Power Clean
Power Clean is a olympic weightlifting derivative - explosive strength exercise involving Quadriceps, Gluteus maximus, Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus, Hamstrings
- Secondary muscles
- Trapezius, Deltoid, Erector spinae, Forearms
- Exercise type
- Olympic weightlifting derivative - explosive strength
Exercise technique
- Floor setup
Keep the bar near your midfoot and position your hands outside your knees.
- First pull
Keep your arms long, extend your knees and bring the bar above knee height.
- Transition
Bring the bar close to your thighs and prepare your hips to accelerate.
- Extension
Powerfully extend your hips, knees and ankles.
- Move underneath
Once the leg drive is complete, quickly rotate your elbows under the bar.
- Catch
Receive the bar on your front shoulders in a quarter squat above parallel.
- Stand tall
Plant your feet and extend your knees and hips.
- Return
Lower the weight to your thighs and then the floor under control.
Key technique points
- Do not let your hips shoot up before your shoulders in the first pull.
- Accelerate the bar close to your legs.
- Do not start pulling with the elbows early.
- Support the front rack with your shoulders rather than your hands.
- Bring your elbows forward in the catch.
- Do not jump your feet excessively wide.
Common mistakes
Bending the arms early
This reduces transfer of leg drive into bar speed.
Throwing the bar forward
This forces the torso to move forward for the catch.
Low elbows
This prevents the bar from settling onto the front-shoulder shelf.
Catching with straight knees
This makes deceleration of the load harsher.
Deep catch
This turns the power variation into a full squat clean.
Uncontrolled descent
This creates abrupt impact at the thighs and floor.
Frequently asked questions
Power Clean: why is “Bending the arms early” a mistake?
This reduces transfer of leg drive into bar speed.
Power Clean: why is “Throwing the bar forward” a mistake?
This forces the torso to move forward for the catch.
Power Clean: why is “Low elbows” a mistake?
This prevents the bar from settling onto the front-shoulder shelf.
Power Clean: why is “Catching with straight knees” a mistake?
This makes deceleration of the load harsher.
Power Clean: why is “Deep catch” a mistake?
This turns the power variation into a full squat clean.
Power Clean: why is “Uncontrolled descent” a mistake?
This creates abrupt impact at the thighs and floor.
What should I focus on when doing Power Clean?
Do not let your hips shoot up before your shoulders in the first pull. Accelerate the bar close to your legs. Do not start pulling with the elbows early. Support the front rack with your shoulders rather than your hands. Bring your elbows forward in the catch. Do not jump your feet excessively wide.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.