The hip clean (clean from the high hang) starts with the bar at the hip crease, torso vertical, and is received in a full front squat. It's the shortest possible clean pull: no floor, no knee-level hang - just the final centimeters of contact, extension, and an all-out race to the bottom. As a drill it surgically isolates the hip finish and the turnover, exposing every athlete who bumps the bar forward instead of driving it straight up.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.35x | 0.22x |
| novice | 0.58x | 0.4x |
| intermediate | 0.82x | 0.58x |
| advanced | 1.1x | 0.82x |
| elite | 1.38x | 1.05x |
1RM as a multiple of bodyweight.
Small dip through the knees, bar tight against the hip, then extend vertically and spin the elbows around at maximum speed. There's no momentum to hide behind, so if the bar lands hard, your turnover is late. Receive at full depth with a proud chest. Keep it at 60-75% of your clean - this is a speed and precision drill. It pairs perfectly after full cleans in a session: heavy from the floor, sharp from the hip.
Progression: hip power clean (catch high) first, then add the squat. With an empty bar this is a superb warm-up drill before any clean session.
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