Power Clean Thruster
Expert Advice
Keep your elbows high during the clean to ensure a secure rack position, which will make the transition to the thruster more efficient.
How-to-do Steps
- Begin with a barbell on the ground and stand with feet shoulder-width apart.
- Bend at the hips and knees to grip the bar with an overhand grip.
- Explosively extend your hips and knees to clean the bar up to your shoulders.
- Once the bar is racked at your shoulders, perform a front squat.
- As you drive up from the squat, use the momentum to press the bar overhead.
- Lower the bar back to your shoulders and then to the ground to complete one repetition.
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Muscles Worked
Power Clean Thruster primarily targets the Quads, Biceps, Forearms, Shoulders, Glutes, Hamstrings, Chest, Abs, Triceps, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads11%
Biceps11%
Forearms11%
Shoulders11%
Glutes11%
Hamstrings11%
Chest11%
Abs11%
Triceps12%
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 Power Clean Thruster work?
Power Clean Thruster primarily targets the Quads, Biceps, Forearms, Shoulders, Glutes, Hamstrings, Chest, Abs, Triceps. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Power Clean Thruster?
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 Power Clean Thruster suitable for beginners?
Power Clean Thruster 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.
