Power Clean 1RM Calculator
Calculate your power clean one rep max with exercise-specific tips and guidance.
Calculate Your 1RM
Enter your weight and reps above to calculate your estimated 1RM
For best accuracy, use a weight you can lift for 3-10 reps
About 1RM Formulas
Epley Formula: Most accurate for lower rep ranges (1-6 reps). Commonly used in strength training.
Brzycki Formula: More conservative estimates. Better for higher rep ranges (6-12 reps).
Lander Formula: Middle ground between Epley and Brzycki. Good all-around accuracy.
Note: These are estimates. Your actual 1RM may vary based on factors like fatigue, technique, and training experience. Always use a spotter when testing maxes.
Form Tips
- ✓Explode with triple extension of ankles, knees, and hips
- ✓Shrug aggressively as the bar reaches the hips
- ✓Whip elbows around fast to rack the bar in front
- ✓Catch in a quarter squat with a solid front rack position
Common Mistakes
- ✗Pulling early with the arms (losing leg drive)
- ✗Bar swinging away from the body
- ✗Catching with low elbows (wrist strain)
- ✗Missing full hip extension before the pull under
Form Cues
Formula Accuracy
Moderate accuracy. Power clean is technique-limited more than strength-limited, so 1RM formulas work best within 1-3 reps; above 5 reps accuracy drops significantly.
Average Strength Levels
Male
Female
Frequently Asked Questions
How do I calculate my Power Clean 1RM?
To calculate your Power Clean 1RM: enter the weight you lifted and the number of reps completed. The calculator will apply the Epley, Brzycki, and Lander formulas to estimate your one rep max.
How accurate is the 1RM calculator for Power Clean?
Moderate accuracy. Power clean is technique-limited more than strength-limited, so 1RM formulas work best within 1-3 reps; above 5 reps accuracy drops significantly.
What muscles does Power Clean work?
Power Clean primarily targets: Full Body, Traps, Posterior Chain, Shoulders.
What is a good Power Clean 1RM?
For men: beginner 50kg, intermediate 80kg, advanced 110kg. For women: beginner 30kg, intermediate 50kg, advanced 70kg.
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