Strength

Barbell Power Clean

The Barbell Power Clean is a swift, potent workout involving lifting a barbell from floor to shoulder height, targeting legs, lower back, arms, and shoulders. Great for boosting power, strength, and speed. Often witnessed in weightlifting and CrossFit routines.
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Barbell Power Clean instructions
Step-by-step instructions
1
Start by standing with feet hip-width apart and the barbell on the floor, aligned with your mid-foot.
2
Bend your knees and hips and grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
3
Keeping your back straight and chest up, pull the barbell from the floor by straightening your legs.
4
As the barbell reaches your knees, forcefully extend your hips and knees while raising your elbows to catch the barbell at your shoulders.
5
Lower the barbell back to the floor and repeat for the programmed number of reps.
Start by standing with feet hip-width apart and the barbell on the floor, aligned with your mid-foot.
Bend your knees and hips and grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
Keeping your back straight and chest up, pull the barbell from the floor by straightening your legs.
As the barbell reaches your knees, forcefully extend your hips and knees while raising your elbows to catch the barbell at your shoulders.
Lower the barbell back to the floor and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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