Barbell power clean
- Advanced
- Barbell
The hips launch the bar; arms just guide it
Muscles worked
- Primary:
- Glutes
- Secondary:
- Hamstrings, Quads, Traps
How to do it
- Set up as for a deadlift, bar over mid-foot and back neutral.
- Lift the bar to mid-thigh, then explosively extend hips and knees while shrugging.
- Whip your elbows forward and catch the bar on your shoulders in a quarter squat.
Common mistakes
- Pulling with your arms instead of driving with your hips.
- Letting the bar drift away from your body.
Tips
- Technique before load: learn with an empty bar or a coach.
- Low reps (2-5) and long rests to keep the bar fast.