TETSUPower Clean
The Power Clean is a barbell exercise for the upper legs that primarily targets the hamstrings, with the glutes, quadriceps and calves assisting. Follow the 8 steps below for correct form, with an animated demonstration.
hamstringsupper legs
glutesquadricepscalves
barbell
How to do the Power Clean
- Start with the barbell on the ground in front of you, with your feet shoulder-width apart.
- Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees.
- As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
- As the barbell reaches its highest point, quickly drop underneath it, rotating your elbows around and catching the barbell on your shoulders in a front squat position.
- Stand up with the barbell, fully extending your hips and knees.
- Lower the barbell back down to the starting position, keeping control of the weight throughout the movement.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Power Clean work?
The Power Clean primarily targets the hamstrings. The glutes, quadriceps and calves work as supporting muscles.
What equipment do I need for the Power Clean?
You need a barbell to perform the Power Clean.
How many sets and reps of the Power Clean should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Power Clean works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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