Barbell Power Clean Thruster

A dynamic full-body compound combining power clean and thruster that targets quads, glutes, and shoulders to build explosive power, strength, and coordination; commonly used in CrossFit and Olympic training.

About Exercise

Equipment

Barbell, Plates

Difficulty

5/5 •

Primary Muscle Groups

Quads, Glutes

Secondary Muscles

Abs, Triceps, Lats, Calves, Obliques

Accessory Muscles

Forearms

Popularity Score

Goals

Power

Strength

Conditioning

Training Style

CrossFit

Weightlifting

Setup Requirements

Requires Rack

Yes

Requires Bench

Requires Spotter

Yes

Space Needed

Medium

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Quads

9/10

Rectus Femoris, Vastus Lateralis, Vastus Medialis

Glutes

8/10

Glute Max

Hamstrings

7/10

Biceps Femoris, Semitendinosus

Shoulders

7/10

Anterior Delts

Lower Back

6/10

Erector Spinae

Traps

6/10

Upper Traps

Abs

5/10

Rectus Abdominis

Triceps

4/10

Lateral Head

Lats

4/10

Teres Major

Calves

3/10

Gastrocnemius

Obliques

3/10

External Obliques

Forearms

2/10

Flexors

Programming

Typical Rep Range

1-10 reps

Rest Between Sets

120-180 seconds • Longer for heavier sets

How to Perform

Position barbell over mid-foot with feet hip-width apart. Hinge at hips, bend knees, grip bar overhand slightly wider than shoulders, back flat, core braced.

Drive through heels to extend knees and hips, pulling bar along shins to above knees with straight arms.
Explode hips forward, shrug shoulders, and triple extend ankles, knees, hips to launch bar upward.
Pull under bar, rotate elbows high to catch in front rack with partial squat.
Stand to full extension from catch.
Descend into full front squat, keeping elbows high and chest up.
Explosively drive hips and knees up, pressing bar overhead to lockout.
Lower bar controlled to front rack, bending knees slightly.

Coaching Tips

Form Cues

Keep bar close to body
Explode through triple extension
Elbows high in rack
Drive from legs, not arms
Neutral spine always
Head neutral, eyes forward

Breathing

Inhale deeply to brace core before pull; exhale forcefully during explosive drive and press.

Tempo

1-0-1

Range of Motion

Bar starts on floor, cleans to front rack with partial squat catch, squats to thighs parallel or below, presses to full overhead lockout above head.

Safety

Safety Notes

Start with empty bar to master technique
Avoid if acute back or shoulder injury
Maintain neutral spine to protect lower back
Use collars on bar for plate security
Consult coach for form check
Stop if wrist or elbow pain occurs

Spotting

Spotter assists by supporting bar during catch and overhead if heavy; use rack safeties for bottom position; not ideal for solo heavy lifts due to explosive nature.