Power Clean
The Power Clean is an explosive Olympic lifting variation that builds total-body power, speed, and coordination. It involves lifting a barbell from the floor to the front of the shoulders in one fluid, dynamic movement, primarily targeting the posterior chain and traps.
Since the Power Clean is highly demanding on the central nervous system, our AI analyzes your HRV and sleep data to determine if you are primed for peak explosiveness or require a lighter technical session. By tracking your RPE and drop-offs in performance, the app helps you terminate sets before fatigue compromises your mechanics, ensuring you train for power rather than endurance.
Form Cues
- Keep the bar close to your shins and thighs throughout the pull
- Explode your hips and knees into full extension simultaneously
- Shrug your shoulders aggressively at the top of the pull
- Drive your elbows high and fast to catch the bar
- Stomp your feet into a stable landing position
- Don't pull with your arms before your hips have fully extended
- Don't let the bar swing away from your body in an arc
- Don't catch the bar with your elbows pointing down
- Don't round your lower back during the setup or first pull
- Don't jump your feet out excessively wide (starfishing)
Common Mistakes
- Bending the arms too early (reverse curling)
- Failing to reach full hip extension
- Landing with feet too wide
- Letting the bar loop away from the body
- Catching with low elbows
Muscles Worked
The Power Clean is a comprehensive full-body exercise that primarily drives power through the glutes, hamstrings, and spinal erectors via explosive hip extension. The quadriceps initiate the lift from the floor, while the trapezius and upper back muscles are crucial for the aggressive second pull and stabilizing the catch in the front rack position.
Primary
Secondary
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