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.
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.
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