Power Clean is a weightlifting movement on Fiz. Pull barbell to front rack position. Primary muscles: hamstrings, glutes, upper back. Scored by reps + weight. Featured in 1RM Power Clean, Clean & Toes, Deload Cleans, Holleyman, Pulling Day, The Chief, Wittman.
Power Clean
Pull barbell to front rack position
Category
Weightliftingloaded barbell and dumbbell work
Logged as
Reps, Weight (kg)
Primary muscles
Hamstrings, glutes, upper back
Secondary
Quads, lats, shoulders, core, forearms
Appears in
How to do a power clean
4 steps- Set up as for a deadlift with a hook grip, hands just outside the legs.
- Push the floor away and keep the bar close as it passes the knees.
- Extend violently at the hips and shrug, then pull yourself under the bar.
- Receive it in a front rack in a partial squat, above parallel, then stand.
What counts as a rep
Movement standard- The bar is received above parallel. Catching in a full squat makes it a squat clean.
- The rep finishes standing with the bar racked and the hips and knees extended.
Common faults
2 faults
Pulling with the arms early, which stops the bar accelerating and leaves nothing for the turnover.
FixKeep the arms straight until the hips have opened. Arms bend last, not first.
The bar swings out and away at the hip.
FixBrush the bar against your thighs. A loop out in front means the bar has to come back to you, and it usually does not.
Scaling ladder
1 harder, 1 easier
Power CleanWorks hamstrings, glutes, upper back
Dumbbell CleanPull a pair of dumbbells from the floor to the shoulders
Workouts using the power clean
7 on FizShow all 7 workouts
WittmanFor TimeFrequently asked
5 answersWhat muscles does the Power Clean work?
Power Clean primarily works hamstrings, glutes, upper back, with secondary engagement of quads, lats, shoulders, core, forearms.
How do you do a Power Clean?
Set up as for a deadlift with a hook grip, hands just outside the legs. Push the floor away and keep the bar close as it passes the knees. Extend violently at the hips and shrug, then pull yourself under the bar. Receive it in a front rack in a partial squat, above parallel, then stand.
What counts as a rep on the Power Clean?
The bar is received above parallel. Catching in a full squat makes it a squat clean. The rep finishes standing with the bar racked and the hips and knees extended.
What's an easier alternative to the Power Clean?
Scale it to Dumbbell Clean.
What's a harder progression from the Power Clean?
Progress to Squat Clean once the Power Clean is comfortable.