Movement overview

The power clean is a dynamic, full-body exercise that primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the shoulders, traps, and core. It is a compound movement that involves lifting a barbell from the floor to the shoulders in one explosive motion. The power clean is commonly used to develop strength, power, and coordination.

Step-by-step cues

1. Stand with your feet hip-width apart and position the barbell over the mid-foot. Bend at the hips and knees to grip the bar with an overhand grip, hands slightly wider than shoulder-width.
2. Set your back by pulling your shoulder blades together and maintaining a neutral spine. Your chest should be up and your gaze forward.
3. Initiate the lift by extending your hips and knees simultaneously, keeping the bar close to your body as you pull it upwards.
4. As the bar passes your knees, explosively extend your hips and shrug your shoulders to accelerate the bar upward.
5. Quickly drop under the bar by bending your knees and catching it on your shoulders in a front rack position with elbows high.
6. Stand up fully to complete the lift, ensuring the bar is stable on your shoulders before lowering it back to the starting position.

Technical tips

• Keep the bar close to your body throughout the lift to maintain control and efficiency.
• Focus on a powerful hip extension to generate maximum force during the pull phase.
• Practice proper breathing: inhale before lifting and exhale as you catch the bar on your shoulders.
• Ensure your elbows are high in the front rack position to support the weight effectively.
• Start with lighter weights to master technique before progressing to heavier loads.
• Engage your core throughout the movement to protect your lower back.