Power Clean

Technique

Start with the barbell on the floor, gripping it just outside your knees, hips low and back flat. Explosively extend your hips and knees, shrugging the bar upward as it travels close to your body. Quickly drop under the bar, catching it on your front shoulders in a partial squat. Stand fully upright to complete the lift.

Steps

1. Grip the bar just outside your knees with your hips low and back flat
2. Push through the floor while keeping the bar close to your legs
3. Explosively extend your hips and knees and shrug the bar upward
4. Pull under the bar and catch it on your front shoulders in a partial squat
5. Stand fully upright with the bar secured in the front-rack position

Common mistakes

• Rounding the back as the bar leaves the floor
• Letting the bar swing away from the body
• Pulling primarily with the arms before full hip and knee extension
• Catching the bar on the hands instead of the front shoulders

Variations

• Hang power clean
• Block power clean
• Power clean from a deficit
• Dumbbell power clean

FAQ