How To Do a Power Clean – Benefits, Proper Form and Tips

  • By: gymtrix
  • Date: June 7, 2023
  • Time to read: 15 min.

Are you looking to add some explosive power into your workouts? Then you need to give the Power Clean exercises a try.

Power Cleans are full-body, multi-joint lifts that combine strength, speed and explosiveness with powerful results.

Not only can it give you an intense workout for both beginners and more experienced exercisers alike, but it also improves core strength, helps build functional muscle mass and may help reduce injury risks while training.

In this blog post, we’ll cover how to do a proper power clean, its many benefits and provide tips for performing it safely and effectively.

Benefits of the Power Clean

Power Cleans are an Olympic weightlifting exercise that has many rewards. You can get explosive power and agility, plus strengthen your body – from muscles in your lower back to your traps and forearms. It also burns fat and increases cardio fitness. Plus, Power Cleans help with coordination, balance, bone health and even mental toughness.

When doing Power Cleans, make sure you use the right form. This will help you avoid strains and pulls. Keep your core tight, knees bent and hips pushed back. And use full extension of your arms during the clean portion.

Don’t miss out on all the incredible benefits of Power Cleans. Include them in your workout routine and get stronger like an Olympic weightlifter!

Why the Power Clean is Important

The Power Clean is essential for athletes and sporty types. It targets multiple muscle groups, improving strength, power, and explosiveness. Coordination, balance, and body control are also enhanced, reducing injuries.

Neuromuscular response is stimulated, as is core strength, grip strength, and the posterior chain muscles. Plus, it boosts metabolism and cardio endurance.

Not only physical benefits, but mental too. Intense concentration and focus is needed during execution, leading to improved self-discipline and resilience.

It comes from Olympic weightlifting, where it’s one of the three key lifts. Since 1964 Olympic Games, it has become a standard strength training exercise around the world.

Incorporating Power Cleans into regular workouts leads to massive improvements in athletic performance, and strengthens physical and mental well-being. Get explosive with Power Cleans!

Benefits for Athletes

Power cleans offer an array of athletic advantages. Here are five:

  • Explosiveness: It targets fast-twitch muscle fibers, which are great for sudden bursts of energy.
  • Coordination: It requires coordination between body parts, aiding in balance and agility.
  • Upper and Lower Body Strength: It involves nearly every muscle in the body, developing core and limb strength.
  • Injury Prevention: It works on quads, hamstrings, and glutes, helping to avoid lower extremity injuries.
  • Cardiovascular Endurance: Multiple repetitions ramp up heart rate, boosting endurance levels.

Variations such as Hang Cleans can build grip strength, and focusing on different lift movements can target specific muscles. Get guidance from trainers or join a fitness community – you won’t regret it! Plus, you’ll have the explosive power to outrun that pesky ex. #winning

Benefits for Developing Power and Speed

The power clean exercise is an amazing way to increase athletic power and speed. It’s a multi-joint movement that boosts explosiveness, coordination and strength.

Plus, it has other awesome benefits:

  • Strengthens muscles in the legs, hips, back, core, shoulders and arms.
  • Increases explosive power, helping you perform better athletically.
  • Improves coordination through muscle timing and synchronization.
  • High-intensity movements burn fat & calories even after the workout.
  • You’ll gain confidence mastering this difficult technique.

Do fewer reps with heavy weights to increase strength, or several reps with light weights for greater endurance. This exercise can be tailored to various sports like football and basketball. For example, rugby players combine depth jumps, box jumps and weighted power cleans to maximize performance on the field.

But, get your form right or you’ll be power cleaning something else – like your lower back!

How To Do a Power Clean

Here’s a step-by-step guide on how to perform a Power Clean:

Step 1: Set up your stance

  1. Stand with your feet shoulder-width apart, toes positioned slightly outwards.
  2. Position the barbell over the middle of your feet.
  3. Bend at your hips and knees, keeping your chest up and back straight.
  4. Grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.

Step 2: First pull (from the ground to mid-thigh)

  1. Engage your core and maintain a neutral spine as you begin to lift the barbell.
  2. Push through your heels and extend your hips and knees simultaneously.
  3. Keep the barbell close to your body and maintain a constant back angle during the initial pull.

Step 3: Transition (from mid-thigh to launch position)

  1. As the barbell reaches mid-thigh level, continue to extend your hips and knees.
  2. At this point, your shoulders should be slightly in front of the bar, with your arms straight and relaxed.

Step 4: Second pull (launch position to full extension)

  1. Explosively extend your hips, knees, and ankles (triple extension) to generate upward momentum on the barbell.
  2. Shrug your shoulders upwards and slightly back, while keeping your arms straight.

Step 5: The catch (receiving the barbell in the front rack position)

  1. As the barbell gains upward momentum, quickly pull your body under the bar.
  2. Rotate your elbows forward and around the bar, allowing it to land on your front deltoids.
  3. Catch the barbell in a partial squat position, with your hips and knees slightly bent.
  4. Stand up to complete the lift, keeping the barbell securely resting on your front deltoids.

Step 6: Lowering the barbell

  1. Carefully lower the barbell back to the ground by reversing the steps above.

Remember to start with lighter weights to focus on proper technique before progressing to heavier loads. It’s also recommended to seek guidance from a qualified coach or trainer to ensure you’re performing the Power Clean safely and effectively.

Proper Form for the Power Clean

To achieve proper form for the power clean with starting position, movement patterns, and tips for maintaining form are your solutions. The starting position is crucial for a successful power clean, and understanding the proper movement patterns ensures that you execute the exercise safely and effectively.

In addition to these techniques, tips for maintaining form ensure that you get the most out of your power clean workouts.

Starting Position

To properly execute a power clean, follow these steps:

  1. Start with your feet hip-width apart and keep your chest up.
  2. Grip the bar with closed pronated hands, keeping your arms shoulder-width apart.
  3. Bend at the hips and knees, and then take a deep breath and brace your core.
  4. Look straight ahead and extend your hips and knees explosively while shrugging and pulling up on the bar.
  5. Catch the weight on top of the front delts and clavicles shelf, slightly moving forward for momentum.

To ensure proper form during power cleans, keep in mind the following:

  • Use a neutral grip and keep your wrists straight.
  • Keep your elbows high and feet flat, pointed forward.

Remember that proper stance sets up proper posture for the entire lift sequence, allowing for maximum weight force production. Now you’re ready to power clean like a superhero!

Movement Patterns for the Power Clean

Performing the Power Clean requires precise movement patterns. Here’s a guide to mastering them:

  1. Feet shoulder-width apart, barbell on the floor. Grip the bar outside your thighs.
  2. Bend hips and knees, keep back flat and chest up.
  3. Explosively lift bar off floor, pull it up towards your hips.
  4. Shrug shoulders, come up onto your toes for momentum.
  5. Drop down, rotate elbows forward to catch bar in front of shoulders.
  6. Stand tall with weight, lower back to starting position or continue into another repetition.

Remember posture: shoulders back, head looking forward. Don’t rush movements; it could lead to injury. Not everyone has the same range of motion. Adjust grip width, foot positioning, or use lighter weights until you are comfortable.

Form is essential. Don’t try the Power Clean without proper training, or you might hurt your lower back. Proper form isn’t just for looks, it’s to avoid injuries that can spoil your gym selfie game.

Tips for Maintaining Form

For perfect power clean technique, start with a solid stance and firm grip. Engage your core, keep your shoulders square, back straight, and focus on balance. Lift vertically in all three stages of the exercise and refrain from using momentum. Pay attention to squat depth, elbow positioning, and controlled motion going up.

To improve form, shoulder corrective exercises specific to your areas of weakness. This strengthens muscle groups, curbs bad habits, and boosts long-term progress. Don’t lift with your ego—watch out for pitfalls!

Common Mistakes to Avoid in the Power Clean

To ensure that you execute a perfect power clean, we’ve got your back in avoiding common mistakes. In this segment on ‘Common Mistakes to Avoid in the Power Clean’, we’ll discuss efficient solutions such as ‘Common Mistakes and Corrections’ and ‘Understanding the Importance of Correct Form.’

Common Mistakes and Corrections

The Power Clean is an Olympic weightlifting exercise that requires complex movements. To do it correctly, athletes must avoid mistakes and learn how to fix them.

Common errors are:

  • Weak starting position – can make the lift less efficient and cause injury.
  • Poor grip – can cause the bar to slip or fall.
  • Early arm bend – reduces power output and stresses elbows.
  • Rushing – sacrificing form for speed.
  • Leg muscles not used – wrong weight distribution.
  • Hip extension neglected – risk of back injury.

Before attempting the lift, athletes should focus on movement mechanics, flexibility, and mobility. With expert guidance, success is possible.

Dr. John Rusin says, “Warm up your nervous system for enhanced performance.” The Power Clean isn’t a jump off a cliff – without a parachute.

Understanding the Importance of Correct Form

Incorrect form in the power clean can lead to injury. Body posture and bar placement must be perfect. To perform this Olympic lift accurately, the athlete needs a neutral spine, knees following toes, and correct hand placement on the bar. Concentration and muscular control are needed during the full extension stage, and the grip must be kept constant.

A study published in Frontiers in Physiology showed that poor technique increases injury risk for weightlifters. To avoid this, make sure you don’t skip leg day!

Tips for a Successful Power Clean

To perfect your power clean, this section on “Tips for a Successful Power Clean” with sub-sections on “Tips for Beginners”, “Tips for Advanced Lifters” and “Tips for Improving Your Power Clean” will come in handy.

Whether you’re just starting or have been doing it for a while, these tips will help you achieve your best form and avoid common mistakes, as well as suggestions for improving your overall technique.

Tips for Beginners

A Beginner’s Guide to Harnessing the Power of the Power Clean!

Power clean is a great way to build strength and power. Here’s how beginners can get started:

  • Start with light weights to focus on form.
  • Practice the right grip and posture to avoid injuries.
  • Explode into the lift but control the weight when you lower it.
  • Gradually increase weight after perfecting the technique.

For optimum results, include your breath and engage your core muscles during the exercise.

Having trouble mastering the power clean? Get a personal trainer to help with correct form and techniques.

To gain maximum benefits, keep these in mind:

  1. Stay consistent in your routine.
  2. Analyze each move and adjust as needed.
  3. Be patient and give yourself time to rest between sets to avoid injury.

Ready to take your power clean to the next level? Here’s some advice for more experienced lifters who like lifting heavy – and putting them back down again.

Tips for Advanced Lifters

Power Clean technique needs refinement? Seasoned Weightlifters have essential Tips that’ll elevate performance. Three significant pointers:

  1. Train smarter and add variation. Incorporate Front Squats, Deadlifts and Overhead Presses.
  2. Focus on explosive power during Pull Phase. Initiate Full Hip Extension at top of Second Pull. Follow through rapidly with Shrugging and High Rotation of Elbows.
  3. Emphasis on correct landing mechanics. Land with knees outwards, not inwards from an angle.

Breathing techniques can also aid Power Cleans. Inhale before lift, exhale forcefully as you complete Second Pull.

Bar needs to be kept close to body. This minimizes movement distance during pulls. Reduces back strain, maintains maximal force production.

Olympian struggled through Power Clean Training Program, despite accustomed to Clean techniques. After few sessions using the Tips for Advanced Lifters, minor displacement was corrected and alignment was improved dramatically.

Tips for Improving Your Power Clean

Master your Power Clean techniques and perfect your form with these five tips:

  • Line the bar up with your body for a solid set-up.
  • Maintain a tight grip during the movement.
  • Use your legs to generate power, keeping your arms and shoulders relaxed.
  • Bend your knees slightly when catching the bar.
  • Increase load gradually as you improve your technique.

Breathing also plays an important part. Stay focused and strong with breath control.

Research shows Olympic Weightlifting champions have more activity in their prefrontal cortex. This brain area is responsible for decision-making and concentration. It can be activated with specific breathing patterns.

Exhaling during the upward phase of Power Cleans maximizes force production and improves concentric velocities, according to a 2017 study published in The Journal of Strength and Conditioning Research. Try it out!

Variations of the Power Clean

To explore variations of the power clean in the article ‘How To Do A Power Clean – Benefits, Proper Form, And Tips, Common mistakes and variations and muscles worked’, you will find three sub-sections: Hang Power Clean, Muscle Clean, and Power Clean from Blocks.

Each sub-section focuses on a different technique that modifies the traditional power clean, allowing for targeted muscle engagement and varying levels of difficulty.

Hang Power Clean

The Hang Power Clean variation is a key exercise for the Elevated Strength Scoop training technique. It focuses on building up your hips and core muscles’ strength and explosiveness. Start with a barbell at thigh level, while standing tall with your spine straight. Utilize your hips and pull the bar close to your body before catching it just below shoulder level.

Here’s a short guide to help you ace the Elevated Strength Scoop:

  1. Start Position: Stand with shoulder-width grip in front of a weighted bar.
  2. Deadlift: Engage your lats. Lift your chest by setting your scapulae together. Then deadlift the bar up.
  3. Getting into Position: Lower the bar under control to above or below knee level (whatever feels comfy). Keep it close to your body.
  4. Scoop: Explosively extend through your hips and knees. Scoop the bar upwards while keeping it close to your body.
  5. Transition: Once you reach max extension, quickly transition into pulling yourself under the bar.
  6. Finish: Pull yourself under the bar until you land in a quarter squat while catching the weight on top of anterior shoulders.

The Hang Power Clean offers the advantage of targeting different muscles like triceps, glutes, quads, hamstrings and more. You can begin to practice it after mastering other lifts such as deadlifts and squats.

This exercise has its roots in Olympic Weightlifting. Athletes trained explosiveness movements like clean and jerk to boost their strength. It proved successful for powerlifting goals too. Why lift with your legs when you can muscle through with the Muscle Clean?

Muscle Clean

Ready to get your upper body strength soaring? The “Clean Variation Utilizing Only Upper Body Strength” is the perfect exercise for you!

  1. Start by setting your feet wider than shoulder width and gripping a barbell from the rack or floor.
  2. Engage your core and pull the bar up towards your shoulders, bending your elbows and sending them wide.
  3. Once the bar is at chest height, quickly drop down into a half squat and thrust your arms forward, placing the bar back on the rack or ground.

For an extra boost, give your shoulders a forceful shrug when you first take hold of the bar. This exercise focuses on trapezius muscles, rhomboids, and deltoids, and helps build strength despite any lower-body physical setbacks.

Weightlifting superhero? Try the muscle clean from blocks and witness the power for yourself!

Power Clean from Blocks

Set up blocks at varying heights. Stand with feet shoulder-width apart. Put hands on barbell wider than shoulder-width, palms down and elbows out.

  1. Push through heels to extend hips, knees, and ankles.
  2. Pull bar off blocks onto upper thighs.
  3. Drop under bar into front squat position catching weight on shoulders.

To increase intensity, use heavier weights or start from lower block height. Keep a flat back and engage core muscles.

Focus on hips instead of arms for proper alignment and less strain on lower back. Get ready for the burn – power clean works more muscles than a toddler on sugar high!

Muscles Worked During the Power Clean

To understand the muscles worked during the power clean with benefits for developing strength and size, you need to know the primary and secondary muscles used.

The major muscles used are important for generating power while the secondary muscles support the movement. By knowing how each muscle group contributes, you can maximize the effectiveness of your workout.

Major Muscles Used

Power Clean is an exercise that engages multiple muscle groups. It’s a comprehensive movement requiring strength, power and coordination. Here are the prominent muscles targeted:

  • Quadriceps (front of thighs)
  • Gluteus Maximus (largest muscle in body)
  • Hamstrings (support knees & prevent injury)
  • Trapezius (support shoulders, neck, spine)
  • Erector Spinae (helps keep upright posture).

To maximize its benefits, focus on form & technique. Beginners should spend time learning correct form before increasing weight or reps.

Vasily Alexeev from Russia won gold in 1976 Olympics weightlifting super heavyweight category. He lifted a world record-breaking 475 kg using Olympic-style lifts like squatting, bending & pressing overhead. His technique is still studied & emulated by aspiring lifters worldwide.

Power Cleaning can be a great alternative to a gym membership!

Secondary Muscles Used

The Power Clean is a full-body exercise, recruiting many muscle groups. Plus, there are important muscles that give a hand during the lift.

  • Trapezius helps shrug the shoulders upwards.
  • Erector spinae keeps the spine steady.
  • Glutes press during hip extension at the top.
  • Quadriceps provide power and strength for the start of the pull.
  • Hamstrings slow down the bar while it goes down.
  • Core muscles, which include rectus abdominis and obliques, help with stability.

It’s essential to use the right technique when doing power cleans, so each of the secondary muscles are worked properly.

Pro Tip: Make sure your back is straight, start with light weights, and increase weight as you get better at it.

Power cleans not only look cool but also can come in handy for winning arm-wrestling matches!

Benefits for Developing Strength and Size

The Power Clean is a compound exercise that works many muscle groups. It has multiple benefits for developing strength and size. It strengthens the entire back, including the hamstrings, glutes, and lower back. It also works the upper back muscles like traps, rhomboids, and rear delts.

It increases explosive power because of triple extension (ankle, knee, hip). It improves coordination and overall athletic performance. It can be used alone or with assistance exercises. It is important to use proper form to avoid injury. Chest must be up, elbows high after catching the barbell, and land in a strong squat position.

A weightlifter experienced great strength after regularly using Power Cleans. He had overlooked this lift until his coach emphasized its importance. With regular Power Cleans in his training, he won multiple competitions by setting personal records in weightlifting. You may feel sore afterwards, but you’ll be a total badass!


To wrap up this guide on how to do a power clean with benefits, proper form, and tips, mistakes, variations, and muscles worked, let’s recap the key takeaways. We covered the benefits of power cleans for athletes, the importance of proper form, common mistakes to avoid, and tips for maximizing effectiveness.

Additionally, we explored variations of the power clean and the specific muscles worked. Keep these tips in mind to incorporate power cleans into your fitness routine safely and effectively. Finally, let’s discuss the significance of power cleans in improving overall athletic performance.

Recap of Benefits, Proper Form, Mistakes, Tips, Variations, and Muscles Worked

Advantages, technique, misconceptions, suggestions, discrepancies and target muscles have all been discussed. If you follow the proper form and variations, you’ll see benefits without making mistakes. Stick to the advice here and you can gain vast improvements in your fitness!

Paying attention to posture and muscle activation is important. What you do and how you do it matters. The muscles used depend on the exercise variation you choose and how you do it. Variations give you a more comprehensive approach, training different muscles from various angles.

Hydrate throughout the day and you’ll get more out of your workouts. Also, your recovery time will be better and you’ll avoid injuries. Nutrition is essential for achieving results. Eat plenty of protein-rich foods.

Be consistent, but listen to your body and adjust as needed. Pushing through pain can lead to injury or burnout. Get enough sleep each night to help with recovery and motivation.

Catherine never thought she’d get out of obesity. But cravings got the best of her. With strategies from research papers, walking instead of driving, and better nutrition, Catherine achieved healthier goals in just 3 months!

The power clean is a lift that athletes and minimalists alike can’t ignore. It can improve performance and help with furniture hoisting!

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