Power Clean
Learn how to do the Power Clean with proper form and technique. This barbell exercise primarily targets your Hamstrings, with secondary emphasis on Glutes, Quadriceps, Calves.
How to Do the Power Clean
Follow these steps to perform the Power Clean with correct form:
- 1Start with the barbell on the ground in front of you, with your feet shoulder-width apart.
- 2Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
- 3Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees.
- 4As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
- 5As the barbell reaches its highest point, quickly drop underneath it, rotating your elbows around and catching the barbell on your shoulders in a front squat position.
- 6Stand up with the barbell, fully extending your hips and knees.
- 7Lower the barbell back down to the starting position, keeping control of the weight throughout the movement.
- 8Repeat for the desired number of repetitions.
Power Clean Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- barbell
- Body Part
- upper legs
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 3–5 days
- Weekly Frequency
- 1–2 sessions per week
- Why
- Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.
Sets & Reps by Goal
Strength
- Sets
- 3–6
- Reps
- 1–5
- Rest
- 3–5 min
Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.
Hypertrophy
- Sets
- 3–5
- Reps
- 6–12
- Rest
- 60–120 s
Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).
Endurance
- Sets
- 2–4
- Reps
- 15–20
- Rest
- 30–60 s
Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.
Which Workout Splits Include Power Clean?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Power Clean work?
The Power Clean primarily targets your Hamstrings. Secondary muscles worked include Glutes, Quadriceps, Calves. This makes it an effective exercise for developing your upper legs.
What equipment do I need for the Power Clean?
The Power Clean requires barbell. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Power Clean with proper form?
Start by Start with the barbell on the ground in front of you, with your feet shoulder-width apart. Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart. Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Power Clean?
For most people, allow 3–5 days between sessions targeting the same muscle group. That translates to 1–2 sessions per week. Heavy multi-joint barbell lifts produce substantial mechanical tension across large muscle groups and significant CNS fatigue. Israetel et al. recommend 48–72 h minimum; many intermediate lifters need a full 96+ h for true supercompensation on squat or deadlift patterns.
What are the best sets and reps for the Power Clean?
It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.
Which workout splits is the Power Clean best for?
The Power Clean fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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