Barbell Power Clean
Muscle Groups: Quads, Hamstrings, Glutes, Traps
Barbell Power Clean focuses on Quads, Hamstrings, Glutes, Traps, with Calves, Shoulders, Traps, Biceps, Forearm, Lower Back, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Power Clean with proper form and technique.
- 1
Stand with your feet shoulder-width apart, with the barbell on the floor close to your shins.
- 2
Bend your knees and grip the bar with both hands just outside your knees, keeping your back straight and chest up.
- 3
Explosively extend your hips and legs, pulling the bar up while shrugging your shoulders, then quickly drop under the bar to catch it at shoulder level.
- 4
Stand up straight with the bar resting on your shoulders, keeping your elbows high and core tight.
Tips for Success
These tips will help you perform Barbell Power Clean safely and effectively while maintaining proper form.
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Keep your back straight throughout the lift to avoid injury.
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Don't round your shoulders; keep them back and down to maintain proper form.
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Make sure to land the bar safely on your shoulders, not in your hands, for better stability.
Secondary Muscles
While Barbell Power Clean primarily targets Quads, Hamstrings, Glutes, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Calves, Shoulders, Traps, Biceps, Forearm, Lower Back, Adductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Power Clean, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Power Clean, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
