Power Clean

Quads, Glutes, Hamstrings, Traps, ShouldersBarbell

Athletic movement to develop explosive power and body control. Pull the barbell from the floor using leg drive and catch it on your shoulders without a deep squat.

How to do it

1Set up in front of the bar over mid-foot, grip just wider than shoulders, and flatten your back.

2Smoothly lift the bar to knee height by driving through your legs, keeping your back angle constant.

3Past the knees, explode into full hip extension and shrug hard to accelerate the bar upward.

4Whip your elbows forward quickly and catch the bar across your front delts and chest in a partial squat.

5Stand fully upright to finish, then lower the bar under control.

Common mistakes

Rounding your back off the floor, severely overloading your spine.

Bending your arms before your hips fully extend, losing leg drive power.

Slow elbow rotation, leaving the bar landing on your wrists instead of your shoulders.

Breathing

Inhale at the start and hold your breath to brace your core. Exhale after the bar is secured on your chest.

Make it harder or easier

To make it easier, practice with an empty bar or start from a hang above knees.

To make it harder, gradually increase the weight while keeping perfect form.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.