Full body

Power Clean

Lifting the bar from the floor to your shoulders in one explosive movement: full-body power.

Also known as: clean, barbell power clean

Level: Intermediate
Equipment: Barbell
Type: Compound

Movement

Muscles worked

Power Clean muscle map: glutes, quads, front delts, lower back, hamstrings and traps highlighted on the front and back of the body

How to do it

Set up like a deadlift with the bar over mid-foot and a grip just outside your legs.
Lift the bar to your knees, keeping your back angle.
As it passes your knees, explode through your hips and knees and shrug.
Whip your elbows through and catch the bar on your shoulders in a quarter squat.

Form cues

The bar stays close to your body the whole way.
Power comes from your hips, not your arms.
Fast, high elbows in the catch.

Common mistakes

Pulling with your arms before your hips extend: you lose power.
Letting the bar drift away: it swings forward.
Catching with low elbows: the bar lands on your wrists.

Sets and reps

3-6 sets of 1-5 reps with full rest, at the start of your session.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the power clean.

Hang clean
You start with the bar at thigh height.
Barbell · Intermediate
How to do it
1. Stand holding a barbell with a shoulder-width grip at your thighs.
2. Hinge at the hips to lower the bar just above your knees.
3. Explosively extend your hips, knees, and ankles.
4. Shrug your shoulders and pull the bar up.
5. Catch the bar on your front shoulders in a quarter squat.
6. Stand tall, then return to the hang position.
Primary
Glutes, Quads, Traps
Secondary
Front Delts, Lower Back, Hamstrings
Hang power clean
From the thighs, caught high.
Barbell · Intermediate
How to do it
1. Stand with feet hip-width apart holding a barbell at your thighs.
2. Hinge at the hips to lower the bar to just above the knees.
3. Drive through your hips and legs explosively.
4. Pull the bar up and catch it on your front shoulders in a partial squat.
5. Stand tall with the bar racked on your shoulders.
6. Lower the bar back to the hang position.
Primary
Glutes, Quads, Traps
Secondary
Lower Back, Hamstrings
Clean and jerk
A clean followed by a jerk overhead.
Barbell · Intermediate
How to do it
1. Pull a loaded barbell from the floor to your shoulders as in a clean.
2. Stand fully with the bar racked on your front delts.
3. Dip slightly and drive the bar overhead explosively.
4. Split your legs to receive the bar with arms locked out.
5. Recover by stepping your feet back together.
Primary
Front Delts, Glutes, Quads
Secondary
Lower Back, Traps, Triceps
Double kettlebell clean
The kettlebells travel from the floor to the rack.
Kettlebell · Advanced
How to do it
1. Stand with two kettlebells on the floor between your feet, handles angled slightly inward.
2. Hinge at the hips, grip the handles, and hike the kettlebells back between the legs.
3. Explosively extend the hips to drive the kettlebells up along the body.
4. As they reach chest height, spear your hands through the handles to catch them at the rack position on the shoulders.
5. Lower back to the hang by hinging at the hips and guiding the bells between the legs.
Primary
Glutes, Hamstrings
Secondary
Front Delts, Lower Back, Forearm Flexors, Traps
Double kettlebell dead clean
Each rep starts dead from the floor.
Kettlebell · Intermediate
How to do it
1. Set two kettlebells on the floor between your feet.
2. Hinge down and grip both handles.
3. Drive explosively through your legs and hips.
4. Pull the kettlebells up and rotate them to the rack position.
5. Lower them back to the floor and repeat.
Primary
Glutes, Hamstrings
Secondary
Lower Back, Forearm Flexors, Quads, Traps
Double kettlebell clean and press
A clean followed by a shoulder press.
Kettlebell · Advanced
How to do it
1. Stand with two kettlebells on the floor between your feet, feet about hip-width apart, and hinge at the hips to grip one handle in each hand.
2. Drive through your legs and extend your hips explosively to pull both kettlebells up, then rotate your elbows under and catch the bells in the racked position at the front of your shoulders.
3. Brace your core and press both kettlebells overhead until your arms are fully locked out.
4. Lower the kettlebells back to the racked position, then down to the floor under control.
Primary
Front Delts, Side Delts
Secondary
Glutes, Quads, Abs, Traps, Triceps
Kettlebell swing clean
From the swing straight into the rack.
Kettlebell · Intermediate
How to do it
1. Stand with feet shoulder-width apart, kettlebell between your feet.
2. Hinge at the hips and grip the handle with one hand.
3. Swing the kettlebell back between your legs.
4. Drive your hips forward to pull the kettlebell up to your shoulder.
5. Catch the kettlebell in the rack position on your shoulder.
6. Complete reps on one side, then switch.
Primary
Glutes, Hamstrings
Secondary
Front Delts, Lower Back, Traps