Barbell Power Clean
Overview
- Primary Focus:
- Full body.
- Equipment:
- Barbell.
- Difficulty:
- Advanced.
General Information
Barbell Power Clean is a compound exercise that primarily targets the upper legs and also engages the shoulders, back, and glutes. It is an advanced-level movement that develops explosive power and coordination from the floor to the rack position.
Use it to build rate of force development, refine triple extension mechanics, and improve carryover to sprinting and jumping. It fits best in strength and power phases with submaximal loads moved fast and crisp.
Most lifters benefit from singles or small sets with full resets between reps to keep timing, bar path, and rack quality consistent. Keep the bar close, drive vertically, and meet the bar rather than letting it crash.
If mobility or technique limits the lift, practice from the hang, use high pulls, or reduce load while focusing on balance over midfoot and a smooth transition through the knee.
Muscles Worked
- Biceps Femoris
- Primary
- Erector Spinae
- Primary
- Gluteus Maximus
- Primary
- Lower Trapezius
- Primary
- Rectus Femoris
- Primary
- Semimembranosus
- Primary
- Semitendinosus
- Primary
- Vastus Lateralis
- Primary
- Vastus Medialis
- Primary
- Deltoid
- High
- Gastrocnemius (Lateral Head)
- High
- Gastrocnemius (Medial Head)
- High
- Latissimus Dorsi
- High
- Rhomboid Major
- High
- Soleus
- High
- Biceps Brachii
- Medium
- Brachialis
- Medium
- Brachioradialis
- Medium
- External Oblique
- Medium
- Rectus Abdominis
- Medium
- Flexor Carpi Radialis
- Low
- Flexor Carpi Ulnaris
- Low
- Pectoralis Major
- Low
- Serratus Anterior
- Low
- Upper Trapezius
- Low
Instructions
- Set feet about hip-width with the bar over midfoot. Grip just outside shoulders with a hook grip and lock in a neutral spine.
- Set your brace, pull the slack out of the bar, and keep shoulders slightly in front of the bar to start.
- Push the floor away for the first pull, keeping the bar close and your balance over midfoot as it passes the knees.
- Sweep the bar into the thighs and accelerate through the second pull while staying tall and stacked over the bar path.
- Extend hips, knees, and ankles violently and shrug, keeping elbows straight until full extension is complete (no early arm pull).
- Pull yourself under, rotate the elbows through quickly, and receive the bar on the shoulders in a power catch above parallel with a tight brace.
- Stand tall to finish the rep, stabilize, then reset your feet and grip as needed for the next attempt.
- Use controlled singles or doubles with full resets to maintain bar path and timing quality across the set.
Common Mistakes
Injuries
Barbell Power Clean is a high risk exercise when performed with proper technique.
Common strain points include the lower back, wrists, and shoulders from poor timing or a crashing rack. Keep the bar close, brace hard, and meet the bar with active elbows and a stable torso to reduce impact at the catch.
Manage load and volume, prioritize crisp reps over fatigue, and progress from pulls or hang variations if needed. Stop or modify if pain appears, and address mobility or coaching before increasing intensity.
Alternative Exercises
Frequently Asked Questions
- Q: How heavy should I go?
Use loads you can accelerate fast with clean timing. Start with technique work, then progress to crisp singles or doubles leaving 1-3 reps in reserve.
- Q: Is a hook grip required?
It is strongly recommended for security and bar speed. If new to it, build tolerance gradually during warm-ups and lighter sets.
- Q: Can I do touch-and-go reps?
For power work, reset each rep to preserve bar path and timing. Touch-and-go often degrades positions and increases error rates.
- Q: What if my front rack mobility is limited?
Use lighter loads and reinforce an active rack with higher elbows. Adjust grip width, add front-rack mobility work, or practice hang power cleans and pulls while mobility improves.
Overview
- Primary Focus:
- Full body.
- Equipment:
- Barbell.
- Difficulty:
- Advanced.