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Power Clean

Power Clean

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body
Back Lower Body Shoulders
Muscle Activation
Bicep · Calves · Front Deltoid · Glute · Hamstring · Quadricep · Side Deltoid · Thighs · Tricep
80%
Deltoids · Hamstrings
20%
Equipment
Barbell
Setup / Starting Position
  • Stand with your feet hip-width apart, holding a barbell with an overhand grip just outside your thighs.
  • Bend your knees and hips, lowering the barbell towards the ground.
Exercise Position
  • Explosively extend your hips and knees, pulling the barbell upwards towards your shoulders.
  • Shrug your shoulders and pull your elbows high to catch the barbell at shoulder height.
Form & Performance
  • Drop into a quarter squat position as you catch the barbell.
  • Keep your chest up and your back straight.