Clean (Power) | Gymacetamol

Muscles Worked

Primary

QuadricepsGlutes

Secondary

BackShouldersHamstrings

Quick Cues

1

Explosive pull from the floor

2

Catch above parallel

3

Elbows up fast

4

Stabilize the catch

Equipment Needed

Barbell

Stand with feet hip-width apart, shins close to the bar.
Grip the bar just outside your knees with a hook grip.
Set your back flat, chest up, and shoulders slightly in front of the bar.
Push the floor away with your legs, keeping the bar close to your body.
As the bar passes your knees, explosively extend your hips and shrug.
Pull yourself under the bar and catch it in a partial squat (above parallel) with the bar on your shoulders.
Stand up to complete the lift.
Lower the bar to the floor under control.
Repeat for the desired number of repetitions.

Common Mistakes

Not extending the hips fully

Catching the bar too high with stiff legs

Pulling with the arms too early

Pro Tips

Explode from the floor and catch the bar with soft knees in a quarter squat

Keep the bar close to your body throughout the pull

Focus on triple extension: ankles, knees, and hips

Your Progress

Variations

Hang Clean

Squat Clean

Muscle Clean