Power Clean
- Primary muscleHamstrings
- EquipmentBarbell
- DifficultyAdvanced
- TypeComplex
Pulled from the floor and caught standing tall in a quarter squat, the power clean skips the deep catch of the full lift, trading some maximal weight for simplicity and speed. Bar speed is the entire currency here: when a set slows down, end it rather than grinding out extra reps.
How to do the Power Clean
- Start with the barbell on the ground in front of you, with your feet shoulder-width apart.
- Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees.
- As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
- As 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.
- Stand up with the barbell, fully extending your hips and knees.
- Lower the barbell back down to the starting position, keeping control of the weight throughout the movement.
- Repeat for the desired number of repetitions.
Tip: Keep the bar close, extend the hips fully and let the legs, not the arms, generate the speed.
Muscles worked
Primary
Hamstrings · Legs
The hamstrings load in the hang position and extend the hip through the pull, which is where most of the speed comes from.
Common mistakes
- Pulling with the arms early — the arms are just hooks until the hips have fully extended; if the elbows bend before the bar reaches the thighs, you have lost the power.
- Catching with a soft rack — on a clean the elbows should come through fast and the bar should sit on the shoulders, not in the hands; if the wrists take the weight, work on elbow speed.
- Rushing the first pull — the bar should leave the floor at a controlled speed with the back set, and the speed comes in the second pull from the hips.
- Looping the bar — the bar should travel straight up and stay close; if it swings out and back you are muscling it with the arms.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Power | 4–6 × 2–3 | 2–3 min |
| Strength | 4–5 × 3–5 | 2–3 min |
Olympic lifts go first in a session, before squats or deadlifts, while you are fresh and explosive. Pair a clean with a front squat using the same bar to make a complex.
Variations and alternatives
Similar exercises
Without barbell
Easier and harder
Frequently asked questions
What muscles does the Power Clean work?
The Power Clean primarily works the hamstrings. It also involves the glutes, quads and calves, which assist the movement and stabilise the joints.
Is the Power Clean good for beginners?
Not as a starting point. The Power Clean is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Power Clean?
If you cannot do the Power Clean, try the Barbell Clean and Press or the Kettlebell Hang Clean. Each of them trains the hamstrings through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Power Clean, a sensible starting point is power: 4–6 × 2–3 with 2–3 min rest; strength: 4–5 × 3–5 with 2–3 min rest. First lift of the day, always. Fatigue ruins the technique this movement depends on.
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