Power Clean
Description
The power clean is the most popular Olympic lifting derivative for athletic training. You pull the barbell from the floor to the front rack catching it in a partial squat (above parallel). It builds explosive triple extension power and is widely used in sport conditioning.
Muscle Group
Equipment Required
Power Clean Instructions
- Stand over the barbell with feet hip-width apart. Grip the bar slightly wider than shoulder-width.
- Drop your hips low. Chest up. Shoulders over the bar.
- Pull the bar from the floor — keep it close to your body.
- As the bar passes your knees, explosively extend your hips and shrug.
- Pull yourself under the bar and catch it on your front shoulders in a quarter-squat (above parallel).
- Stand up from the quarter-squat to complete the lift.
- Lower the bar back to the floor under control.
- Easier to learn than the full clean. Master the hang power clean first.
Power Clean Form & Visual
Power Clean Benefits
- Most popular Olympic lift for athletes
- Builds explosive triple extension
- Easier to learn than the full clean
- Carries over to jumping, sprinting, and tackling
- Develops rate of force development
- Excellent power exercise
Power Clean Muscles Worked
- Gluteus maximus
- Hamstrings
- Quadriceps
- Trapezius (upper)
- Erector spinae
- Anterior deltoid (catch)
- Core (stabilizer)
Power Clean Variations & Alternatives
- Barbell Hang Power Clean
- Barbell Full Clean
- Barbell Clean and Press
- Dumbbell Power Clean
- Snatch Pull
