# Power Clean (Barbell)

> An explosive barbell lift from the floor to the front of your shoulders, caught in a partial squat, that builds power through your hips, back and legs.

Page: https://fitnessie.app/exercises/power-clean/
Type: Barbell · Pull
Demo video: https://fitnessie.app/demos/power-clean-barbell/4c122c9b18a527ae.mp4

## 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](https://fitnessie.app/programs/texas-method/)

## References

- [StrengthLog: Power Clean](https://www.strengthlog.com/power-clean/)
- [Catalyst Athletics: Clean High-Pull](https://www.catalystathletics.com/exercise/100/Clean-High-Pull/)
- [Catalyst Athletics: Muscle Clean](https://www.catalystathletics.com/exercise/149/Muscle-Clean/)
- [Catalyst Athletics: Stay Connected to the Bar](https://www.catalystathletics.com/article/1851/Stay-Connected-to-the-Bar-Snatch-Clean-Turnover/)
- [Catalyst Athletics: Hold Your Grip Longer for Better Clean Turnovers](https://www.catalystathletics.com/article/2162/Hold-Your-Grip-Longer-for-Better-Clean-Turnovers/)