Barbell Power Clean
Execution Guide
- Stand with feet hip-width apart, bar over mid-foot, and grip the bar with a hook grip.
- Set your back flat, shoulders slightly in front of the bar.
- Pull the bar off the floor by extending the knees (first pull).
- Once the bar passes the knees, explosively extend the hips and shrug (second pull).
- Drop under the bar and catch it on your front delts in a quarter squat position.
Range of Motion
Bar on the floor to racked on the front delts.
Common Mistakes to Avoid
- ×Pulling with the arms instead of using hip extension
- ×Not keeping the bar close to the body
- ×Landing on the toes instead of flat feet during the catch
Prescription
3Sets
10-15Reps
Rest interval48-72 hours
Goal
Develop explosive full-body power and athletic performance
Difficulty
Advanced
Burn (10m)
80-120
Equipment
BarbellBumper PlatesPlatform
Anatomy
Primary
QuadricepsGlutesHamstringsTrapezius
Secondary
DeltoidsErector SpinaeCoreForearms