How to Do the Power Clean
The power clean pulls a barbell from the floor to your shoulders in one explosive movement, catching it in a partial squat. It builds total-body power across your legs, hips, back and shoulders. It suits advanced lifters, ideally with a coach, because technique takes time to learn.
Log every set of your Power Clean in Superlift
Muscles worked
Primary
- Quads
- Glutes
- Upper Back
Secondary
- Traps
- Shoulders
How to do the Power Clean
- 1
Stand with your feet hip-width apart and the bar over your midfoot, then grip just outside your knees.
- 2
Set your back flat and your shoulders slightly over the bar.
- 3
Push through the floor to lift the bar past your knees.
- 4
Extend your hips and knees explosively, then shrug.
- 5
Pull yourself under the bar and catch it on your shoulders in a quarter squat.
- 6
Stand up fully, then lower the bar with control.
Form cues to remember
- Push the floor away
- Keep the bar close
- Extend fully, then shrug
- Fast elbows under the bar
Power Clean video tutorial
Common mistakes
Pulling with your arms early
Keep your arms straight until your hips extend.
Letting the bar swing away
Drag the bar close to your shins and thighs.
Catching with a low squat
Aim to catch in a quarter squat, higher than a full clean.
Ending with a wrist-first catch
Rotate your elbows forward quickly so the bar lands on your shoulders.
Sets and reps
| Strength | 4–6 sets of 2–3 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 3–5 reps with moderate weight and full rest, for power rather than size |
Learn this lift with light weight or a coach, since it's technical and fast. Use bumper plates and stop sets when your technique slips.
Superlift for iPhone
Track your Power Clean and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Power Clean FAQ
Power clean vs hang clean: what's the difference?
The power clean starts from the floor, while the hang clean starts with the bar at mid-thigh. The hang version is a good way to practice the explosive part.
How heavy should I go on the power clean?
Start with a light bar until your technique is crisp, then add weight slowly. Prioritize speed and form over a heavy bar.
Is the power clean good for athletes?
It builds the explosive hip extension used in sprinting and jumping. It takes time to learn, so work with a coach if possible.
