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Exercise Library / Power Clean

Power Clean

The power clean lifts a weight from the floor to your shoulders in one fast pull.

Full Body / Functional

What this exercise does

The power clean lifts a weight from the floor to your shoulders in one fast pull. It builds power, the ability to move quickly, which fades with age faster than plain strength. It is also a technical lift that needs coaching.

At a glance

Muscles worked
Full Body (posterior chain + shoulders)
Experience
Advanced
Equipment
Barbell, Dumbbells

How to do it

  1. Stand with your feet hip-width apart and a barbell or two dumbbells at your feet. Bend your hips and knees to grip the weight with a flat back.
  2. Stand up quickly, pushing through the floor so the weight rises past your knees.
  3. When it reaches your hips, shrug your shoulders and pull your elbows up high.
  4. Drop under it and catch it on your shoulders with your elbows forward.
  5. Stand tall, lower it back to the floor with control, and reset. Do 3 to 5 reps.

Common mistakes

  • Pulling with the arms too early.
  • Rounding the back at the start.
  • Catching the weight with stiff wrists.

Make it easier or harder

Make it easier

Start with the hang position, light dumbbells, or a high pull without the catch.

Make it harder

Add weight in small steps.

Keep it safe

This is a technical lift. Learn it from a qualified coach with light weights first, and use a surface where you can drop the weight safely.

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