How to do the Power Clean
Power Clean is an advanced multi-joint compound pulling exercise targeting the Hamstrings in the Upper Legs region. Performed using barbell, it falls under the plyometric category. Secondary muscles engaged include Glutes and Quadriceps.
Power Clean demonstration · © GymiaFit
Power Clean at a glance
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes, Quadriceps, Calves
- Equipment
- Barbell
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
Power Clean step by step
- 1Start with the barbell on the ground in front of you, with your feet shoulder-width apart.
- 2Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
- 3Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees.
- 4As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
- 5As 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.
- 6Stand up with the barbell, fully extending your hips and knees.
- 7Lower the barbell back down to the starting position, keeping control of the weight throughout the movement.
- 8Repeat for the desired number of repetitions.
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Power Clean — questions
What muscles does the Power Clean work?
The Power Clean primarily targets the Hamstrings. It also recruits the Glutes, Quadriceps, Calves as secondary movers.
What equipment do I need for the Power Clean?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Power Clean suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Power Clean?
Barbell Good Morning, Barbell Straight Leg Deadlift, Inverse Leg Curl (on Pull-up Cable Machine) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Power Clean demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.