Zirv Fitness
Strength exercise

Barbell Power Clean

How to do it

  1. Set up with the bar over your midfoot, gripping just outside your knees, hips low and chest up as in a deadlift start.
  2. Drive through your quadriceps and glutes to pull the bar off the floor, keeping it close to your shins past your knees.
  3. Extend your hips, knees, and ankles explosively as the bar passes your thighs, shrugging your shoulders to drive it upward.
  4. Pull yourself under the bar only slightly, catching it across your front shoulders in a quarter squat rather than dropping deep.
  5. Brace your core to absorb the catch, then stand up the rest of the way to finish the lift.
  6. Exhale as you extend, keeping the catch shallow so the power comes from the pull rather than the depth of the squat.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Shoulders exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Shoulders, Gluteus Maximus, Quadriceps, Core
Measured in
Reps and weight