Clean & Jerk

Muscles Activated

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

Muscle Group

Muscles

Primary Muscles

Quadriceps Femoris, Hamstring, Gluteus Maximus, Deltoids, Trapezius

Secondary Muscles

Latissimus Dorsi, Bicep, Tricep

Stabilizer Muscles

Rectus Abdominis, Abdominal External Oblique, Erector Spinae

Grip Muscles

Forearm Flexors

Clean & Jerk Average Weight [1RM]

Level
Beg.	44 kg (97 lb)	28 kg (61 lb)
Nov.	66 kg (145 lb)	40 kg (88 lb)
Int.	92 kg (204 lb)	55 kg (121 lb)
Adv.	124 kg (273 lb)	72 kg (159 lb)
Pro	158 kg (349 lb)	91 kg (201 lb)

Level

Beg.

44 kg
(97 lb)

28 kg
(61 lb)

Nov.

66 kg
(145 lb)

40 kg
(88 lb)

Int.

92 kg
(204 lb)

55 kg
(121 lb)

Adv.

124 kg
(273 lb)

72 kg
(159 lb)

Pro

158 kg
(349 lb)

91 kg
(201 lb)

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.

Clean & Jerk Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	56	89	133	185	242
120	64	99	145	199	259
130	71	109	156	212	274
140	79	118	167	225	288
150	86	127	178	237	302
160	93	135	188	249	315
170	100	144	198	260	328
180	107	152	207	271	340
190	113	160	216	282	352
200	120	167	225	292	363
210	126	175	234	301	374
220	132	182	242	311	385
230	138	189	250	320	395
240	144	196	258	329	405
250	150	202	266	338	414
260	156	209	273	346	424
270	161	215	281	354	433
280	167	222	288	363	442
290	172	228	295	370	450
300	177	234	302	378	459
310	182	240	308	385	467

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	83	123	174	233	297
20	95	141	199	266	340
25	97	145	204	273	349
30	97	145	204	273	349
35	97	145	204	273	349
40	97	145	204	273	349
45	92	137	193	259	331
50	87	129	182	243	311
55	80	119	168	225	288
60	73	109	153	206	263
65	66	98	138	186	237
70	59	88	124	167	213
75	53	79	111	149	190
80	47	70	99	133	170
85	43	63	89	119	153
90	38	57	80	108	137

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	46	68	97	131	167
100	49	73	102	137	174
110	53	77	107	142	180
120	56	81	111	147	186
130	59	84	116	152	191
140	62	87	119	156	196
150	64	91	123	161	201
160	67	94	127	165	206
170	69	97	130	169	210
180	72	99	133	172	214
190	74	102	136	176	218
200	76	105	139	179	222
210	78	107	142	182	225
220	80	109	145	185	229
230	82	112	147	188	232
240	84	114	150	191	235
250	86	116	152	194	238
260	88	118	155	197	241

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	52	75	103	136	171
20	60	86	118	155	196
25	61	88	121	159	201
30	61	88	121	159	201
35	61	88	121	159	201
40	61	88	121	159	201
45	58	83	115	151	191
50	54	78	108	142	179
55	50	72	100	131	165
60	46	66	91	120	151
65	41	60	82	108	136
70	37	53	74	97	122
75	33	48	66	87	109
80	30	43	59	78	98
85	27	38	53	70	88
90	24	35	48	63	79

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	🔥 50-70 Calories
Medium	🔥 70-100 Calories
Hard	🔥 100-130 Calories
Max	🔥 130-160 Calories

Intensity

Calories Burned

Easy

🔥 50-70 Calories

Medium

🔥 70-100 Calories

Hard

🔥 100-130 Calories

Max

🔥 130-160 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

世界記録

Last Updated: October 6, 2023

Men's Clean and Jerk (+109 kg)

267 kg (588.6 lb)

Lasha Talakhadze

Women's Clean and Jerk (+87 kg)

187 kg (412.3 lb)

Li Wenwen

Men's Clean and Jerk (96 kg)

231 kg (509.3 lb)

Tian Tao

Women's Clean and Jerk (76 kg)

157 kg (346.1 lb)

Wang Zhouyu

Men's Clean and Jerk (73 kg)

198 kg (436.5 lb)

Shi Zhiyong

Women's Clean and Jerk (64 kg)

145 kg (319.7 lb)

Deng Wei

Men's Clean and Jerk (81 kg)

207 kg (456.4 lb)

Lu Xiaojun

Muscles Activated

Clean & Jerk Average Weight [1RM]

Clean & Jerk Standard (lb)

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

世界記録

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	56	89	133	185	242
120	64	99	145	199	259
130	71	109	156	212	274
140	79	118	167	225	288
150	86	127	178	237	302
160	93	135	188	249	315
170	100	144	198	260	328
180	107	152	207	271	340
190	113	160	216	282	352
200	120	167	225	292	363
210	126	175	234	301	374
220	132	182	242	311	385
230	138	189	250	320	395
240	144	196	258	329	405
250	150	202	266	338	414
260	156	209	273	346	424
270	161	215	281	354	433
280	167	222	288	363	442
290	172	228	295	370	450
300	177	234	302	378	459
310	182	240	308	385	467

Age	Beg.	Nov.	Int.	Adv.	Pro
15	83	123	174	233	297
20	95	141	199	266	340
25	97	145	204	273	349
30	97	145	204	273	349
35	97	145	204	273	349
40	97	145	204	273	349
45	92	137	193	259	331
50	87	129	182	243	311
55	80	119	168	225	288
60	73	109	153	206	263
65	66	98	138	186	237
70	59	88	124	167	213
75	53	79	111	149	190
80	47	70	99	133	170
85	43	63	89	119	153
90	38	57	80	108	137

BW	Beg.	Nov.	Int.	Adv.	Pro
90	46	68	97	131	167
100	49	73	102	137	174
110	53	77	107	142	180
120	56	81	111	147	186
130	59	84	116	152	191
140	62	87	119	156	196
150	64	91	123	161	201
160	67	94	127	165	206
170	69	97	130	169	210
180	72	99	133	172	214
190	74	102	136	176	218
200	76	105	139	179	222
210	78	107	142	182	225
220	80	109	145	185	229
230	82	112	147	188	232
240	84	114	150	191	235
250	86	116	152	194	238
260	88	118	155	197	241

Age	Beg.	Nov.	Int.	Adv.	Pro
15	52	75	103	136	171
20	60	86	118	155	196
25	61	88	121	159	201
30	61	88	121	159	201
35	61	88	121	159	201
40	61	88	121	159	201
45	58	83	115	151	191
50	54	78	108	142	179
55	50	72	100	131	165
60	46	66	91	120	151
65	41	60	82	108	136
70	37	53	74	97	122
75	33	48	66	87	109
80	30	43	59	78	98
85	27	38	53	70	88
90	24	35	48	63	79

BW	Beg.	Nov.	Int.	Adv.	Pro
110	56	89	133	185	242
120	64	99	145	199	259
130	71	109	156	212	274
140	79	118	167	225	288
150	86	127	178	237	302
160	93	135	188	249	315
170	100	144	198	260	328
180	107	152	207	271	340
190	113	160	216	282	352
200	120	167	225	292	363
210	126	175	234	301	374
220	132	182	242	311	385
230	138	189	250	320	395
240	144	196	258	329	405
250	150	202	266	338	414
260	156	209	273	346	424
270	161	215	281	354	433
280	167	222	288	363	442
290	172	228	295	370	450
300	177	234	302	378	459
310	182	240	308	385	467

Age	Beg.	Nov.	Int.	Adv.	Pro
15	83	123	174	233	297
20	95	141	199	266	340
25	97	145	204	273	349
30	97	145	204	273	349
35	97	145	204	273	349
40	97	145	204	273	349
45	92	137	193	259	331
50	87	129	182	243	311
55	80	119	168	225	288
60	73	109	153	206	263
65	66	98	138	186	237
70	59	88	124	167	213
75	53	79	111	149	190
80	47	70	99	133	170
85	43	63	89	119	153
90	38	57	80	108	137

BW	Beg.	Nov.	Int.	Adv.	Pro
90	46	68	97	131	167
100	49	73	102	137	174
110	53	77	107	142	180
120	56	81	111	147	186
130	59	84	116	152	191
140	62	87	119	156	196
150	64	91	123	161	201
160	67	94	127	165	206
170	69	97	130	169	210
180	72	99	133	172	214
190	74	102	136	176	218
200	76	105	139	179	222
210	78	107	142	182	225
220	80	109	145	185	229
230	82	112	147	188	232
240	84	114	150	191	235
250	86	116	152	194	238
260	88	118	155	197	241

Age	Beg.	Nov.	Int.	Adv.	Pro
15	52	75	103	136	171
20	60	86	118	155	196
25	61	88	121	159	201
30	61	88	121	159	201
35	61	88	121	159	201
40	61	88	121	159	201
45	58	83	115	151	191
50	54	78	108	142	179
55	50	72	100	131	165
60	46	66	91	120	151
65	41	60	82	108	136
70	37	53	74	97	122
75	33	48	66	87	109
80	30	43	59	78	98
85	27	38	53	70	88
90	24	35	48	63	79

BW	Beg.	Nov.	Int.	Adv.	Pro
110	56	89	133	185	242
120	64	99	145	199	259
130	71	109	156	212	274
140	79	118	167	225	288
150	86	127	178	237	302
160	93	135	188	249	315
170	100	144	198	260	328
180	107	152	207	271	340
190	113	160	216	282	352
200	120	167	225	292	363
210	126	175	234	301	374
220	132	182	242	311	385
230	138	189	250	320	395
240	144	196	258	329	405
250	150	202	266	338	414
260	156	209	273	346	424
270	161	215	281	354	433
280	167	222	288	363	442
290	172	228	295	370	450
300	177	234	302	378	459
310	182	240	308	385	467

Age	Beg.	Nov.	Int.	Adv.	Pro
15	83	123	174	233	297
20	95	141	199	266	340
25	97	145	204	273	349
30	97	145	204	273	349
35	97	145	204	273	349
40	97	145	204	273	349
45	92	137	193	259	331
50	87	129	182	243	311
55	80	119	168	225	288
60	73	109	153	206	263
65	66	98	138	186	237
70	59	88	124	167	213
75	53	79	111	149	190
80	47	70	99	133	170
85	43	63	89	119	153
90	38	57	80	108	137

BW	Beg.	Nov.	Int.	Adv.	Pro
90	46	68	97	131	167
100	49	73	102	137	174
110	53	77	107	142	180
120	56	81	111	147	186
130	59	84	116	152	191
140	62	87	119	156	196
150	64	91	123	161	201
160	67	94	127	165	206
170	69	97	130	169	210
180	72	99	133	172	214
190	74	102	136	176	218
200	76	105	139	179	222
210	78	107	142	182	225
220	80	109	145	185	229
230	82	112	147	188	232
240	84	114	150	191	235
250	86	116	152	194	238
260	88	118	155	197	241

Age	Beg.	Nov.	Int.	Adv.	Pro
15	52	75	103	136	171
20	60	86	118	155	196
25	61	88	121	159	201
30	61	88	121	159	201
35	61	88	121	159	201
40	61	88	121	159	201
45	58	83	115	151	191
50	54	78	108	142	179
55	50	72	100	131	165
60	46	66	91	120	151
65	41	60	82	108	136
70	37	53	74	97	122
75	33	48	66	87	109
80	30	43	59	78	98
85	27	38	53	70	88
90	24	35	48	63	79