Barbell Power Clean
Auto DetectedExplosive Olympic lift raising barbell from floor to front rack in partial squat, engaging full body for power development; builds speed, strength, and coordination in athletes.
About Exercise
Equipment
Barbell
Difficulty
5/5 •
Primary Muscle Groups
Hamstrings, Glutes, Quads, Traps
Secondary Muscles
Lower Back, Lats, Calves, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
High
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus
Glutes
8/10Glute Max
Quads
8/10Rectus Femoris, Vastus Lateralis
Traps
8/10Upper Traps
Shoulders
6/10Anterior Delts
Lower Back
5/10Erector Spinae
Lats
4/10Calves
4/10Gastrocnemius
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
180-300 seconds • Full recovery for explosiveness
How to Perform
Position barbell over midfoot with feet hip-width apart, toes out. Squat down, grip bar slightly wider than shoulders with hook grip, back flat, chest up, core braced.
- Drive hips and knees to lift bar off floor, keeping it close to shins.
- Scoop hips forward at knees to position bar at mid-thigh.
- Explode with triple extension: hips, knees, ankles fully.
- Shrug shoulders to propel bar upward.
- Pull under bar, rotate elbows high to catch in partial squat on shoulders.
- Stand to full extension, then lower controlled or drop safely.
Coaching Tips
Form Cues
- Push floor away
- Keep bar close
- Triple extension explosively
- Elbows high and fast
- Core tight always
- Shrug aggressively
Breathing
Inhale deeply to brace core before pull; exhale through catch and recovery while maintaining brace.
Tempo
1-0-1
Range of Motion
Bar travels from floor to front rack; catch in quarter squat with hips above knees, full stand at top.
Safety
Safety Notes
- Avoid if acute back or shoulder injury
- Use bumper plates for drops
- Practice with empty bar first
- Maintain neutral spine
- Ensure adequate wrist and ankle mobility
- Drop only on platform if permitted
Spotting
Spotting not typical; use bumper plates and platform for safe drops, or coach cues technique without hands-on assist.
Common Mistakes
- Rounding back in pull
- Arms bending early
- Bar drifting forward
- Incomplete extension
- Low elbows in catch
- Poor wrist mobility causing collapse
When to Avoid
- Acute lower back pain
- Shoulder impingement
- Wrist injuries
- Recent ankle sprain
Flexibility Needed
- Shoulder flexion 160+ degrees
- Wrist extension 70+ degrees
- Hip mobility for squat catch
- Ankle dorsiflexion 15+ degrees
Build Up First
- Proficiency in deadlift
- Mastery of hip hinge
- Basic squat technique
- Coordination in explosive pulls
Also known as
Power Clean, Olympic Power Clean, Barbell Clean Pull
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