Power Clean
Complete guide to Power Clean. Learn proper form, technique, and execution. Targets Glutes, Hamstrings. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Power Clean
Add the appropriate amount of weight and stand with the bar over your mid-foot, feet hip-width apart.
Hinge at the hips and grab the bar with an overhand grip, keeping your back flat and chest up.
Engage your abs and take a breath.
Explosively drive through your heels, extending your hips and knees to pull the bar upward.
As the bar reaches hip height, shrug your shoulders and drop under it, catching it on your shoulders with your elbows high and exhale.
Stand tall from the catch, then lower the bar back to the floor and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |