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Power Β· Lower body

Power clean

Difficulty Hinges and pulls

How to perform it

Olympic lift bringing the barbell from the floor to the shoulders through an explosive triple extension of the ankles, knees and hips. Works the whole posterior chain – glutes and quads, with the traps stabilizing. Tip: pull smoothly off the floor and finish explosively.

Video demo

Equipment

  • Barbell 15 kg (technique bar) / Barbell 20 kgFree weight Β· 15 kg

Muscles worked

Muscles and artwork credits
  • Erector spinae
  • Gluteus maximus
  • Rectus femoris
  • Upper traps

Artwork: Ryan Graves, CC BY 4.0, modified

Related exercises

Find another variation and compare difficulty.

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Power cleans

Exercise family Β· pattern: Hinges and pulls

1 family Β· 1 variationDifficulty
  • Power cleanCurrently viewing

Difficulty describes how demanding the execution is. It is not a recommended training order.