Barbell Power Clean
Muscle Groups: Hamstrings, Traps
Barbell Power Clean focuses on Hamstrings, Traps, with Glutes, Quads, Forearm 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 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.
Secondary Muscles
While Barbell Power Clean primarily targets Hamstrings, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes, Quads, Forearm . 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.
