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Hinge · Compound
Power Clean
Also known as Barbell Power Clean, Clean. Targets Glutes, Hamstrings, Quads with an optimal working range of 1–5 reps.
Primary Muscles
Glutes, Hamstrings, Quads
Secondary: Upper Back, Erectors, Calves, Core, Forearms
Typical Rep Range
1–5 reps
Full Body
Equipment Tier
Barbell & Rack
Barbell
Movement Profile
Advanced · Bilateral
Plane: Sagittal
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Power Clean:
- 1 Push floor away smoothly until bar passes knees
- 2 Explode through triple extension of hips, knees, and ankles
- 3 Whip elbows forward fast to rack bar on front delts
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Pulling early with bent arms off the floor
- ✕ Banging bar outward with hips instead of extending vertically
Structured Programming
Programs Featuring Power Clean (1)
Substitutions & Variations
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