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Power Clean

The ultimate explosive power exercise — builds total body power, athletic performance, and rate of force development from floor to shoulders

⚡ Quick Reference​

AspectDetails
PatternHip Hinge + Explosive Pull + Catch
Primary MusclesGlutes, Hamstrings, Quads, Traps
Secondary MusclesCalves, Shoulders, Upper Back, Erector Spinae
EquipmentBarbell, Bumper Plates
Difficulty⭐⭐⭐⭐ Advanced
Priority🔴 Essential (for power/athletic development)

Movement Summary​

🎯 Setup​

Starting Position​

  1. Bar position: Bar over mid-foot, about 1 inch from shins
    • Standard bumper plates place bar at correct height (9" from floor)
  2. Stance: Feet hip-width apart, toes slightly out (5-15°)
    • Jump stance — where you'd naturally land if jumping
  3. Grip: Clean grip — hands just outside shoulders
    • Hook grip required — thumb wrapped by fingers
    • Wider than deadlift grip, narrower than snatch grip
  4. Hip position: Hips higher than squat, lower than deadlift
    • Shoulders over or slightly in front of bar
  5. Back position: Tight, neutral spine, chest up
    • Lats engaged — "bend the bar around shins"
  6. Weight distribution: Balanced on mid-foot, slight pressure on heels
  7. Arms: Straight, relaxed — "arms are ropes"

Equipment Setup​

EquipmentSettingNotes
BarbellOlympic barbell (20kg/45lb)Standard 7-foot bar with knurling
PlatesBumper plates requiredMust be able to drop bar safely
CollarsRequiredSpring collars for quick changes
Lifting shoesHighly recommendedRaised heel (0.5-0.75"), solid base
Wrist wrapsOptionalSupport for catch position
BeltOptionalCan hinder movement for some
Setup Cue

"Bar mid-foot, shoulders over bar, lats tight — pull the slack out like you're loading a spring"

🔄 Execution​

The Movement​

What's happening: Establishing optimal starting position

  1. Feet hip-width, bar over mid-foot
  2. Bend down and grip bar (hook grip)
  3. Drop hips, chest up, shoulders over bar
  4. Back tight, lats engaged
  5. Big breath into belly, brace core HARD
  6. Pull slack out — feel tension before movement

Tempo: Take your time — perfect setup = successful lift

Feel: Loaded spring, hamstrings and lats under tension

Key Cues​

Primary Cues
  • "Push the floor, be patient" — first pull is controlled, not explosive
  • "Jump and shrug" — triple extension with aggressive shrug
  • "Fast elbows" — speed of elbow rotation is critical
  • "Catch high" — power position (partial squat), not full depth
  • "Bar close, never away" — vertical bar path

Tempo Guide​

GoalTempoExample
Power Development1-X-XControlled first pull, explosive second, fast catch
Technical Work2-X-XSlower first pull, explosive finish
Max EffortX-X-XFastest possible throughout while maintaining positions

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
GlutesExplosive hip extension in second pull█████████░ 90%
HamstringsHip extension, knee stabilization throughout████████░░ 85%
QuadsKnee extension in first and second pull, receiving████████░░ 80%
TrapsUpward shrug, bar elevation, stabilization████████░░ 85%

Secondary Muscles​

MuscleActionActivation
CalvesAnkle extension (plantarflexion) in triple extension███████░░░ 75%
ShouldersStabilize bar in catch, support front rack██████░░░░ 65%
Upper BackKeep bar close, thoracic extension███████░░░ 70%
Erector SpinaeMaintain neutral spine throughout lift████████░░ 75%

Stabilizers​

MuscleRole
CoreMaintains torso rigidity during explosion and catch
Forearms/GripMaintains hook grip during pull, supports bar in catch
Muscle Emphasis

Total body power exercise — recruits more muscle mass simultaneously than almost any other movement. Develops intermuscular coordination and rate of force development across entire posterior and anterior chain.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Explosive too earlyHips shoot up, turns into deadliftLoses power position, no accelerationBe patient in first pull, explode at hip
Bar swings awayBar loops out from bodyReduces power, causes missed liftsLats tight, bar brushes body throughout
Early arm bendArms bend before hip extensionArms fatigue, less power transfer"Arms are ropes" — extend hips first
Jumping forwardFeet move forwardWrong force vector, chasing barJump straight up, vertical bar path
Low elbows in catchBar crashes or falls forwardMissed lift, wrist/shoulder painFront rack mobility, "elbows high" cue
Starting too lowHips too low, knees too forwardWrong angles, weak pulling positionHips slightly higher, shoulders over bar
No transitionPulling straight from floor to explosionMiss optimal power positionLearn double knee bend, bar contacts thigh
Most Common Error

Pulling too early with arms — arms must stay straight until hips are fully extended. Early arm bend kills power transfer and tires biceps. "Arms are ropes attached to hooks" — they don't pull, they hang on.

Self-Check Checklist​

  • Bar starts over mid-foot (not toes)
  • Shoulders start over or slightly in front of bar
  • First pull is controlled, patient (not explosive)
  • Bar contacts thigh in transition
  • Triple extension is vertical and explosive
  • Elbows rotate fast and finish high
  • Bar caught in partial squat (power position)
  • Feet land in stable receiving stance

🔀 Variations​

By Starting Position​

AspectDetails
Starting PositionBar on floor, full pull
Best ForMaximum power development, full movement pattern
EmphasisComplete triple extension from floor, full power output

By Receiving Position​

VariationDetails
Receiving DepthQuarter to half squat
Best ForMaximum power output, athletic training
Weight CapacityLess than squat clean (must pull higher)

Note: This is the standard power clean — "power" means partial squat catch

Training Variations​

VariationChangePurpose
Pause Clean2s pause at knee or in catchPositional strength, control
Tempo CleanSlower first pull (3-5s)Positional awareness, control
Complex (Clean + Front Squat)Clean, then front squatAdditional volume, leg strength
Clean PullPull only, no catchBuild pulling strength without catch complexity
Clean High PullPull + shrug, no catchDevelop second pull aggression

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoad (% 1RM)RIR
Power4-61-33-5 min65-85%3-4
Strength3-53-52-3 min75-90%2-3
Technical3-55-890s-2min50-70%4-5
Conditioning3-48-1260-90s40-60%3-4

Workout Placement​

Program TypePlacementRationale
Olympic liftingFirst or secondAfter snatch, before heavy squats
Athletic developmentFirst exerciseMost technical, requires CNS freshness
Strength trainingFirst on power/pull dayBefore squats or deadlifts
CrossFit/MetconPart of WODLighter loads, conditioning emphasis
CNS Fatigue

Power cleans are extremely taxing on the CNS. Always perform when completely fresh. Stop set immediately if technique breaks down or bar speed decreases significantly.

Frequency​

Training LevelFrequencyVolume Per Session
BeginnerNot recommendedLearn hang variations and clean pulls first
Intermediate1-2x/week3-5 sets, 60-75% intensity
Advanced2-4x/week4-6 sets, varied intensities and positions
Olympic lifter4-6x/weekMultiple sessions, periodized programming

Progression Scheme​

Progressive Overload

Bar speed is king — never sacrifice speed for weight. If bar slows down, don't add weight. Olympic lifts require maximum velocity. Perfect technique at lighter weight > sloppy technique at heavier weight.

Sample Weekly Structure (Intermediate)​

DayExerciseSets x RepsLoadFocus
MondayPower Clean from Floor5x375%Power development
ThursdayHang Clean Below Knee4x280%Explosive second pull
SaturdayClean Pull4x590-100%Pulling strength

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Clean PullLearn pulling mechanics without catch complexity
Hang Clean Above KneeSimpler starting position, learn timing
Hang Clean Below KneeRemove first pull, focus on explosion
Dumbbell Power CleanLearn pattern with lighter load
Kettlebell CleanSimplified version, learn hip extension

Progressions (Harder)​

ExerciseWhen ReadyLink
Squat CleanReady to catch in full squat
Clean & JerkAdd overhead component
Clean ComplexesMultiple reps/variations without dropping
Hang Clean + Power CleanCombination lifts for volume

Alternatives (Same Goal, Different Movement)​

AlternativeEquipmentBenefit
Kettlebell SwingKettlebellHip extension power, simpler technique
Trap Bar JumpTrap barLoaded jumping, easier to learn
Box JumpPlyo boxExplosive triple extension, no technical barrier
Medicine Ball SlamMedicine ballExplosive power, minimal technique

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Wrist issuesFront rack position stressWork on mobility, use clean pulls, try straps
Shoulder mobility limitationsCannot achieve proper catchImprove mobility first, use hang variations
Low back painExplosive spinal loadingStart with clean pulls, ensure perfect bracing
PregnancyImpact and intra-abdominal pressureAvoid after first trimester, substitute with pulls
Previous bicep tearHook grip and explosive pull stressVery careful progression, consider alternatives
Stop Immediately If
  • Sharp pain in wrists, shoulders, elbows, or lower back
  • Cannot maintain neutral spine position
  • Dizziness, vision changes, or breathing difficulty
  • Bar crashes down hard on shoulders repeatedly
  • Any joint pain during or after the movement
  • Feeling of "something wrong" in biceps during pull

Injury Prevention​

StrategyImplementation
Master progressionsClean pull → Hang above knee → Hang below knee → Floor
Perfect setup every repNever rush positions, reset completely between reps
Progress weight slowly5-10 lb jumps, bar speed is the metric
Warm up thoroughlyDynamic warm-up, progressive loading, technique primers
Use appropriate loadsLeave ego at door, technique > weight always
Learn to bailPractice dropping bar forward safely

Technical Safety Points​

  • Hook grip bruising is normal — thumbs will adapt within 2-3 weeks
  • Bar contact with thighs is expected — light contact, not hard banging
  • Bumper plates are REQUIRED — must be able to drop bar safely from shoulders
  • Spotting is not possible — lifter must know how to bail (drop bar forward)
  • Collars always required — plates must be secured at all times
  • Clear landing zone — nothing in front of or behind lifter

Bailing Safely​

If you miss the catch:

  1. Push bar forward away from you — never try to save a bad catch
  2. Step back — get body away from falling bar
  3. Let it drop — don't try to catch it on the way down
  4. Use bumper plates — regular plates will break or bounce dangerously
Most Common Injury

Wrist strain from poor catch position (low elbows). Develop front rack mobility before loading heavy. If wrists consistently hurt, you're not ready for heavy power cleans — work on positioning.

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipFlexion/Explosive Extension100-120° flexion🔴 High
KneeFlexion/Extension100-130° flexion🟡 Moderate
AnkleDorsiflexion/Plantarflexion20° dorsiflexion, full plantarflexion🟡 Moderate
SpineNeutral maintenanceMinimal flexion/extension🔴 High
ShoulderFlexion, external rotation120°+ flexion🟡 Moderate
ElbowExtension/FlexionFull ROM🟢 Low
WristExtension60°+ extension🔴 High

Mobility Requirements​

JointMinimum ROMTestIf Limited
Hip110° flexionDeep squat with upright torsoHip flexor stretches, deep squat work
Ankle20° dorsiflexionKnees can track well over toesAnkle mobility drills, Olympic shoes
ThoracicGood extensionUpright torso in front squatFoam rolling, thoracic extensions, cat-cows
Shoulder120° flexionFront rack with elbows upLat stretches, front rack holds
Wrist60° extensionFront rack position comfortWrist mobility drills, flexion/extension stretches
Critical Mobility Areas

Wrist, shoulder, and ankle mobility are non-negotiable for safe power cleans. If you cannot achieve proper front rack position with high elbows, work on mobility before loading this exercise. Olympic lifting shoes help significantly with ankle limitations.

Joint Health Considerations​

  • Knees: Must be able to track over toes without pain
  • Hips: Must achieve good depth without butt wink
  • Wrists: Most problematic area — requires dedicated mobility work
  • Shoulders: Must have external rotation for front rack
  • Spine: Must maintain neutral position under load and speed

❓ Common Questions​

Power clean vs. squat clean — which should I do?

Power clean (partial squat catch):

  • Emphasizes maximum power output
  • Better for athletic development and general strength
  • Less technically demanding
  • Can't handle quite as much weight

Squat clean (full depth catch):

  • Olympic weightlifting competition lift
  • Can handle more weight
  • More technically demanding
  • Requires better mobility

For most people focused on power and athletic development, power clean is the better choice.

Why hook grip? It hurts!

Hook grip is painful at first but essential because:

  • Most secure grip for Olympic lifts
  • Allows maximum bar speed without slipping
  • Used by all Olympic lifters
  • Your thumbs will adapt in 2-3 weeks

Tips to ease transition:

  • Use athletic tape on thumbs
  • Start with lighter weights
  • Don't grip tighter than necessary
  • Trust the process — it gets better

Regular overhand grip won't work at heavier weights — bar will slip.

How do I know if I'm ready for power cleans from the floor?

You're ready when you can:

  1. Deadlift with perfect form — neutral spine under load
  2. Front squat comfortably — front rack position with high elbows
  3. Hang clean below knee — 3x3 at 70% with fast bar speed
  4. Clean pull — good pulling positions from floor

If you haven't mastered these prerequisites, you're not ready for power cleans from floor.

Should I use Olympic lifting shoes?

Yes, highly recommended for power cleans:

  • Raised heel improves ankle mobility
  • Solid platform for explosive movement
  • Better catch position
  • More stable than flat shoes

If you can't afford Olympic shoes:

  • Flat shoes with hard sole (Chuck Taylors, wrestling shoes)
  • Never use running shoes — too soft and unstable

If you're serious about power cleans, invest in proper shoes.

Can I do power cleans for conditioning/high reps?

Yes, but with important caveats:

  • Use lighter weight (40-60% 1RM)
  • Stop set if technique breaks down
  • Consider hang variations instead (simpler, safer)
  • Never sacrifice form for workout time
  • May be better to use kettlebell swings or other alternatives

High-rep Olympic lifts are risky — technique deteriorates with fatigue.

My wrists hurt after power cleans — is this normal?

No, wrist pain is not normal and indicates:

  1. Poor front rack mobility — can't get elbows high
  2. Bar crashing down — catching too hard
  3. Gripping too tight — bar should rest on shoulders, not hands

Solutions:

  • Daily front rack mobility work
  • Practice with lighter weight focusing on smooth catch
  • Keep elbows HIGH — they determine wrist position
  • Consider wrist wraps for support

If pain persists, stop power cleans and work on mobility first.

Touch-and-go or reset between reps?

Reset between reps for:

  • Technical development
  • Strength and power work
  • Perfect position practice
  • Most training situations

Touch-and-go only for:

  • Conditioning work with light weight
  • Advanced lifters with perfect technique
  • Specific training protocols

Resetting ensures every rep starts from optimal position.

📚 Sources​

Olympic Lifting Technique:

  • Everett, G. (2016). Olympic Weightlifting: A Complete Guide for Athletes & Coaches — Tier A
  • USA Weightlifting Sports Performance Coach Manual — Tier A
  • Catalyst Athletics Technical Resources — Tier B
  • British Weightlifting Coach Education — Tier A

Biomechanics & Power Development:

  • Garhammer, J. (1993). A Review of Power Output Studies of Olympic and Powerlifting — Tier A
  • Suchomel, T.J. et al. (2018). The Importance of Muscular Strength in Athletic Performance — Tier A
  • Haff, G.G. & Nimphius, S. (2012). Training Principles for Power — Tier A
  • Stone, M.H. et al. (2003). Power and Maximum Strength Relationships — Tier A

Programming & Coaching:

  • Pendlay, G. (2010-2015). Coaching Articles & Videos — Tier B
  • Ma Strength Training Resources — Tier C
  • Burgener Strength System — Tier B
  • Takano, B. Weightlifting Programming Articles — Tier B

Athletic Development:

  • NSCA Essentials of Strength Training (Olympic Lifts) — Tier A
  • Simmons, L. (2007). Westside Barbell Book of Methods — Tier C
  • McGuigan, M. (2017). Monitoring Training and Performance — Tier A

Safety & Injury Prevention:

  • Calhoon, G. & Fry, A.C. (1999). Injury Rates in Olympic Weightlifting — Tier A
  • Hamill, B. (1994). Relative Safety of Weightlifting — Tier A
  • NSCA Position Statement on Injury Prevention — Tier A
For Mo

When to recommend this exercise:

  • User wants to develop explosive power and athletic performance
  • User has Olympic lifting or power development goals
  • User has mastered clean pull and hang clean variations
  • User has adequate mobility (wrists, shoulders, ankles, hips)
  • User has access to bumper plates and proper space

Who should NOT do this exercise:

Key coaching cues to emphasize:

  1. "Push the floor, be patient in first pull"
  2. "Bar stays close — brush the thighs"
  3. "Jump and shrug — explosive triple extension"
  4. "Fast elbows — punch them through"
  5. "Catch high with elbows up"

Common issues to watch for in user feedback:

  • "Bar swings away from me" → Lat engagement issue, pulling with arms too early
  • "I can't get under the bar" → Slow elbows, practice muscle cleans and hang variations
  • "My wrists hurt" → Front rack mobility needed, elbows too low
  • "I jump forward" → Wrong force vector, cue vertical jump
  • "Bar crashes on my shoulders" → Catching too hard, not moving under bar smoothly
  • "My hips shoot up first" → Exploding too early, need patience in first pull
  • "I feel it in my arms" → Bending arms too early, "arms are ropes" cue

Programming guidance:

  • Pair with: Front squats, overhead pressing, pull-ups, posterior chain work
  • Avoid same day as: Heavy deadlifts (both tax CNS heavily)
  • Typical frequency: 1-2x/week for most athletes, 2-4x/week for Olympic lifters
  • Place first in workout — requires complete freshness
  • Stop set immediately if bar speed decreases or technique breaks down
  • Use submaximal weights (60-85%) for most training

Progression signals:

  • Ready to progress when: Consistent bar speed, perfect positions, 3x3 at 75% with no technical breakdown
  • Regress if: Bar swinging out, low elbows, missing catches, pain, technique deterioration
  • Consider progression when: Can maintain explosive bar speed at 80% for triples

Red flags:

  • Rounded back at any point → immediate form correction, reduce weight
  • Bar crashes violently onto shoulders → technique breakdown, practice lighter
  • Consistent forward jumping → fundamental technique flaw, back to hang variations
  • Early arm bend → power leak, reinforce "arms are ropes"
  • Slow bar speed → weight too heavy or CNS fatigued

Learning pathway (don't skip steps):

  1. Clean Pull (pulling mechanics)
  2. Front Squat (receiving position)
  3. Hang Clean Above Knee (basic timing)
  4. Hang Clean Below Knee (second pull emphasis)
  5. Power Clean from Floor (full movement)

Last updated: December 2024