Power Clean (Barbell)

How to do it

1. Stand with the bar over the middle of your foot, grip it overhand about shoulder width and lean forward with your shoulders over the bar.
2. Brace your core, then lift the bar off the floor with your legs.
3. As the bar reaches your upper thighs, extend your legs and hips fast, keeping the bar against your body.
4. Pull your elbows up and out, then spin them around the bar to catch it on the front of your shoulders in a partial squat.
5. Stand up on straight legs with the bar racked on your fingers and your elbows up.
6. Lower the bar back to the floor with control.

Key cues

• Bar over mid-foot
• Smooth but fast pull
• Elbows up and around the bar
• Hold your grip until the elbows are round
• Stand up tall

Common mistakes

• Letting the bar drift away from your body
• Opening your hands too early in the turnover
• Pulling the bar up with your arms instead of lifting your elbows

Muscles worked

Primary

Glutes and lower back

Secondary

Quads, adductors, hamstrings, traps and forearms

Equipment

Barbell and weight plates.

Programs that use it

• Texas Method

References

1. StrengthLog: Power Clean
2. Catalyst Athletics: Clean High-Pull
3. Catalyst Athletics: Muscle Clean
4. Catalyst Athletics: Stay Connected to the Bar
5. Catalyst Athletics: Hold Your Grip Longer for Better Clean Turnovers