Barbell Power Clean
Explosively extend the hips and shrug to pull the bar up, then drop under to catch it on the shoulders in a partial squat.
See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Glutes, Hamstrings, Traps
- Equipment
- Barbell
- Movement
- Olympic lifting
How to do the Barbell Power Clean
The power clean takes a barbell from the floor to your shoulders in one fast movement, catching it in a partial squat. It trains you to produce force quickly through your hips and legs, which is why it is common in athletic training.
Set up
- 1Set your feet about hip width under the bar, with the bar over your laces.
- 2Grip the bar a little outside your legs, using a hook grip if you can.
- 3Set your shoulders slightly in front of the bar with a flat back and long arms.
The movement
- 1Push the floor away and lift the bar to your knees, keeping your back angle fixed.
- 2As the bar reaches mid to upper thigh, extend your hips, knees and ankles explosively and shrug.
- 3Pull yourself under the bar, whipping your elbows forward and up.
- 4Catch the bar on the front of your shoulders in a partial squat with your elbows high.
- 5Stand up to finish, then lower the bar with control or drop it on bumper plates.
Cues
- Slow off the floor, fast at the hip
- Bar brushes your thighs
- Jump and shrug
- Fast elbows
Common mistakes
- Bending the arms early to pull the bar.
- Keep your arms long until your hips have fully extended.
- Bar swinging away from the body.
- Keep your lats tight so the bar stays close through the pull.
- Catching with low elbows and the bar on the hands.
- Drive your elbows forward fast so the bar lands on your shoulders.
- Jumping forward to catch.
- Aim to land in the same spot you started from.
Also works: Quads, Calves, Upper back, Front delts, Core
Make it easier
Start from above the knees with the Barbell Hang Power Clean, or learn the extension with the Barbell Clean Pull.
Make it harder
Catch the bar in a full squat with the Barbell Squat Clean.
Learn the catch with light weight and bumper plates, and have a qualified coach check your technique before loading it heavily.
Sets and reps
- 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes.
- Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
General ranges, not medical advice. Stop if anything hurts.
In our free programs
- Athletic Power · Power + LowerSpeed over load.5×3 @ RPE 7
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the glutes, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Power Clean work?
- The Barbell Power Clean mainly works the glutes, hamstrings and traps.
- What equipment do you need for the Barbell Power Clean?
- A barbell.
- How many sets and reps of the Barbell Power Clean?
- 3 to 6 sets of 1 to 3 reps at a weight you can move fast, resting 2 to 3 minutes. Speed and position come before load: end the set when the bar slows down or the catch gets sloppy.
- What can I do instead of the Barbell Power Clean?
- 45-Degree Hip Extension, 90-90 Hip Stretch, Band Hip Thrust and Band Monster Walk work the same main muscle.
Program it for your clients
Coaches add the Barbell Power Clean to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.