Barbell Power Clean
Expert Advice
Use a hook grip and focus on a powerful hip drive to create momentum for the bar to travel upwards efficiently.
How-to-do Steps
- Stand with feet hip-width apart, barbell on the ground in front of you.
- Bend at the hips and knees to grip the bar with an overhand grip, slightly wider than shoulder-width.
- Lift the bar by extending your hips and knees, keeping the bar close to your body.
- As the bar reaches thigh level, extend your ankles, knees, and hips explosively.
- Shrug your shoulders and pull the bar up, catching it at shoulder height with elbows forward.
- Stand up straight to complete the lift before lowering the bar back to the ground.
- Repeat for the desired number of repetitions.
Track Barbell Power Clean in FitAI
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Muscles Worked
Barbell Power Clean primarily targets the Quads, Biceps, Forearms, Shoulders, Calves, Glutes, Hamstrings, Chest, Triceps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads15%
Biceps10%
Forearms10%
Shoulders15%
Calves10%
Glutes10%
Hamstrings10%
Chest10%
Triceps10%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Power Clean work?
Barbell Power Clean primarily targets the Quads, Biceps, Forearms, Shoulders, Calves, Glutes, Hamstrings, Chest, Triceps. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Power Clean?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Power Clean suitable for beginners?
Barbell Power Clean is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
