Power Clean

The Power Clean primarily targets your Hamstrings, with support from Calves, Forearms, Glutes, Lower Back, Middle Back, Quadriceps, Shoulders, Traps, Triceps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Pull

Primary muscles: Hamstrings Secondary muscles: Calves, Forearms, Glutes, Lower Back, Middle Back, Quadriceps, Shoulders, Traps, Triceps

How to perform Power Clean

Step 1. Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.
Step 2. Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended.
Step 3. Place the bar about 1 inch in front of your shins and over the balls of your feet.
Step 4. Your back should be flat or slightly arched, your chest held up and out and your shoulder blades should be retracted.
Step 5. Keep your head in a neutral position (in line with vertebral column and not tilted or rotated) with your eyes focused straight ahead. Inhale during this phase.
Step 6. Lift the bar from the floor by forcefully extending the hips and the knees as you exhale. Tip: The upper torso should maintain the same angle. Do not bend at the waist yet and do not let the hips rise before the shoulders (this would have the effect of pushing the glutes in the air and stretching the hamstrings.
Step 7. Keep elbows fully extended with the head in a neutral position and the shoulders over the bar.
Step 8. As the bar raises keep it as close to the shins as possible.
Step 9. As the bar passes the knees, thrust your hips forward and slightly bend the knees to avoid locking them. Tip: At this point your thighs should be against the bar.
Step 10. Keep the back flat or slightly arched, elbows fully extended and your head neutral. Tip: You will hold your breath until the next phase.
Step 11. Inhale and then forcefully and quickly extend your hips and knees and stand on your toes.
Step 12. Keep the bar as close to your body as possible. Tip: Your back should be flat with the elbows pointed out to the sides and your head in a neutral position. Also, keep your shoulders over the bar and arms straight as long as possible.
Step 13. When your lower body joints are fully extended, shrug the shoulders upward rapidly without letting the elbows flex yet. Exhale during this portion of the movement.
Step 14. As the shoulders reach their highest elevation flex your elbows to begin pulling your body under the bar.
Step 15. Continue to pull the arms as high and as long as possible. Tip: Due to the explosive nature of this phase, your torso will be erect or with an arched back, your head will be tilted back slightly and your feet may lose contact with the floor.
Step 16. After the lower body has fully extended and the bar reaches near maximal height, pull your body under the bar and rotate the arms around and under the bar.
Step 17. Simultaneously, flex the hips and knees into a quarter squat position.
Step 18. Once the arms are under the bar, inhale and then lift your elbows to position the upper arms parallel to the floor. Rack the bar across the front of your collar bones and front shoulder muscles.
Step 19. Catch the bar with an erect and tight torso, a neutral head position and flat feet. Exhale during this movement.
Step 20. Stand up by extending the hips and knees to a fully erect position.
Step 21. Lower the bar by gradually reducing the muscular tension of the arms to allow a controlled descent of the bar to the thighs. Inhale during this movement.
Step 22. Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs.
Step 23. Squat down with the elbows fully extended until the bar touches the floor.
Step 24. Start over at Phase 1 and repeat for the recommended amount of repetitions.

Frequently asked questions

What are the primary muscles targeted by the power clean?

While the movement involves the entire posterior chain, it primarily targets the hamstrings to generate explosive hip extension. The calves and glutes also contribute significantly to the triple extension phase.

What is a common technical mistake to avoid during the pull?

Avoid pulling with the arms too early, which reduces power transfer from the hips. Keep the elbows straight until the hips have fully extended and the barbell has reached peak upward momentum.

How should a beginner start learning the power clean?

Beginners should master the hang power clean first to focus on the hip hinge and explosive second pull. This reduces technical complexity by removing the initial lift from the floor.

What is the ideal set and rep range for power cleans?

Perform 3 to 5 sets of 1 to 5 repetitions to prioritize speed and technical precision. High-rep sets are generally avoided as fatigue quickly degrades the explosive mechanics required for the lift.

How do I ensure a proper catch position at the shoulders?

Rotate the elbows forward quickly to create a shelf with the anterior deltoids for the barbell to rest on. The torso should remain upright with the knees slightly bent to absorb the weight safely.

Sample sets & reps for Power Clean

Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

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