The hip power clean is the shortest clean of all: bar at the hip crease, quick knee dip, explosive vertical snap, and a high catch on the shoulders. Nothing else in the clean family is this compressed - which is exactly the point. It teaches the finishing hip contact in complete isolation, builds rate of force development, and gives beginners their first taste of 'the pop' without any of the complexity of pulling from the floor or squatting under.
| Level (x Bodyweight) | Men | Women |
|---|---|---|
| beginner | 0.32x | 0.2x |
| novice | 0.52x | 0.36x |
| intermediate | 0.75x | 0.52x |
| advanced | 1x | 0.75x |
| elite | 1.25x | 0.95x |
1RM as a multiple of bodyweight.
Bar glued to the hips, dip straight down, then jump through the floor and whip the elbows around. The bar should feel weightless for an instant at the top of your extension - that's the pop you're chasing. Catch tall with soft knees. If you find yourself dipping deep or leaning forward, you've turned it into a different lift; reset with an empty bar. Great as 3x3-5 in warm-ups and as a power primer before heavy cleans.
Progression: empty bar or PVC, then modest loads. With a dumbbell in each hand it becomes one of the most accessible power movements for complete beginners.
Enter your 1RM above to see your training percentages.
Log every result, see your progress over time, and know exactly where you stand.