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Exercises/Power Clean
Olympic LiftsAdvanced

Power Clean

An Olympic lift where the barbell is pulled explosively from the floor and received in the front rack position in a partial squat. It develops hip extension power, rate of force development and full-body coordination.

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Primary muscles

  • Glutes (Gluteus Maximus)
  • Hamstrings
  • Quadriceps
  • Traps (Trapezius)

Secondary muscles

  • Lower Back (Erector Spinae)
  • Calves (Gastrocnemius)
  • Front Delts
  • Forearm Flexors
  • Rhomboids
Sets
3–6
Reps
1–3
Rest
120–180s

How to perform

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.

Power Clean movement

Main muscles working (thicker lines)

Starting position

Stand with the mid-foot under the bar, feet hip-width, hands just outside the legs with a hook grip, hips higher than knees, chest up and shoulders slightly over the bar.

  1. 1

    Push through the floor to lift the bar off the ground, keeping the back angle constant and the bar close to the shins.

  2. 2

    As the bar passes the knees, keep the torso over the bar and bring the hips forward toward it.

  3. 3

    Explosively extend the hips, knees and ankles, then shrug and pull the elbows high and outward.

  4. 4

    Pull yourself under the bar, rotating the elbows forward to catch it on the front of the shoulders in a quarter squat.

  5. 5

    Stand up fully with the bar in the front rack, then lower it under control to the thighs and floor.

Breathing: Take a big breath and brace before the bar leaves the floor, hold it through the catch, and exhale once standing.

Coaching tips

  • Push the floor away

  • Bar close to the body

  • Finish tall, then drop

  • Fast elbows

Common mistakes

  • Pulling early with the arms

  • Letting the bar swing away from the body

  • Catching with the elbows low and the bar on the hands

  • Jumping forward on landing

Safety notes

  • Learn the lift from a qualified coach and start with a light technique bar.

  • Use bumper plates and a clear platform so a missed lift can be dropped safely.

Details

Body parts
Full Body
Equipment
Barbell · Weight Plate
Movement
Olympic · Hinge
Exercise type
Olympic
Training goals
Power · Athletic Performance · Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Medicine Ball Backward ThrowBeginner→

Easier Variations

  • Barbell High PullIntermediate→
  • Clean PullIntermediate→
  • Dumbbell CleanIntermediate→
  • Hang CleanAdvanced→
  • Single-Arm Dumbbell CleanIntermediate→
  • Smith Machine Hang Power CleanIntermediate→

Harder Variations

  • Clean and JerkExpert→
  • Squat CleanExpert→

Variations

  • Power SnatchAdvanced→
  • Split CleanAdvanced→

Similar Exercises

  • Barbell Clean and PressIntermediate→
  • Kettlebell CleanIntermediate→
  • Power Clean from BlocksAdvanced→
  • Single-Arm Dumbbell Clean
Intermediate
→
  • Snatch-Grip DeadliftAdvanced→
  • Tire FlipIntermediate→