Power Clean Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hamstrings, Deltoid Anterior, Gluteus Maximus
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 8.5
- Alternate Names
- Clean and Jerk
Visualised Target Muscle Groups
Front
Back
How to: Power Clean
- Stand with feet shoulder-width apart and grip the barbell just outside your knees.
- Bend at your hips and knees, lowering your body to the bar.
- Lift your chest and engage your core.
- In one explosive motion, drive through your heels, extend your hips, and pull the bar to your shoulders.
- Elbows should be pointed forward as you catch the bar at shoulder height.
- Stand up fully to finish the movement.
Common Mistakes
- Lifting with the back instead of the legs.
- Not fully extending the hips during the lift.
- Dropping the weight suddenly after the clean.
Modifications
- Use lighter weights to focus on form.
- Perform the movement with a kettlebell to reduce load.
Tips
- Keep your back straight throughout the movement.
- Engage your core to maintain balance.
- Explosive upward movement is essential for a proper power clean.
Power Clean Alternatives
Tags
weightlifting
strength
explosive
legs
power
fitness
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