Power Clean

Technique

How to perform Power Clean

1. Stand with a barbell over the midfoot, feet about hip-width apart, and grip the bar just outside your legs.
2. Lower your hips, brace your torso, and begin with your shoulders slightly in front of the bar and your arms extended.
3. Push through the floor to lift the bar while keeping it close to your legs.
4. As the bar passes your knees, extend your hips and knees forcefully and shrug while keeping your arms long.
5. Pull yourself under the bar by rotating your elbows forward as your feet settle into a quarter squat.
6. Receive the bar across the fronts of your shoulders with your elbows high and torso upright.
7. Stand fully, then lower the bar under control to your thighs and return it to the floor.
8. Reset and repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Erector Spinae, Rectus Femoris, Semimembranosus, Semitendinosus.