Quick Answer
Power Clean is a intermediate strength exercise that targets your hamstrings, glutes, quadriceps and traps. It uses a barbell. Deadlift bar to mid-thigh (or start from floor).
Video Tutorial
How to Perform the Power Clean
- 1
Deadlift bar to mid-thigh (or start from floor).
- 2
Explosively extend hips/knees/ankles (jump).
- 3
Shrug shoulders, pull bar up.
- 4
Quickly drop under bar into partial squat.
- 5
Rotate elbows, catch bar in front rack.
- 6
Stand up.
- 7
Lower safely. Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Power Clean isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Power Clean work?
The Power Clean primarily works your hamstrings, glutes, quadriceps and traps. Secondary muscles include the calves, forearms, lower back, middle back, shoulders and core.
What equipment do I need for the Power Clean?
The Power Clean needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Power Clean suitable for beginners?
The Power Clean is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Power Clean should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Power Clean every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings, glutes, quadriceps and traps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.