Barbell Power Clean

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An explosive Olympic lift variation using a barbell, pulling the weight from the floor to the shoulders and catching in a quarter squat. It builds powerful hip drive, speed, and full-body coordination.

About Exercise

Equipment

Barbell, Plates

Difficulty

5/5 • Advanced

Primary Muscle Groups

Quads, Glutes

Secondary Muscles

Shoulders, Abs

Popularity Score

Goals

Power

Hypertrophy

Stability

Conditioning

Training Style

Weightlifting

CrossFit

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Large

Noise Level

High

Muscle Breakdown

View Muscle Map

Quads

9/10

Rectus Femoris, Vastus Lateralis

Glutes

8/10

Glute Max

Hamstrings

7/10

Biceps Femoris, Semitendinosus

Traps

7/10

Upper Traps

Lower Back

6/10

Erector Spinae

Shoulders

5/10

Anterior Delts

Abs

4/10

Rectus Abdominis

Programming

Typical Rep Range

1-5 reps

Rest Between Sets

120-300 seconds • Longer rest periods are required to maintain maximal power output and technical proficiency.

How to Perform

Stand with the barbell positioned over the middle of your feet using a shoulder-width stance. Grip the bar slightly wider than shoulder-width, set your hips low, chest up, and establish a tight, flat back position.

Initiate the pull slowly off the floor, pushing the knees back and maintaining a flat torso angle.
As the bar passes the knees, aggressively sweep the knees forward into the bar (the scoop) and begin the second pull.
Explosively extend the hips and knees upward, shrugging the bar vertically and keeping it close to the body.
Pull your body quickly under the bar as it reaches its maximum height.
Catch the bar on your shoulders in a quarter front squat position (the power position).
Stand up fully with the bar secured in the front rack position to complete the lift, then carefully lower or drop the weight.

Coaching Tips

Form Cues

Shrug high and fast.
Pull under the bar.
Stay over the bar.
Explode with the hips.

Breathing

Inhale and brace your core deeply before initiating the first pull; hold your breath during the explosive phase and exhale only after securing the bar and standing upright.

Tempo

X-0-X

Range of Motion

The movement starts with the bar on the floor and finishes with the athlete standing tall, having caught the bar in the front rack position after only a quarter squat depth.

Safety

Safety Notes

Requires excellent technique; master the movement with light weight before increasing load.
Use Olympic lifting plates and a secure platform, as the bar should usually be dropped from the shoulders.
If you lose control or cannot stand up, push the bar away and jump back safely.