PlanWorkouts

Exercise 0648 · REF SiWCcTN

Power Clean exercise animation

Power Clean

Category
Upper Legs
Equipment
Barbell
Target
Hamstrings

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.

How to Do the Power Clean

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

Muscles Worked

The Power Clean primarily targets the Hamstrings, with Glutes as the primary synergist muscle group, along with the Quadriceps, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Hamstrings Exercises

Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Barbell Straight Leg Deadlift Barbell Straight Leg Deadlift Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings Exercise Ball Seated Hamstring Stretch Exercise Ball Seated Hamstring Stretch Stability Ball · Hamstrings Glute-Ham Raise Glute-Ham Raise Body Weight · Hamstrings

Equipment Alternatives

Don't have barbell? These target the same hamstrings with different equipment.

Glute-Ham Raise Glute-Ham Raise Body Weight · Hamstrings Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings

FAQ

What muscles does the Power Clean work?
The Power Clean primarily targets the hamstrings, with the glutes and quadriceps, calves assisting.
What equipment do I need for the Power Clean?
The Power Clean is done with a barbell.
What's a good alternative to the Power Clean?
If you don't have access to a barbell, the Glute-Ham Raise targets the same hamstrings using body weight instead.