Zirv Fitness
Strength exercise

Power Clean

How to do it

  1. Stand with feet hip width apart, the bar over the mid foot, and grip it just outside the knees with a flat back and hips down.
  2. Drive through the floor by extending the knees and hips explosively, keeping the bar close against the shins and thighs.
  3. Extend fully onto the toes and shrug the shoulders hard as the bar accelerates past the thighs, driving through the quads and glutes.
  4. Pull the body under the bar quickly, rotating the elbows around to catch it across the front of the shoulders in a front rack position.
  5. Absorb the catch by bending the knees into a quarter squat, bracing the core to stabilize the torso.
  6. Stand fully upright to finish the lift, then lower the bar back to the floor with control rather than dropping it carelessly from the top.

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
Equipment
Barbell, Weight Plates
Primary muscles
Gluteus Maximus, Quadriceps, Shoulders, Core
Measured in
Reps and weight