Power Clean
- Main muscle
- Hamstrings
- Also works
- Quads, Glutes, Back, Shoulders
- Difficulty
- Advanced
- Movement
- Hip hinge · Multi-joint
Equipment
- Barbell
How to do it
- Stand with feet shoulder-width apart, bar over your mid-feet; squat down and grip it palms down just outside your knees, chest up and back flat.
- Lift the bar off the floor by pushing with your legs, keeping it close to your body.
- As it passes your knees, drive your hips forward fast, pull yourself under and catch the bar on the front of your shoulders, elbows up.
- Stand tall and steady, then lower the bar back to the floor with control.
Beginner tip: Learn this with an empty bar or light weight, ideally with a coach.