power clean
power clean is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Start with the barbell on the ground in front of you, with your feet shoulder-width apart.
Step 2
Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
Step 3
Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees.
Step 4
As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
Step 5
As the barbell reaches its highest point, quickly drop underneath it, rotating your elbows around and catching the barbell on your shoulders in a front squat position.
Step 6
Stand up with the barbell, fully extending your hips and knees.
Step 7
Lower the barbell back down to the starting position, keeping control of the weight throughout the movement.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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