Power Clean Calculator: Your Clean Max
Enter the weight and reps of a clean set. You get your estimated power clean, hang clean or full clean max, with training percentages and plates.
- Power, hang or full clean
- Best from 1 to 3 reps
- lb and kg
Your clean max
0 lb
How does the power clean calculator work?
This power clean max calculator also covers the hang clean and full clean. Choose power clean, hang clean or full clean, then enter the weight and reps of a set. The calculator averages seven 1RM formulas, the same engine as our main one rep max calculator, and labels the result with your clean type.
For example, a power clean of 185 lb for 2 reps gives an estimated max of about 196.2 lb. A hang clean of 80 kg for 3 reps gives about 87.4 kg.
Use sets of 1 to 3 reps. The calculator will warn you above 3 reps for cleans.
Why are 1RM formulas less reliable for cleans?
The 1RM formulas on this site were built from slow strength lifts such as the bench press, squat and deadlift. In those lifts, you can grind a heavy rep slowly and still finish it. The clean is different. It depends on speed, timing and skill. If the bar is not moving fast enough, you cannot catch it, no matter how strong you are.
So as a set of cleans goes on, reps usually stop because your speed and technique fade, not because you hit your strength limit. That makes a high-rep clean set a poor predictor of your max. A double or triple done fast and clean is a much better input, and even then, treat the result as a rough guide.
Power clean vs hang clean vs full clean
- Power clean: you pull the bar from the floor and catch it on your shoulders in a partial squat, above parallel.
- Hang clean: you start with the bar held at your thighs or knees rather than on the floor. It is often used to practice the second pull. People can usually clean less from the hang than from the floor, because they cannot build speed from the floor.
- Full clean (squat clean): you catch the bar in a full front squat. This lets you receive the bar lower, so most trained lifters can full clean more than they power clean.
Pick the type that matches your set so your clean max calculator result is useful.
Clean percentage chart
Weightlifting coaches often program cleans at lower percentages with more sets, so you can practice fast, clean reps. Here are training weights for a 100 kg clean max:
| % of 1RM | Weight | Reps (approx.) | Often used for |
|---|---|---|---|
| 100% | 100 kg | 1 | Max strength |
| 95% | 95 kg | ~2 | Max strength |
| 90% | 90 kg | ~4 | Max strength |
| 85% | 85 kg | ~6 | Strength |
| 80% | 80 kg | ~8 | Strength |
| 75% | 75 kg | ~11 | Hypertrophy |
| 70% | 70 kg | ~14 | Hypertrophy |
| 65% | 65 kg | ~17 | Size + endurance |
| 60% | 60 kg | ~20 | Size + endurance |
For cleans, the rep column is only a rough guide. Most clean work is done for singles, doubles and triples, even at lighter weights.
How do I work up to a heavy clean safely?
- Learn the lift from a coach before you try heavy cleans. Technique matters more here than in any slow lift.
- Use bumper plates and a platform, so you can drop a missed rep safely.
- Miss forward or back, not under. If you cannot catch the bar, push it away and step back.
- Stop when speed drops. Slow, ugly reps are how injuries happen.
Safety note: estimates only. Stop if you feel pain, and check with a doctor before heavy lifting if you have an injury, a heart condition or are pregnant.
More calculators
Estimate your strength lifts on the deadlift calculator and squat calculator. Front squat strength matters for full cleans, so try the squat calculator with Front squat selected.
Frequently asked questions
Can I estimate my power clean max from a set of 5?
You can, but it will be a rough number. Cleans depend on speed, and reps often stop because speed fades, not strength. Use a fast single, double or triple for a better estimate.
Is there a hang clean max calculator?
Yes. Choose Hang clean in the calculator above and enter a hang clean set. Do not convert from a power clean or full clean, because the gap is different for everyone.
Which is heavier, a power clean or a full clean?
For trained lifters, the full (squat) clean is usually heavier, because catching the bar in a full squat lets you receive it lower. Beginners who cannot front squat comfortably may find the power clean easier.
How often should I test my clean max?
Olympic weightlifters test heavy singles more often than powerlifters, but only with good technique and plenty of rest. For most gym-goers, a heavy triple every few weeks is enough to track progress.