Power-Clean
Explosive full-body workout! Master the Power-Clean for strength, power, and athleticism. Learn proper form and technique.
The 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
Power-Clean Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Power-Clean Variations and Alternatives
How to do the Power-Clean
Starting Position: Stand with your feet hip-width apart with a barbell on the floor in front of you...
Completion and Reset: Lower the bar back to the ground in a controlled manner or drop it if you're using bumper plates in a safe environment. Reset your...
Safety and Tips: Always begin with a weight that you can handle comfortably to master the technique before adding more weight... Proper form and technique are critical to prevent injury, and it's important to warm up before performing power cleans.
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Power-Clean FAQs
What muscles does the Power-Clean work?
The 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 Power-Clean?
Barbell or weight plates.
Is the 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 Power-Clean go on?
It belongs on pull day in a push/pull/legs routine.
What are some Power-Clean variations and alternatives?
Similar exercises include the Barbell Clean & Press, Barbell Clean Deadlift, Barbell Clean High Pull and Barbell Clean Pull.
Training calculators
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