Power Clean
Power Clean is demanding enough to sit early in a session and works before or after your main squat.
How to do 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.
Power Clean Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Reset the bar between reps rather than bouncing.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Take the smallest plate jump available once the reps are clean.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Common Power Clean Mistakes
Gripping off-centre so one side carries more load
Set both hands on matching knurl marks before each set.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Power Clean
Swap Power Clean For
Power Clean — Frequently Asked Questions
How do you 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. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Power Clean work?
The Power Clean primarily targets the hamstrings. It is classified as a legs exercise and is performed with a barbell.
How many sets and reps of the Power Clean should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Take the smallest plate jump available once the reps are clean. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Power Clean good for beginners?
Not usually. The Power Clean is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Power Clean?
Try the Seated Wide Angle Pose Sequence, Lever Lying Leg Curl or the Cable Assisted Inverse Leg Curl. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.
