Demonstration video
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Get my programHow to do the power clean
Instructions
- Stand with feet hip-width apart and barbell over mid-foot.
- Grip the bar slightly wider than shoulder-width and set your back.
- Initiate the pull by extending your hips and knees to lift the bar.
- Explosively extend your hips and shrug your shoulders once past the knees.
- Quickly pull yourself under and catch the bar on your shoulders in a partial squat.
- Stand fully to complete the lift.
Technical Tips
- Keep the bar close to your body during the entire movement.
- Focus on explosive hip extension, not arm pulling.
- Maintain a neutral spine and active core throughout.
- Use a hook grip for better control and bar security.
Breathing Tips
- Inhale before initiating the lift for core stability.
- Hold your breath during the explosive phase.
- Exhale after catching the bar and standing up.
Medical restrictions
- Lower back injuries
- Shoulder instability
- Wrist mobility limitations
Description
The Power Clean is a high-intensity Olympic weightlifting movement designed to build explosive strength, full-body coordination, and athletic power. Unlike the traditional Clean, the Power Clean catches the barbell in a higher position, making it more accessible for athletes who lack deep squat mobility but still want to harness the benefits of the lift. This compound exercise recruits multiple muscle groups in one dynamic movement, including the glutes, hamstrings, quadriceps, back, and shoulders. It improves acceleration, vertical jump capacity, and neuromuscular control, making it a popular choice in strength and conditioning programs. The Power Clean also enhances force production and efficiency in other compound lifts by training the triple extension—hip, knee, and ankle drive. Incorporating Power Cleans into training develops explosive athleticism and functional strength, especially beneficial for sports performance and total-body development.
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Description
The Power Clean is a high-intensity Olympic weightlifting movement designed to build explosive strength, full-body coordination, and athletic power. Unlike the traditional Clean, the Power Clean catches the barbell in a higher position, making it more accessible for athletes who lack deep squat mobility but still want to harness the benefits of the lift. This compound exercise recruits multiple muscle groups in one dynamic movement, including the glutes, hamstrings, quadriceps, back, and shoulders. It improves acceleration, vertical jump capacity, and neuromuscular control, making it a popular choice in strength and conditioning programs. The Power Clean also enhances force production and efficiency in other compound lifts by training the triple extension—hip, knee, and ankle drive. Incorporating Power Cleans into training develops explosive athleticism and functional strength, especially beneficial for sports performance and total-body development.
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