Power Clean

Power Clean

The power clean is a complex and dynamic weightlifting exercise that involves lifting a barbell from the floor to the shoulders in a two-phase movement. It's a compound exercise that engages multiple muscle groups, particularly focusing on the posterior chain, including the hamstrings, glutes, and lower back. Here's a step-by-step guide on how to perform a power clean:


Equipment Needed:

  1. Barbell
  2. Weight plates
  3. Weightlifting shoes or flat-soled shoes
  4. Lifting straps (optional)


Step-by-Step Guide:

1. Setup:

  • Begin by standing with your feet hip-width apart, toes pointing slightly outward.
  • Position the barbell over the middle of your feet.
  • Your grip on the barbell should be slightly wider than shoulder-width apart, with your hands in a hook grip if possible (thumbs under the bar, fingers over).
  • Bend at the hips and knees to lower your body, keeping your back flat and chest up.
  • Grab the barbell with a firm grip, ensuring that your shoulders are directly over or slightly in front of the bar.

2. First Pull:

  • With your chest up and back flat, initiate the lift by driving through your legs.
  • Keep the barbell close to your body as you lift it off the floor.
  • Maintain a neutral spine and engage your core throughout this phase.
  • The movement should be a smooth, controlled lift until the barbell reaches just above the knees.

3. Transition:

  • As the barbell passes the knees, explosively extend your hips and knees to generate upward momentum.
  • Simultaneously, shrug your shoulders and pull the barbell upward with your arms, keeping them straight initially.
  • The goal is to transfer the power generated by your lower body into upward movement of the barbell.

4. Second Pull:

  • Once the barbell reaches hip height, rapidly pull your elbows up and out to the sides.
  • Bring the barbell close to your body and "catch" it by bending your knees and dropping into a partial squat.
  • Keep your back straight, chest up, and core engaged during the catch.
  • The barbell should land on the front of your shoulders, not your chest.

5. Rack Position:

  • As you catch the barbell, rotate your elbows forward to bring them under the bar, creating a shelf for the barbell on your shoulders.
  • Stand up fully to complete the lift, extending your hips and knees.

6. Lowering the Bar:

  • To lower the bar, initiate the movement by pushing your hips back and bending your knees slightly.
  • Lower the barbell back to the starting position with control.


Key Tips:

  1. Maintain proper form throughout the lift to prevent injuries. Focus on a flat back, engaged core, and a controlled, explosive movement.
  2. Use a hook grip for a secure hold on the barbell.
  3. Keep the barbell close to your body during the entire lift.
  4. Master the hip hinge movement pattern to effectively engage the posterior chain.
  5. Start with a lighter weight to practice the movement and gradually increase the load as you become more proficient.
  6. It's crucial to receive guidance from a qualified coach or trainer when learning the power clean to ensure proper technique and reduce the risk of injury.


The power clean requires practice and attention to form, so beginners should start with lighter weights and focus on mastering each phase of the lift before progressing to heavier loads. If possible, seek guidance from a certified weightlifting coach for personalized instruction and feedback.

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