Power Clean

  1. Start with feet shoulder-width apart and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  2. Lower your hips and bend your knees, keeping your back straight and your chest up.
  3. Explosively extend your hips and knees, pulling the barbell up towards your shoulders.
  4. As the barbell reaches your chest, drop your elbows and rotate your wrists, catching the barbell on your shoulders in a front squat position.
  5. Stand up with the barbell, keeping your core tight and your chest up.
  6. Lower the barbell back down to the starting position, either by dropping it or by reversing the movement.
  7. Repeat.

Primary Muscles

  • Glute
  • Lower Back

Secondary Muscles

  • Forearm - Inner
  • Hamstring
  • Quad
  • Thigh - Inner
  • Trap

Results

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Date Reps Resis. RPE

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