Advanced
POWER CLEAN
Upper legs
Body Part
Hamstrings
Target Muscle
Barbell
Equipment
Advanced
Difficulty
Target Muscles
Hamstrings
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start with the barbell on the ground in front of you, with your feet shoulder-width apart.
2
Step:2 Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
3
Step:3 Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees.
4
Step:4 As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
5
Step:5 As the barbell reaches its highest point, quickly drop underneath it, rotating your elbows around and catching the barbell on your shoulders in a front squat position.
6
Step:6 Stand up with the barbell, fully extending your hips and knees.
7
Step:7 Lower the barbell back down to the starting position, keeping control of the weight throughout the movement.
8
Step:8 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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