Power Clean

Explosively pull a barbell from the floor to the front rack position, catching it at the shoulders without a full squat. A foundational Olympic lift variation.

Quick facts

Difficulty: Difficult
Mechanic: Compound
Force: Pull
Type: Strength
Injury Risk: High
Hypertrophy: Medium
Calorie Burn: High

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

hamstringsglutes (max)quadsupper traps

Secondary

lower backfront shouldersforearm flexorslats

Equipment & setup

What you need and how to position yourself before starting.

Equipment

barbell

Movement pattern

Bilateral

Posture

Standing

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with feet hip-width apart with the barbell over mid-foot.
- Grip the bar with an overhand grip just outside your knees.
- Set your back flat, chest up, and shoulders slightly in front of the bar.
Step 2First Pull
- Drive through your legs to lift the bar off the floor.
- Keep the bar close to your shins as you rise.
- Maintain your back angle until the bar passes the knees.
Step 3Second Pull and Catch
- Once the bar passes the knees, explosively extend your hips, knees, and ankles (triple extension).
- Shrug your shoulders and pull with your arms, keeping the bar close.
- Quickly rotate your elbows forward and under the bar.
- Catch the barbell in the front rack position at shoulder height with a slight knee bend.
- Stand tall to complete the lift.
Step 4Lowering
- Lower the bar to your thighs by reversing the front rack.
- Guide the bar back to the floor with a controlled hinge or drop if using bumper plates.