Animated GIF · Available via API
gif_boxPower Clean
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
BarbellCategory
plyometric
Mechanic
compound
Cal/min
10.4
Force
pull
Power Clean is a advanced multi-joint compound pulling exercise targeting the Hamstrings in the Upper Legs region. Performed using barbell, it falls under the plyometric category. Secondary muscles engaged include Glutes and Quadriceps.
list_alt Step-by-Step Instructions
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.
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