General exercise guide
Power Clean
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Primary
Full Body
Secondary
Quadriceps, Hamstrings, Glutes
Equipment
Barbell
Difficulty
Advanced
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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The power clean is an Olympic weightlifting movement that develops explosive hip extension and full-body power. By pulling a barbell from the floor and catching it in a front rack position, you train the ability to produce maximum force rapidly—a quality that transfers directly to sprinting, jumping, and sport performance.
Coaching Note
Think of the pull as a vertical jump with the bar. Keep the bar close to your body throughout—it should brush your thighs. The catch requires fast elbows; whip them around and up as you receive the bar in front rack. Start with hang cleans to learn the timing before adding the floor pull.
Muscles worked: Power Clean
Why This Exercise Works
The power clean trains explosive hip extension and the ability to produce force rapidly. Unlike slow strength exercises, the power clean develops rate of force development crucial for athletic performance. The catch position also trains front rack mobility and upper back strength.
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Also targets: Quadriceps, Hamstrings, Glutes
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Power Clean form guide
- 1
Stand with feet hip-width, barbell over midfoot.
- 2
Grip bar just outside knees with hook grip.
- 3
Pull bar up by extending hips and knees explosively.
- 4
Shrug shoulders and pull elbows high as bar rises.
- 5
Catch bar in front rack position with elbows high.
What are the best tips for the Power Clean?
Keep the bar close to your body throughout.
Generate power from hips, not arms.
Receive the bar with high elbows in front rack.
Master hang cleans before full power cleans.
When to Use the Power Clean
Position power cleans first in your workout when your nervous system is fresh. Use 1-3 reps per set to maintain technical quality. Program 4-6 sets with 2-3 minutes rest. This exercise pairs well with plyometrics and sprint work in athletic programs.
What are common Power Clean mistakes to avoid?
Pulling with arms before hip extension.
Bar swinging away from body.
Catching with low elbows causing forward lean.
Not extending hips fully before pull.
Is the Power Clean right for you?
Athletes in power sports (football, basketball, track). CrossFit competitors. Advanced trainees with qualified coaching who have mastered hang clean progressions.
How many sets and reps of Power Clean should you do?
Recommendation: 4-6 sets of 2-3 reps. Rest 2-3 minutes between sets.
Muscle Growth
3-5 reps
Rest 90s-2min
Strength
1-3 reps
Rest 2-3min
Endurance
5-8 reps
Rest 60s
Where to Use in Your Workout
Always position first in workouts before any fatigue accumulates. Technical lifts require fresh neuromuscular resources. Keep reps low (1-3) to maintain movement quality.
Sample Workout Blocks
Week 1: 5x3 @ 70% | Week 2: 5x3 @ 75% | Week 3: 6x2 @ 80% | Week 4 (deload): 4x2 @ 65%
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Get Your Custom PlanWhere Power Clean fits in your workout
This is one example of how Power Clean could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Main Movement4 × 8
- Secondary Movement3 × 10
- Power Clean3 × 12
- Accessory Movement3 × 15
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MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Power Clean?
Hang Clean
Full BodyBarbellIntermediate
Dumbbell Snatch
Full BodyDumbbellIntermediate
Kettlebell Swing
GlutesKettlebellIntermediate
Other Variations
- Hang Clean
- Clean Pull
- Muscle Clean
- Squat Clean
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Safety Notes
- Learn from qualified coach.
- Use bumper plates.
- Master progression steps first.