Power Clean
How to do it step by step, and the muscles it works.
- Body part
- Full body
- Equipment
- Barbell
- Type
- Compound
How to do it
- Stand with the bar over your mid-foot and grip it just outside your legs, back flat and chest up.
- Push the floor away to lift the bar past your knees, keeping it close to your body.
- At mid-thigh, explosively extend your hips and knees and shrug so the bar keeps rising.
- Pull yourself under the bar, whip your elbows forward, and catch it on your shoulders in a partial squat.
- Keep your back flat from the floor up; if it rounds as you pull, the weight is too heavy.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- GlutesMain
- TrapsMain
- QuadsHelping
- HamstringsHelping
- Lower backHelping
- Front deltsHelping
Also known as
Barbell Power Clean · Power Clean (Barbell)