Power Clean
An Olympic lift where the barbell is pulled explosively from the floor and received in the front rack position in a partial squat. It develops hip extension power, rate of force development and full-body coordination.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Quadriceps
- Traps (Trapezius)
Secondary muscles
- Lower Back (Erector Spinae)
- Calves (Gastrocnemius)
- Front Delts
- Forearm Flexors
- Rhomboids
- Sets
- 3–6
- Reps
- 1–3
- Rest
- 120–180s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with the mid-foot under the bar, feet hip-width, hands just outside the legs with a hook grip, hips higher than knees, chest up and shoulders slightly over the bar.
Push through the floor to lift the bar off the ground, keeping the back angle constant and the bar close to the shins.
As the bar passes the knees, keep the torso over the bar and bring the hips forward toward it.
Explosively extend the hips, knees and ankles, then shrug and pull the elbows high and outward.
Pull yourself under the bar, rotating the elbows forward to catch it on the front of the shoulders in a quarter squat.
Stand up fully with the bar in the front rack, then lower it under control to the thighs and floor.
Breathing: Take a big breath and brace before the bar leaves the floor, hold it through the catch, and exhale once standing.
Coaching tips
Push the floor away
Bar close to the body
Finish tall, then drop
Fast elbows
Common mistakes
Pulling early with the arms
Letting the bar swing away from the body
Catching with the elbows low and the bar on the hands
Jumping forward on landing
Safety notes
Learn the lift from a qualified coach and start with a light technique bar.
Use bumper plates and a clear platform so a missed lift can be dropped safely.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.