Equipmentbarbell
Difficultyadvanced
hamstringsupper legs
Power Clean
The power clean is a compound Olympic weightlifting movement that involves lifting a barbell from the floor to the shoulders in one explosive motion. It targets the hamstrings, glutes, quadriceps, and calves, and requires significant strength, coordination, and technique.
Step-by-Step Form & Technique
- 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.
Secondary Muscles
glutesquadricepscalves
Track Power Clean in RepEight
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