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Quadriceps · Advanced

Barbell Power Clean

Power clean from the floor, received in a front rack above parallel before standing to full extension.

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Barbell Power Clean demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCalvesUpper BackTraps NeckShouldersCore

Equipment

Barbell

Sets × reps

4 × 3

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Start with the bar over the midfoot and grip just outside the legs.
  2. 02Push the floor away and keep the bar close past the knees.
  3. 03Extend the hips powerfully and shrug only after the legs drive.
  4. 04Pull under into a partial squat and catch the bar on the shoulders with elbows high.
  5. 05Stand tall, reset the bar, and avoid catching with the elbows low.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationAxle Bar Power CleanRelated variationBarbell Power Clean from BlocksRelated variationBarbell Split CleanRelated variationAxle Bar Continental Clean

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteSquat JumpComparable substituteBarbell Clean & JerkComparable substituteDumbbell Back Kick with Overhead Press

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