Power Clean
Pull the bar explosively from the floor and catch it on the front of the shoulders in a quarter squat. Builds full-body power and a fast hip extension.
Updated
Primary muscles: Full Body. Supporting muscles: Quadriceps, Hamstrings, Glutes, Traps. Equipment: Barbell.
Muscles worked
Primary
Full Body
Secondary
Equipment
How to do it
- Set the bar over midfoot and grip just outside the legs with a neutral spine.
- Brace the core and keep the shoulders slightly over the bar.
- Push the floor away, keeping the bar close as it passes the knees.
- Extend the hips and knees explosively and finish the pull with a shrug.
- Pull yourself under and catch the bar on the shoulders in a quarter squat, elbows high.
- Stand tall, then lower the bar under control to the floor.
Watch for
- Pulling with the arms before the hips finish extending.
- The bar drifting away from the body.
- Catching with low elbows or on the wrists.
Breathing
Inhale and brace before the pull, exhale once you stand tall with the bar racked.
Tip
Treat every rep as a single: reset your setup and brace between reps.
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