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Upper Legs · Barbell
Barbell Power Clean
Barbell Power Clean is an advanced compound strength exercise that works the quads (upper legs), with the forearms and biceps assisting. It needs a barbell. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Upper Back · Trapezius, Rhomboids
- Shoulders · Deltoids
Secondary muscles
- Forearms · Brachioradialis
- Biceps · Biceps Brachii
How to do Barbell Power Clean
- Begin in a squatted position with your feet hip-width apart, holding a barbell with an overhand grip (palms facing your body), hands slightly wider than shoulder-width apart. The barbell should be resting on the floor.
- Explosively extend your hips and knees while pulling the barbell up towards your chest, keeping it close to your body. As the barbell passes your knees, shrug your shoulders and continue to pull the barbell upward.
- Quickly rotate your elbows under the bar and catch it in a front rack position with your elbows pointing forward. Stand up straight to complete the lift.
- Lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.
Form tips
- Focus on an explosive hip extension to generate the necessary force for the clean.
- Engage your shoulders and traps during the shrug to assist in lifting the barbell.
- Use your legs and hips rather than relying solely on your arms to lift the barbell.
- Practice the movement with lighter weights to perfect your form before progressing to heavier loads.
Barbell Power Clean alternatives
More quads exercises
Barbell Power Clean FAQ
What muscles does Barbell Power Clean work?
Barbell Power Clean mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus, gluteus mideus and Biceps Femoris). The forearms and biceps work as secondary muscles.
What equipment do you need for Barbell Power Clean?
You need a barbell.
How many sets and reps of Barbell Power Clean should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Power Clean good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Barbell Power Clean burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Barbell Power Clean?
Other exercises for the quads include Kettlebell Sumo Deadlift With High Pull, Band Squat Row, Kettlebells Sumo Deadlift With High Pull and Kettlebell Sumo Deadlift.
For developers
Use Barbell Power Clean in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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