Clean High Pull

Muscles Activated

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

Muscle Group

Muscles

Primary Muscles

Deltoids, Trapezius, Quadriceps Femoris, Hamstring, Gluteus Maximus

Secondary Muscles

Latissimus Dorsi, Bicep, Tricep

Stabilizer Muscles

Rectus Abdominis, Abdominal External Oblique, Erector Spinae

Grip Muscles

Forearm Flexors

Clean High Pull Average Weight [1RM]

Level
Beg.	31 kg (68 lb)	30 kg (66 lb)
Nov.	54 kg (119 lb)	41 kg (90 lb)
Int.	86 kg (189 lb)	54 kg (119 lb)
Adv.	124 kg (274 lb)	69 kg (153 lb)
Pro	168 kg (370 lb)	85 kg (188 lb)

Level

Beg.

31 kg
(68 lb)

30 kg
(66 lb)

Nov.

54 kg
(119 lb)

41 kg
(90 lb)

Int.

86 kg
(189 lb)

54 kg
(119 lb)

Adv.

124 kg
(274 lb)

69 kg
(153 lb)

Pro

168 kg
(370 lb)

85 kg
(188 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 High Pull Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	29	61	108	168	237
120	36	71	121	184	256
130	43	81	133	199	274
140	50	90	145	214	291
150	57	99	157	228	307
160	63	108	168	241	323
170	70	117	179	254	338
180	77	126	190	267	353
190	84	134	200	280	367
200	90	143	211	291	381
210	97	151	220	303	394
220	103	159	230	314	407
230	110	167	239	325	419
240	116	174	249	336	432
250	122	182	258	346	443
260	128	189	266	356	455
270	134	196	275	366	466
280	140	204	283	376	477
290	146	210	291	385	487
300	151	217	299	395	498
310	157	224	307	404	508

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	58	102	161	233	315
20	66	116	184	267	361
25	68	119	189	274	370
30	68	119	189	274	370
35	68	119	189	274	370
40	68	119	189	274	370
45	64	113	179	260	351
50	60	106	168	244	330
55	56	98	155	226	305
60	51	90	142	206	278
65	46	81	128	186	252
70	41	73	115	167	226
75	37	65	103	149	202
80	33	58	92	134	180
85	30	52	82	120	162
90	27	47	74	108	146

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	47	66	90	118	147
100	52	72	97	125	155
110	56	77	103	132	163
120	60	82	108	138	170
130	64	87	113	144	177
140	68	91	119	150	183
150	72	95	123	155	189
160	75	99	128	160	194
170	79	103	132	165	200
180	82	107	136	170	205
190	85	110	140	174	210
200	88	114	144	178	214
210	91	117	148	183	219
220	94	120	152	187	223
230	96	123	155	190	228
240	99	126	158	194	232
250	102	129	162	198	236
260	104	132	165	201	239

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	56	77	102	130	160
20	64	88	116	149	183
25	66	90	119	153	188
30	66	90	119	153	188
35	66	90	119	153	188
40	66	90	119	153	188
45	63	86	113	145	178
50	59	80	106	136	167
55	54	74	98	126	155
60	50	68	90	115	141
65	45	61	81	104	128
70	40	55	73	93	115
75	36	49	65	83	102
80	32	44	58	74	92
85	29	39	52	67	82
90	26	35	47	60	74

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	🔥 45-65 Calories
Medium	🔥 65-90 Calories
Hard	🔥 90-120 Calories
Max	🔥 120-150 Calories

Intensity

Calories Burned

Easy

🔥 45-65 Calories

Medium

🔥 65-90 Calories

Hard

🔥 90-120 Calories

Max

🔥 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：

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

Clean High Pull Average Weight [1RM]

Clean High Pull 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

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
110	29	61	108	168	237
120	36	71	121	184	256
130	43	81	133	199	274
140	50	90	145	214	291
150	57	99	157	228	307
160	63	108	168	241	323
170	70	117	179	254	338
180	77	126	190	267	353
190	84	134	200	280	367
200	90	143	211	291	381
210	97	151	220	303	394
220	103	159	230	314	407
230	110	167	239	325	419
240	116	174	249	336	432
250	122	182	258	346	443
260	128	189	266	356	455
270	134	196	275	366	466
280	140	204	283	376	477
290	146	210	291	385	487
300	151	217	299	395	498
310	157	224	307	404	508

Age	Beg.	Nov.	Int.	Adv.	Pro
15	58	102	161	233	315
20	66	116	184	267	361
25	68	119	189	274	370
30	68	119	189	274	370
35	68	119	189	274	370
40	68	119	189	274	370
45	64	113	179	260	351
50	60	106	168	244	330
55	56	98	155	226	305
60	51	90	142	206	278
65	46	81	128	186	252
70	41	73	115	167	226
75	37	65	103	149	202
80	33	58	92	134	180
85	30	52	82	120	162
90	27	47	74	108	146

BW	Beg.	Nov.	Int.	Adv.	Pro
90	47	66	90	118	147
100	52	72	97	125	155
110	56	77	103	132	163
120	60	82	108	138	170
130	64	87	113	144	177
140	68	91	119	150	183
150	72	95	123	155	189
160	75	99	128	160	194
170	79	103	132	165	200
180	82	107	136	170	205
190	85	110	140	174	210
200	88	114	144	178	214
210	91	117	148	183	219
220	94	120	152	187	223
230	96	123	155	190	228
240	99	126	158	194	232
250	102	129	162	198	236
260	104	132	165	201	239

Age	Beg.	Nov.	Int.	Adv.	Pro
15	56	77	102	130	160
20	64	88	116	149	183
25	66	90	119	153	188
30	66	90	119	153	188
35	66	90	119	153	188
40	66	90	119	153	188
45	63	86	113	145	178
50	59	80	106	136	167
55	54	74	98	126	155
60	50	68	90	115	141
65	45	61	81	104	128
70	40	55	73	93	115
75	36	49	65	83	102
80	32	44	58	74	92
85	29	39	52	67	82
90	26	35	47	60	74

BW	Beg.	Nov.	Int.	Adv.	Pro
110	29	61	108	168	237
120	36	71	121	184	256
130	43	81	133	199	274
140	50	90	145	214	291
150	57	99	157	228	307
160	63	108	168	241	323
170	70	117	179	254	338
180	77	126	190	267	353
190	84	134	200	280	367
200	90	143	211	291	381
210	97	151	220	303	394
220	103	159	230	314	407
230	110	167	239	325	419
240	116	174	249	336	432
250	122	182	258	346	443
260	128	189	266	356	455
270	134	196	275	366	466
280	140	204	283	376	477
290	146	210	291	385	487
300	151	217	299	395	498
310	157	224	307	404	508

Age	Beg.	Nov.	Int.	Adv.	Pro
15	58	102	161	233	315
20	66	116	184	267	361
25	68	119	189	274	370
30	68	119	189	274	370
35	68	119	189	274	370
40	68	119	189	274	370
45	64	113	179	260	351
50	60	106	168	244	330
55	56	98	155	226	305
60	51	90	142	206	278
65	46	81	128	186	252
70	41	73	115	167	226
75	37	65	103	149	202
80	33	58	92	134	180
85	30	52	82	120	162
90	27	47	74	108	146

BW	Beg.	Nov.	Int.	Adv.	Pro
90	47	66	90	118	147
100	52	72	97	125	155
110	56	77	103	132	163
120	60	82	108	138	170
130	64	87	113	144	177
140	68	91	119	150	183
150	72	95	123	155	189
160	75	99	128	160	194
170	79	103	132	165	200
180	82	107	136	170	205
190	85	110	140	174	210
200	88	114	144	178	214
210	91	117	148	183	219
220	94	120	152	187	223
230	96	123	155	190	228
240	99	126	158	194	232
250	102	129	162	198	236
260	104	132	165	201	239

Age	Beg.	Nov.	Int.	Adv.	Pro
15	56	77	102	130	160
20	64	88	116	149	183
25	66	90	119	153	188
30	66	90	119	153	188
35	66	90	119	153	188
40	66	90	119	153	188
45	63	86	113	145	178
50	59	80	106	136	167
55	54	74	98	126	155
60	50	68	90	115	141
65	45	61	81	104	128
70	40	55	73	93	115
75	36	49	65	83	102
80	32	44	58	74	92
85	29	39	52	67	82
90	26	35	47	60	74

BW	Beg.	Nov.	Int.	Adv.	Pro
110	29	61	108	168	237
120	36	71	121	184	256
130	43	81	133	199	274
140	50	90	145	214	291
150	57	99	157	228	307
160	63	108	168	241	323
170	70	117	179	254	338
180	77	126	190	267	353
190	84	134	200	280	367
200	90	143	211	291	381
210	97	151	220	303	394
220	103	159	230	314	407
230	110	167	239	325	419
240	116	174	249	336	432
250	122	182	258	346	443
260	128	189	266	356	455
270	134	196	275	366	466
280	140	204	283	376	477
290	146	210	291	385	487
300	151	217	299	395	498
310	157	224	307	404	508

Age	Beg.	Nov.	Int.	Adv.	Pro
15	58	102	161	233	315
20	66	116	184	267	361
25	68	119	189	274	370
30	68	119	189	274	370
35	68	119	189	274	370
40	68	119	189	274	370
45	64	113	179	260	351
50	60	106	168	244	330
55	56	98	155	226	305
60	51	90	142	206	278
65	46	81	128	186	252
70	41	73	115	167	226
75	37	65	103	149	202
80	33	58	92	134	180
85	30	52	82	120	162
90	27	47	74	108	146

BW	Beg.	Nov.	Int.	Adv.	Pro
90	47	66	90	118	147
100	52	72	97	125	155
110	56	77	103	132	163
120	60	82	108	138	170
130	64	87	113	144	177
140	68	91	119	150	183
150	72	95	123	155	189
160	75	99	128	160	194
170	79	103	132	165	200
180	82	107	136	170	205
190	85	110	140	174	210
200	88	114	144	178	214
210	91	117	148	183	219
220	94	120	152	187	223
230	96	123	155	190	228
240	99	126	158	194	232
250	102	129	162	198	236
260	104	132	165	201	239

Age	Beg.	Nov.	Int.	Adv.	Pro
15	56	77	102	130	160
20	64	88	116	149	183
25	66	90	119	153	188
30	66	90	119	153	188
35	66	90	119	153	188
40	66	90	119	153	188
45	63	86	113	145	178
50	59	80	106	136	167
55	54	74	98	126	155
60	50	68	90	115	141
65	45	61	81	104	128
70	40	55	73	93	115
75	36	49	65	83	102
80	32	44	58	74	92
85	29	39	52	67	82
90	26	35	47	60	74