Power clean
An explosive Olympic lift that pulls the bar from the floor to your shoulders.
- Muscle group: Full body
- Equipment: Barbell
- Difficulty: Advanced
Also known as: Barbell power clean, Olympic clean, Hang power clean, Cleans, Olympisk vægtløftning clean
How to do it
- Set up over the bar with a flat back, shoulders over the bar and a shoulder-width grip.
- Push through the floor, extend your hips and knees fully, then shrug and pull your elbows up and around the bar.
- Catch the bar on your shoulders in a quarter squat, stand tall, and lower it with control; use bumper plates and learn it with a coach and light load.
Common mistakes
- Pulling with the arms early instead of finishing the hip extension first.
- Catching the bar with the wrists rather than letting the elbows turn over quickly.
Alternatives
Watch a video demonstration on YouTube
“How to Power Clean [From Olympic Weightlifter Darren Barnes]” by Squat University (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.