Power Clean

Power Clean


This exercise involves lifting a barbell from the ground to the shoulders in one fluid motion, using explosive power from the legs and hips. It is a compound exercise that targets multiple muscle groups, including the legs, back, shoulders, and arms. It is commonly used in weightlifting and CrossFit training programs.

Equipment Required

Power Clean Instructions

  1. Start with your feet shoulder-width apart and the barbell on the ground in front of you.
  2. Bend down and grip the bar with your hands slightly wider than shoulder-width apart.
  3. Keep your back straight and lift the bar off the ground, extending your legs and hips.
  4. As the bar reaches your mid-thigh, explosively pull it up towards your shoulders, keeping it close to your body.
  5. As the bar reaches your shoulders, quickly drop into a squat position and catch the bar on your shoulders, with your elbows pointing forward.
  6. Stand up from the squat position, keeping the bar on your shoulders.
  7. Lower the bar back down to the ground by reversing the movement, bending your knees and hips and keeping your back straight.

Power Clean Form & Visual

Power Clean

Power Clean Benefits

  • Improves explosive power and speed
  • Targets multiple muscle groups including the legs, back, shoulders, and arms
  • Increases overall strength and muscle mass
  • Improves coordination and balance
  • Enhances athletic performance in sports such as football, basketball, and track and field
  • Can be modified for different fitness levels and goals

Power Clean Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Lower back
  • Upper back
  • Shoulders
  • Forearms
  • Core

Power Clean Variations & Alternatives

  • Hang Power Clean
  • Power Clean from Blocks
  • Power Clean from High Blocks
  • Power Clean from Hang
  • Power Clean from Knee
  • Power Clean from Mid-Thigh
  • Power Clean from Power Position
  • Power Clean from Shin
  • Power Clean from Floor
  • Power Clean and Jerk