The hip muscle clean is the most minimal clean drill that exists: from the high hang at the hip crease, with no knee re-bend and no catch, the bar travels to the shoulders on hip snap and turnover strength alone. Every possible source of momentum has been deliberately removed. What's left is a microscope on the final phase of the clean - the contact, the shrug and the elbow whip - performed at loads light enough to rehearse perfection.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.28x | 0.17x |
| novice | 0.45x | 0.3x |
| intermediate | 0.63x | 0.45x |
| advanced | 0.85x | 0.63x |
| elite | 1.05x | 0.8x |
1RM as a multiple of bodyweight - inherently a light technical drill.
Where does your Hip Muscle Clean land?
Log it once and the app places you on this table automatically, then tracks the trend.
Vertical torso, tiny knee dip, bar against the hip - then snap and turn it over with zero body english. If you have to lean back or re-dip to finish, drop weight immediately; cheating here defeats the drill's entire purpose. This lives at 25-40% of your clean, in sets of 5 during warm-ups. It's especially valuable before heavy clean sessions: five crisp hip muscle cleans wake up exactly the pattern your top singles will need.
Progression: PVC for everyone first. An empty barbell is the working weight for most athletes - this is a precision drill, not a load drill.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.
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