This Compound Exercise can help you Build Muscle and Lose Fat Efficiently
Welcome to our Power Clean Exercise Instruction Guide!
On this page you’ll learn how to do Barbell Cleans using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Weight Training Exercises so you can immediately add to your Fat Loss and Muscle Building Workouts.
The Power Clean is an advanced exercise that can be dangerous if not performed correctly. Make sure to read all of the exercise instructions and tips below and only increase weight on the lift when you are completely comfortable with each of its movements.
|Exercise Name:||Power Clean|
|Calves, Forearms, Glutes, Lower Back,
Quadriceps, Shoulders, Traps, Upper Back
|Exercise Type:||Compound, Pull|
Exercise Description and Instruction:
The Power Clean is easily one the best weight training exercises for any fitness goal as it is a complete upper body and lower body exercise. Because the lift calls on your Hamstrings Calves, Forearms, Glutes, Lower Back, Quadriceps, Shoulders, Traps, and Upper Back, it was tough to find the most appropriate muscle group page for this lift.
We’ve included it on our Hamstring Exercises Main Page as well as our Upper Back Exercises Main Page (Not to mention our Fat Burning Exercises, Strength Training Exercises, Compound Exercises, and several of our Fat Loss Workouts and Muscle Building Workouts).
To Perform This Exercise:
- Place a loaded barbell on the ground in front of you and stand with your feet shoulder width apart over the bar. Your toes should be pointing forward below the bar.
- Squat down and grip the bar by bending your knees so that your hamstrings and quadriceps are parallel to the floor, your back and arms are straight and your chest is pointing up. You should have an overhand grip that is shoulder width apart or slightly wider.This is the starting position.
- Begin the exercise by deadlifting the bar upwards by pressing from your heels and extending your hips and knees. Your back angle should remain the same as your lift the weight.
- As the bar reaches your knees, explosively extend your hips, knees, and ankles in a jumping motion to move the bar upwards at a faster pace.
- As the bar raises, shrug your shoulders and pull the bar upwards by allowing your elbows to flex out to the side.
- Use the momentum of the weight to aggressively pull your body under the bar while rotating your elbows below the bar. Allow the weight to land on your shoulders while moving into the front squat position.
- At the bottom of the front squat when your hamstrings and quadriceps are again parallel to the floor, stand up immediately by pressing upwards and extending your hips and knees.
- This is an advanced exercise that should only be performed with a limited amount of weight until your are very comfortable with each stage of the exercise.
- This is not an exercise that is recommended for people with lower back problems.
- The jumping movement will be the main power generator, not your arms and shoulders pulling the bar upwards.
Other Weight Training Exercises that Feature the Clean
Make sure to check out these weight training exercises that also feature the clean. Like Power Cleans, each of these lifts is an athletic, advanced lift that works your entire body.
- Dumbbell Cleans
- Clean and Press
As we mentioned, the Power Clean is a complete upper body and lower body exercise. However, if you’re performing the lift correctly it should primarily be a hamstring exercise. Now that you’ve seen Power Cleans, check out all of our different Hamstring Exercises.
Also view our Leg Exercises page, which links directly to our Hamstring Exercises as well as our Calf Exercises, Glute Exercises and Quadriceps Exercises.
Finally, if you found this page of interest, check out these related pages:
- Best Leg Exercises and Best Back Exercises
- Weight Training Exercises Main Page
- Compound Exercises
- Fat Loss Workouts
- Muscle Building Workouts