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All exercises

Power clean

Advanced

Power clean is a compound barbell exercise for the hamstrings, also working the glutes, quads, and calves.

What it works

Primary muscle

Hamstrings

Also works

GlutesQuadsCalves

Equipment
Barbell
Movement
Conditioning
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Start with the barbell on the ground in front of you, with your feet shoulder-width apart.
  2. 2Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. 3Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees.
  4. 4As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
  5. 5As the barbell reaches its highest point, quickly drop underneath it, rotating your elbows around and catching the barbell on your shoulders in a front squat position.
  6. 6Stand up with the barbell, fully extending your hips and knees.
  7. 7Lower the barbell back down to the starting position, keeping control of the weight throughout the movement.
  8. 8Repeat for the desired number of repetitions.

What to do instead

  • Barbell clean and pressBarbell
  • Kettlebell hang cleanKettlebell

Easier variations

  • Kettlebell hang cleanKettlebell
Logged today · 3 min restPower clean

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