Full body exercise
Power Clean
Explosive Olympic lift that brings the bar from the floor to your shoulders. Builds full-body power.
- Primary muscleFull body
- Also worksHamstrings
- EquipmentBarbell
- TypeCompound
- MovementFull body
- LevelAdvanced
- Full body
- Hamstrings
- Barbell
How to do the Power Clean
4 steps, in the order you do them.
- Stand with your feet hip-width apart and grab the bar just wider than your shoulders, with a neutral back.
- Lift the bar off the floor by extending your legs and keep it close to your body.
- As the bar passes your knees, extend your hips and legs explosively and shrug your shoulders.
- Drop under the bar and catch it on your shoulders with your elbows high, in a partial squat.
Alternatives to the Power Clean
They work the whole body with other equipment, including options for training at home.
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More full body exercises
SnatchFull body · Barbell
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ThrusterFull body · Barbell
Kettlebell Clean and JerkFull body · Kettlebell
Frequently asked questions
What muscles does the Power Clean work?
The Power Clean works mainly the whole body. It also works the hamstrings, the glutes, and the upper back.