Barbell Power Clean
- Primary muscles
- Hamstrings, Traps
- Secondary muscles
- Glutes, Quads, Forearms
- Equipment
- Barbell
- Movement pattern
- Squat
Steps
- 1 Stand with your feet hip-width apart, toes pointing forward, and a barbell on the floor in front of you.
- 2 Squat down and grasp the barbell with an overhand, shoulder-width grip, keeping your back straight and chest up.
- 3 Lift the barbell off the floor by extending your hips and knees, pulling the bar to your mid-thighs.
- 4 Explosively extend your hips and knees, shrugging your shoulders and pulling the barbell upwards.
- 5 As the barbell reaches its peak height, quickly drop into a squat, rotating your elbows under the bar to catch it in a front rack position across your shoulders.
- 6 Stand up from the squat until your hips and knees are fully extended, holding the barbell in the front rack position.
- 7 Lower the barbell from your shoulders to the floor with control, reversing the movement to return to the starting position.
