Barbell Power-Clean
Explosive full body workout! Build strength and power with the barbell power clean.
The Barbell Power-Clean is a compound exercise that mainly works the quads and glutes & hips, with help from the back and traps. You'll need: barbell or weight plates.
Required Equipment
Barbell Power-Clean Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Barbell Power-Clean Variations and Alternatives
How to do the Barbell Power-Clean
Stand with feet shoulder-width apart in front of a loaded barbell.
Bend at the hips and knees to squat down and grasp the barbell with an overhand grip slightly wider than shoulder width.
Keep your back straight, core engaged, and shoulders over the bar.
Lift the bar by powerfully extending your hips, knees, and ankles, using a scooping motion with your thighs to elevate the bar.
As the bar reaches the thighs, accelerate the bar with a strong shrug and re-bend the knees slightly.
Quickly drop under the bar by squatting down, flip your wrists under the bar, and catch it at shoulder level with your elbows pointing forward, standing up slightly as you catch it.
Stand up straight by extending your legs, stabilizing the barbell on your shoulders.
Remember, this is a complex and explosive lift that requires good technique to avoid injury. Make sure to practice with an experienced coach or trainer, starting with lighter weights until you master the form.
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Barbell Power-Clean FAQs
What muscles does the Barbell Power-Clean work?
The Barbell Power-Clean mainly works the quads and glutes & hips, with help from the back and traps. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Barbell Power-Clean?
Barbell or weight plates.
Is the Barbell Power-Clean a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Power-Clean go on?
It belongs on pull day in a push/pull/legs routine.
What are some Barbell Power-Clean variations and alternatives?
Similar exercises include the Barbell Hang Clean Below-Knee, Barbell Clean & Jerk, Barbell Clean & Press and Barbell Clean Deadlift.
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