Power Clean
Primary
Full Body
Secondary
Quadriceps, Hamstrings, Glutes
Equipment
Barbell
Difficulty
Advanced
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use early in workouts when fresh. Essential for athletic power development. The Power Clean — a compound pulling movement — is one of the most effective ways to train your full body, with secondary work on your Traps and Shoulders.
Everything You Need to Know About the Power Clean
The Power Clean is a advanced exercise exercise that targets your Glutes and Hamstrings and Quadriceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use early in workouts when fresh. Essential for athletic power development. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced athletes with proper coaching. Not recommended for beginners. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Power Clean
Primary
Secondary
Stabilizers
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.
What are common Power Clean mistakes to avoid?
Pulling with arms before hip extension.
Losing hip position during the Power Clean shifts the loading pattern away from your Glutes and can compress your lower back. Stay planted and let your Glutes do the work.
Bar swinging away from body.
Bouncing or using momentum during the Power Clean takes work away from your Glutes and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Catching with low elbows causing forward lean.
Letting your elbows drift wide during the Power Clean shifts load onto your shoulder joint instead of your Glutes. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Not extending hips fully before pull.
Losing hip position during the Power Clean shifts the loading pattern away from your Glutes and can compress your lower back. Stay planted and let your Glutes do the work.
Is the Power Clean right for you?
Advanced athletes with proper coaching. Not recommended for beginners.
How to Program the Power Clean
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 4-6 sets of 2-3 reps. Rest 2-3 minutes between sets.
What are good alternatives to the Power Clean?
Hang Clean
Dumbbell Snatch
Kettlebell Swing
Other Variations
- Hang Clean
- Clean Pull
- Muscle Clean
- Squat Clean
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Power Clean — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Learn from qualified coach.
- Use bumper plates.
- Master progression steps first.