Power Clean

Free Weights / Expert

2 ratings

Equipment Needed

  • Barbell

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 160 lb
    average weight
  • 280 lb
    best weight
  • 7
    times logged
  • #186
    popularity rank

Average Sitewide Power Clean Weight

  • 160 lb
    average weight
  • 280 lb
    best weight
  • 6
    times logged
  • #156
    popularity rank

Average Male Power Clean Weight

  • 0 lb
    average weight
  • 0 lb
    best weight
  • 0
    times logged
  • #394
    popularity rank

Average Female Power Clean Weight

How to do Power Clean:

Muscles Worked

Details

power clean is a free weights exercise that primarily targets the hamstrings and to a lesser degree also targets the biceps, calves, forearms, glutes, hip flexors, lats, lower back, middle back, neck, quads, shoulders, traps and triceps ...more

power clean is a free weights exercise that primarily targets the hamstrings and to a lesser degree also targets the biceps, calves, forearms, glutes, hip flexors, lats, lower back, middle back, neck, quads, shoulders, traps and triceps.

The only power clean equipment that you really need is the following: barbell. There are however many different power clean variations that you can try out that may require different types of power clean equipment or may even require no equipment at all.

Learning proper power clean form is easy with the step by step power clean instructions, power clean tips, and the instructional power clean technique video on this page. power clean is a exercise for those with a expert level of physical fitness and exercise experience. Watch the power clean video, learn how to do the power clean, and then be sure and browse through the power clean workouts on our workout plans page!

Tips

  1. Keep head up and do not round back.

Variations

  1. Begin with weight at waist rather than ground level to do hang cleans.
  2. Use a kettlebell to do one arm kettlebell power cleans.

Types

  • Force Type: Pull
  • Mechanics Type: Compound

2 Review

  • tw
    over 8 years ago
    #

  • JoelJonathan
    about 6 years ago
    #

    The power clean's benefits are many. I know that a lot of people have their favorite of the big Olympic compound movement style lifts and they usually will say that their favorite is the squat or the deadlift, and, while I like both of those lifts for sure, there is something about the explosiveness of the power clean exercise that I just love. Yes, you can rip the bar off the ground with a deadlift but the range of motion is so much smaller than the ROM for a power clean that it just doesn't feel as satisfying to me.

    Snatches, power snatches, etc. are a similar power type of feeling, but the power clean, for me anyway, is a movement that is not nearly as technically challenging as snatch type movements and still has just as much of that same explosiveness. BTW, as far as power clean technique goes, the demonstration video above is awesome (and it should be; because the people performing the lift in the video are both Olympic athletes from the WeightTraining.com & Team USA partnership - so, definitely very helpful for me since I've never had official coaching from someone who is Olympic certifications - although, now that the power clean is being used in a lot of CrossFit or CF style workouts then it's definitely becoming better coached).

    Anyway, the power clean is a staple in my workouts and I would highly encourage you to give it a try (and I just set a new power clean record (that is, a persoonal record, since an Olympic athlete would laugh at this lol) with a PR of 250 lbs so I'm happy). Now off to try and get to 300 lbs!

Equipment Needed

  • Barbell

Tips

  1. Keep head up and do not round back.

Variations

  1. Begin with weight at waist rather than ground level to do hang cleans.
  2. Use a kettlebell to do one arm kettlebell power cleans.

Types

  • Force Type: Pull
  • Mechanics Type: Compound