How to Power Clean
Mastering the power clean will build strength, speed, and precision like few other lifts. This guide breaks down clean form, fixes common mistakes, and shows you how to improve over time — whether you’re chasing PRs or just want to lift like an athlete.
Want to lift heavier, smarter? Use our One Rep Max Calculator to find your perfect load.
- Build explosive strength that carries over to sports and lifting
- Improve speed, timing, and full-body coordination.
- Develop powerful traps, glutes, hamstrings, and a strong back.
The power clean is a full-body Olympic lift that trains speed, strength, and precision. It’s a favorite of athletes because it teaches explosive power — lifting a barbell from the floor to the shoulders in one smooth, aggressive movement.
How to Power Clean with Proper Form
- Set Your Stance: Feet hip-width apart, bar over midfoot.
- Grip the Bar: Hands just outside your knees, hook grip optional.
- Set Your Back: Chest up, shoulders over the bar, tight lats.
- First Pull: Push through the legs, lift the bar just past the knees.
- Second Pull (Explosive Phase): Extend hips and knees powerfully. Shrug hard and rise onto your toes.
- Catch: Quickly drop under the bar into a quarter squat. Elbows high, bar rests on the front rack.
- Stand Tall: Drive through heels to full standing position.
| Phase | Key Action | Coaching Cue |
|---|---|---|
| Setup | Feet hip-width, back tight | “Chest up, bar over midfoot” |
| First Pull | Push through the floor | “Leg press the floor away” |
| Second Pull | Explosive hips & shrug | “Jump and shrug” |
| Catch | Drop and rack the bar | “Elbows fast under” |
| Stand | Drive up to standing | “Stand tall, reset” |
Common Power Clean Mistakes
Pulling with your arms too early
Not finishing the hip extension (no “pop”)
Catching the bar with elbows down
Jumping forward or losing balance
Using too much weight before mastering technique
What Muscles Does the Power Clean Work?
- Glutes
- Hamstrings
- Quads
- Traps
- Lats
- Core
- Calves (triple extension power)
The Power Clean is one of the most complete movements for developing explosive total-body strength.
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How to Progress Your Power Clean
Focus on technique first — reps of 3–5 are ideal.
Add small weight increases as speed and form improve.
Practice with hang cleans or clean pulls to drill positions.
Test your estimated 1RM when ready — or use the One Rep Max Calculator after a solid heavy set of 3 or 5.
Beginner Power Clean Routine (2x per week)
3×5 Power Clean @ 60–70%
3×3 Hang Clean Pulls
3×10 Front-Rack Mobility Work
Focus on bar speed, not load.
The power clean rewards patience, precision, and practice. If you want to train like an athlete, move explosively, and build total-body strength, it’s one of the best lifts you can learn.
Use perfect form, stay consistent, and track your progress
Still have questions?
We’ve covered the most common ones below — and we’re adding more every month based on your feedback.
What is a good power clean for a beginner?
Beginners often start with 40–60% of their deadlift and progress weekly.
Should I power clean or deadlift?
Power cleans build speed and explosiveness; deadlifts build raw strength. Both have a place depending on your goals.
How often should I power clean?
1–3 times per week is typical, with focus on recovery and proper form.
Can I power clean with dumbbells?
You can simulate the movement, but barbells allow for better power transfer and technique development.
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