Power Clean
BarbellStrength
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The Power Clean is a dynamic Olympic weightlifting movement performed explosively from the floor to a racked position on the shoulders, building full-body power and speed-strength, though it requires a barbell and plates rather than bodyweight alone. It primarily targets the glutes, back, hamstrings, quads, calves, and shoulders while enhancing coordination and athletic performance. Ideal for athletes in sports requiring burst power like sprinting or jumping, it demands precise technique to maximize benefits and minimize injury risk.
How to Perform Power Clean
- 1Stand with feet hip-width apart, knees slightly bent, and arms hanging relaxed at your sides, looking straight ahead.
- 2Squat down by pushing hips back and bending knees, keeping chest up and back flat, until thighs are parallel to the ground (grab imaginary barbell position with hands just outside knees).
- 3Engage core and drive explosively through heels to extend hips and knees fully, shrugging shoulders upward as you rise onto toes (inhale before the drive).
- 4Pull elbows high and back quickly to flip hands under the imaginary bar, catching it at shoulder height with elbows pointing forward (exhale sharply during the pull).
- 5Drop into a front squat by bending knees and hips under the catch position, keeping torso upright and weight balanced over mid-foot.
- 6Explode upward from the squat by driving through heels, fully extending hips and knees to stand tall (inhale at bottom of squat, exhale as you rise).
- 7Lower the imaginary bar to the ground in a controlled squat motion, returning to the starting position.
- 8Key form tips: Keep the bar (imaginary path) close to your body throughout; maintain a neutral spine—avoid rounding back; use explosive power from hips, not arms; common mistakes include pulling with arms too early or incomplete hip extension.
