Upper Legs Exercise · Barbell

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Power Clean

The power clean pulls the bar from the floor to the shoulders in one explosive motion, catching it in a partial squat rather than the deep squat of a full clean, hence the name. That shallower catch means the lift rewards raw pulling speed and hip snap more than leg strength alone.

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Category

Upper Legs

Equipment

Barbell

Target

Hamstrings

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Power Clean

1. Begin with the barbell on the floor in front of you and feet set shoulder-width apart.
2. Bend at the hips and knees to grip the bar with palms facing down, slightly beyond shoulder width.
3. Keeping your back flat and chest lifted, lift the bar off the floor by extending your hips and knees.
4. Once the bar passes your mid-thigh, drive it upward explosively, shrugging the shoulders and raising the elbows high and out to the sides.
5. As the bar reaches peak height, drop underneath it quickly, rotating your elbows forward and receiving the bar on your shoulders in a front squat position.
6. Rise to standing with the bar racked, extending hips and knees fully.
7. Bring the barbell back down to the floor under control.
8. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the hamstrings.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Power Clean mainly targets your Hamstrings, with your Glutes helping support the movement, along with your Quadriceps, Calves.

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FAQ

What muscles does the Power Clean work?

The Power Clean mainly works your hamstrings. It also helps strengthen your glutes and quadriceps, calves. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Power Clean?

You do the Power Clean with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Power Clean?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Power Clean?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.