	168
120	65	87	112	141	172
125	67	89	115	145	176
130	70	92	118	148	179
135	72	94	121	151	183
140	74	97	124	154	186

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	36	52	72	95	120
20	41	59	82	109	137
25	42	61	84	111	141
30	42	61	84	111	141
35	42	61	84	111	141
40	42	61	84	111	141
45	40	58	80	106	134
50	37	54	75	99	126
55	34	50	69	92	116
60	31	46	63	84	106
65	28	41	57	76	96
70	25	37	51	68	86
75	23	33	46	61	77
80	20	30	41	54	69
85	18	27	37	49	62
90	16	24	33	44	56

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	23	31	41	52	64
45	25	33	43	55	67
50	26	35	45	57	70
55	28	37	48	60	72
60	30	39	50	62	75
65	31	40	51	64	77
70	32	42	53	66	79
75	34	43	55	68	81
80	35	45	56	69	83
85	36	46	58	71	85
90	37	47	59	73	87
95	38	49	61	74	88
100	39	50	62	76	90
105	40	51	63	77	91
110	41	52	65	78	93
115	42	53	66	80	94
120	43	54	67	81	96

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	26	34	44	55	66
20	29	39	50	63	76
25	30	40	51	64	78
30	30	40	51	64	78
35	30	40	51	64	78
40	30	40	51	64	78
45	28	38	49	61	74
50	27	35	46	57	70
55	25	33	42	53	64
60	23	30	38	48	59
65	20	27	35	44	53
70	18	24	31	39	48
75	16	22	28	35	43
80	15	19	25	31	38
85	13	17	22	28	34
90	12	16	20	25	31

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

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.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

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.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 40-60 Calories
Medium	🔥 60-80 Calories
Hard	🔥 80-100 Calories
Max	🔥 100-130 Calories

Intensity

Calories Burned

Easy

🔥 40-60 Calories

Medium

🔥 60-80 Calories

Hard

🔥 80-100 Calories

Max

🔥 100-130 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：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Hang Power Clean Average Weight [1RM]

Hang Power Clean Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	26	40	58	79	102
55	29	44	63	85	109
60	32	48	67	90	115
65	36	52	72	96	121
70	39	56	76	101	127
75	42	59	81	106	132
80	45	63	85	110	138
85	47	66	89	115	142
90	50	69	92	119	147
95	53	72	96	123	152
100	55	75	99	127	156
105	58	78	103	131	160
110	60	81	106	134	164
115	63	84	109	138	168
120	65	87	112	141	172
125	67	89	115	145	176
130	70	92	118	148	179
135	72	94	121	151	183
140	74	97	124	154	186

Age	Beg.	Nov.	Int.	Adv.	Pro
15	36	52	72	95	120
20	41	59	82	109	137
25	42	61	84	111	141
30	42	61	84	111	141
35	42	61	84	111	141
40	42	61	84	111	141
45	40	58	80	106	134
50	37	54	75	99	126
55	34	50	69	92	116
60	31	46	63	84	106
65	28	41	57	76	96
70	25	37	51	68	86
75	23	33	46	61	77
80	20	30	41	54	69
85	18	27	37	49	62
90	16	24	33	44	56

BW	Beg.	Nov.	Int.	Adv.	Pro
40	23	31	41	52	64
45	25	33	43	55	67
50	26	35	45	57	70
55	28	37	48	60	72
60	30	39	50	62	75
65	31	40	51	64	77
70	32	42	53	66	79
75	34	43	55	68	81
80	35	45	56	69	83
85	36	46	58	71	85
90	37	47	59	73	87
95	38	49	61	74	88
100	39	50	62	76	90
105	40	51	63	77	91
110	41	52	65	78	93
115	42	53	66	80	94
120	43	54	67	81	96

Age	Beg.	Nov.	Int.	Adv.	Pro
15	26	34	44	55	66
20	29	39	50	63	76
25	30	40	51	64	78
30	30	40	51	64	78
35	30	40	51	64	78
40	30	40	51	64	78
45	28	38	49	61	74
50	27	35	46	57	70
55	25	33	42	53	64
60	23	30	38	48	59
65	20	27	35	44	53
70	18	24	31	39	48
75	16	22	28	35	43
80	15	19	25	31	38
85	13	17	22	28	34
90	12	16	20	25	31

BW	Beg.	Nov.	Int.	Adv.	Pro
50	26	40	58	79	102
55	29	44	63	85	109
60	32	48	67	90	115
65	36	52	72	96	121
70	39	56	76	101	127
75	42	59	81	106	132
80	45	63	85	110	138
85	47	66	89	115	142
90	50	69	92	119	147
95	53	72	96	123	152
100	55	75	99	127	156
105	58	78	103	131	160
110	60	81	106	134	164
115	63	84	109	138	168
120	65	87	112	141	172
125	67	89	115	145	176
130	70	92	118	148	179
135	72	94	121	151	183
140	74	97	124	154	186

Age	Beg.	Nov.	Int.	Adv.	Pro
15	36	52	72	95	120
20	41	59	82	109	137
25	42	61	84	111	141
30	42	61	84	111	141
35	42	61	84	111	141
40	42	61	84	111	141
45	40	58	80	106	134
50	37	54	75	99	126
55	34	50	69	92	116
60	31	46	63	84	106
65	28	41	57	76	96
70	25	37	51	68	86
75	23	33	46	61	77
80	20	30	41	54	69
85	18	27	37	49	62
90	16	24	33	44	56

BW	Beg.	Nov.	Int.	Adv.	Pro
40	23	31	41	52	64
45	25	33	43	55	67
50	26	35	45	57	70
55	28	37	48	60	72
60	30	39	50	62	75
65	31	40	51	64	77
70	32	42	53	66	79
75	34	43	55	68	81
80	35	45	56	69	83
85	36	46	58	71	85
90	37	47	59	73	87
95	38	49	61	74	88
100	39	50	62	76	90
105	40	51	63	77	91
110	41	52	65	78	93
115	42	53	66	80	94
120	43	54	67	81	96

Age	Beg.	Nov.	Int.	Adv.	Pro
15	26	34	44	55	66
20	29	39	50	63	76
25	30	40	51	64	78
30	30	40	51	64	78
35	30	40	51	64	78
40	30	40	51	64	78
45	28	38	49	61	74
50	27	35	46	57	70
55	25	33	42	53	64
60	23	30	38	48	59
65	20	27	35	44	53
70	18	24	31	39	48
75	16	22	28	35	43
80	15	19	25	31	38
85	13	17	22	28	34
90	12	16	20	25	31

BW	Beg.	Nov.	Int.	Adv.	Pro
50	26	40	58	79	102
55	29	44	63	85	109
60	32	48	67	90	115
65	36	52	72	96	121
70	39	56	76	101	127
75	42	59	81	106	132
80	45	63	85	110	138
85	47	66	89	115	142
90	50	69	92	119	147
95	53	72	96	123	152
100	55	75	99	127	156
105	58	78	103	131	160
110	60	81	106	134	164
115	63	84	109	138	168
120	65	87	112	141	172
125	67	89	115	145	176
130	70	92	118	148	179
135	72	94	121	151	183
140	74	97	124	154	186

Age	Beg.	Nov.	Int.	Adv.	Pro
15	36	52	72	95	120
20	41	59	82	109	137
25	42	61	84	111	141
30	42	61	84	111	141
35	42	61	84	111	141
40	42	61	84	111	141
45	40	58	80	106	134
50	37	54	75	99	126
55	34	50	69	92	116
60	31	46	63	84	106
65	28	41	57	76	96
70	25	37	51	68	86
75	23	33	46	61	77
80	20	30	41	54	69
85	18	27	37	49	62
90	16	24	33	44	56

BW	Beg.	Nov.	Int.	Adv.	Pro
40	23	31	41	52	64
45	25	33	43	55	67
50	26	35	45	57	70
55	28	37	48	60	72
60	30	39	50	62	75
65	31	40	51	64	77
70	32	42	53	66	79
75	34	43	55	68	81
80	35	45	56	69	83
85	36	46	58	71	85
90	37	47	59	73	87
95	38	49	61	74	88
100	39	50	62	76	90
105	40	51	63	77	91
110	41	52	65	78	93
115	42	53	66	80	94
120	43	54	67	81	96

Age	Beg.	Nov.	Int.	Adv.	Pro
15	26	34	44	55	66
20	29	39	50	63	76
25	30	40	51	64	78
30	30	40	51	64	78
35	30	40	51	64	78
40	30	40	51	64	78
45	28	38	49	61	74
50	27	35	46	57	70
55	25	33	42	53	64
60	23	30	38	48	59
65	20	27	35	44	53
70	18	24	31	39	48
75	16	22	28	35	43
80	15	19	25	31	38
85	13	17	22	28	34
90	12	16	20	25	31