Power clean
An explosive pull from the floor to the shoulders — the classic power lift.
What it is
A weightlifting movement in which the bar is pulled explosively from the floor and caught on the shoulders in a partial squat. It is one of the most direct ways to train rate of force development, and it is a technical lift that rewards coaching.
Muscles worked
Primary: Glutes, Hamstrings, Quadriceps, Traps. Secondary: Spinal erectors, Shoulders (deltoids), Calves, Forearms.
How to perform it
- Set up as for a deadlift with the bar over mid-foot, shoulders slightly ahead of the bar and a flat back.
- Push the floor away to lift the bar smoothly past the knees, keeping it close to the legs.
- As the bar reaches the thighs, extend the hips, knees and ankles explosively and shrug.
- Pull yourself under the bar, catching it on the front of your shoulders with the elbows driven high, then stand up.
Common form faults
- Yanking the bar off the floor rather than accelerating smoothly. The first pull is controlled; the explosion happens at the hips. Rushing off the floor puts you out of position for the part that matters.
- Bar swinging away from the body. Keep the lats engaged and the bar brushing the thighs. A bar that loops out cannot be caught well.
- Catching with low elbows. Drive the elbows through fast and high. Low elbows are how wrists get hurt and how the bar rolls off.
Programming
Low reps, full rest, trained fresh — power work is destroyed by fatigue. Technique is the limiter for most people long before strength is, so treat early sessions as skill practice with light loads and get coaching if you can.
Plan your training
Variations & substitutions
Frequently asked questions
- Do I need to do Olympic lifts?
- No. They are excellent for developing power and they are technical enough that poor coaching wastes a lot of time. Jumps, throws and kettlebell swings deliver much of the benefit at a fraction of the learning cost.
- Power clean or full clean?
- The power clean is caught above a full squat, so it is simpler to learn and less demanding on mobility. Unless you compete in weightlifting, the power version is the more practical choice.
Written and reviewed by Mathew Beale, MSc Biotechnology, University of Reading.
Last reviewed: