Power Clean

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Set up with the bar over the midfoot, grip it just outside the shins, and flatten your back.
• Drive through the floor to lift the bar, keeping it close to your shins and thighs as you ascend.
• Extend your hips, knees, and ankles explosively, shrug your shoulders, and pull your elbows high and wide.
• Catch the bar on the front shoulders in a partial squat, stand up fully, and lower the bar under control.

Common mistakes

• The arms pull the barbell too early before the hips have fully extended.
• The barbell drifts far away from the body during the second pull.
• The barbell is caught with the elbows pointing down instead of forward.

Frequently asked questions

What is the difference between a power clean and a clean?

In a power clean, the bar is caught in a partial squat above parallel, whereas in a clean, you catch it in a full squat.

Why is it important to keep the bar close to the body?

Keeping the bar close maximizes mechanical leverage and power transfer, preventing the bar from pulling you forward.

Related exercises