Upper Legs Exercise · Barbell
Power Clean
- Category
- Upper Legs
- Equipment
- Barbell
- Target
- Hamstrings
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Power Clean is a targeted isolation upper legs movement designed to train the Hamstrings with direct engagement of the Quadriceps, Calves.
Controlled plane of motion engaging target synergist muscle groups. Focus on deliberate eccentric control (2-3s) and active range of motion. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
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
- Begin with the barbell on the floor in front of you and feet set shoulder-width apart.
- Bend at the hips and knees to grip the bar with palms facing down, slightly beyond shoulder width.
- Keeping your back flat and chest lifted, lift the bar off the floor by extending your hips and knees.
- Once the bar passes your mid-thigh, drive it upward explosively, shrugging the shoulders and raising the elbows high and out to the sides.
- 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.
- Rise to standing with the bar racked, extending hips and knees fully.
- Bring the barbell back down to the floor under control.
- Complete your planned set count, emphasizing full range of motion and strong peak contraction in the hamstrings.
Recommended Sets & Reps by Training Goal
65–75% 1RM · 60s rest
50–60% 1RM · 30–45s rest
Controlled 3s eccentric · 60s rest
Biomechanical & Joint Load Cues
Controlled plane of motion engaging target synergist muscle groups. Focus on deliberate eccentric control (2-3s) and active range of motion.
Common Mechanical Mistakes & Form Errors to Avoid
- Uncontrolled Lifting Tempo: Rushing through reps without establishing mind-muscle connection or eccentric control reduces muscle fiber tension.
- Spine Hyperextension: Compensating for limited joint range of motion by arching the lower back risks spinal facet strain.
- Unstable Foot Base: Poor foot position causing balance loss during movement execution creates energy leaks and injury risk.
Proper Breathing Patterns & Core Engagement
Inhale during eccentric lowering phase; exhale during concentric work phase.
Add the Power Clean to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Injury Modification & Joint Safety
Stop immediately if movement causes sharp joint or tendon pain; substitute with a joint-friendly variant. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Legs exercises category.
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
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Hamstrings Exercises
Barbell Good Morning
Barbell Straight Leg Deadlift
Cable Assisted Inverse Leg Curl
Dumbbell Lying Femoral
Exercise Ball Seated Hamstring Stretch
Glute-Ham Raise
Equipment Alternatives
Don't have barbell? These target the same hamstrings with different equipment.
Glute-Ham Raise
Cable Assisted Inverse Leg Curl
Dumbbell Lying Femoral
Exercise Ball Seated Hamstring Stretch
FAQ
- What muscles does the Power Clean work?
- The Power Clean primarily targets the hamstrings as the primary agonist. Synergist assistance is provided by the glutes along with the quadriceps, calves. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Power Clean?
- The Power Clean is performed using a barbell. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Power Clean?
- The most frequent error is uncontrolled lifting tempo: Rushing through reps without establishing mind-muscle connection or eccentric control reduces muscle fiber tension.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Power Clean?
- For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.
- 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. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.