Power Clean
The Power Clean is a compound Olympic weightlifting exercise performed with a barbell. It primarily targets the hamstrings, with the calves, forearms, glutes, lower back, quadriceps, shoulders, traps, and triceps working as secondary muscles. Suitable for intermediate lifters.
Primary Muscles
Secondary Muscles
Level
intermediateMechanic
compoundEquipment
barbellCategory
olympic weightliftingInstructions
- Stand with feet hip-width apart, barbell over the middle of your feet. Grip the bar just outside your legs.
- Start with your hips low, chest up, and back flat.
- Drive through your legs to lift the bar, keeping it close to your body.
- As the bar reaches hip height, explosively shrug and pull yourself under the bar.
- Catch the bar on your front shoulders in a partial squat, then stand up.