Power Clean

hamstringsupper legsbarbell

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.

Power Clean exercise demonstration showing proper form

How to Do the Power Clean

Follow these steps to perform the Power Clean with correct form:

  1. 1Start with the barbell on the ground in front of you, with your feet shoulder-width apart.
  2. 2Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. 3Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees.
  4. 4As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
  5. 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.
  6. 6Stand up with the barbell, fully extending your hips and knees.
  7. 7Lower the barbell back down to the starting position, keeping control of the weight throughout the movement.
  8. 8Repeat for the desired number of repetitions.

Power Clean Muscles Worked

Primary

hamstrings

Secondary

glutesquadricepscalves

Exercise Details

Equipment
barbell
Body Part
upper legs
Category
Main

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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.

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