Power Clean

A full-body explosive movement that improves strength, power, and speed by lifting a loaded barbell from the floor to the shoulders.

Instructions

• Stand with feet hip-width apart, barbell close to shins.
• Grip bar with hands just outside knees.
• Keep chest up, back tight, and core engaged.
• Extend hips and knees to lift the bar, keeping it close to the body.
• As the bar passes knees, explosively shrug shoulders and jump.
• Catch bar at shoulders with elbows forward, landing in a half squat.
• Stand up fully extending hips and knees to finish the lift.

Common Mistakes to Avoid

• Starting with hips too low or high.
• Rounding the back during the lift.
• Pulling with the arms instead of using hips and legs.
• Not shrugging shoulders high enough.
• Catching the bar with elbows down instead of forward.

Additional Information