Power Clean
- Advanced
- Functional
- Gym
The power clean is a barbell lift that pulls the bar from the floor and catches it on your front delts in a quarter squat, all in one explosive pull. It trains the glutes, hamstrings, traps and quads as a full-body power movement. Advanced lifters use it for weight and reps in the gym or in functional training, as a main lift or a finisher.
- Muscles
- Glutes, Hamstrings, Traps, Quads
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Grip the bar over mid-foot, hips down, back flat.
- Drive through your legs and extend your hips explosively.
- Shrug and pull the bar up close to your body.
- Catch it on your front delts in a quarter squat, then stand.
Form cues
- Take a breath and brace before you pull.
- Keep your arms long until the shrug starts.
- Land with flat feet and eyes up front.
Common mistakes
- Bar swings out away from your shins. Keep the bar brushing your legs on the way up.
- Hips shoot up before the bar leaves the floor. Push your knees back before you drive up.
- Back rounds forward during the initial pull. Brace your back straight before the first pull.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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