Zirv Fitness
Strength exercise

Clean (Power)

How to do it

  1. Approach the bar with feet hip-width apart and grip it just outside the shins using a hook grip.
  2. Lift the bar off the floor with a flat back, keeping the bar traveling close to the shins and thighs.
  3. Extend the hips, knees, and ankles explosively once the bar clears the knees, shrugging the shoulders upward.
  4. Pull the body under the bar and catch it on the front of the shoulders in a quarter-squat position, elbows driven forward.
  5. Stand to full extension immediately after the catch, keeping the core braced and chest upright.
  6. Return the bar to the floor under control, resetting the stance before the next repetition.

Muscles worked

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
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders 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 Glutes exercises

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