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All full body & conditioning exercisesFull Body & Conditioning · Gym

Power Clean

Explosive triple extension. The premier power lift.

AdvancedBarbell5 × 3
Power Clean demonstration thumbnail — How to POWER CLEAN / Step-by-Step (2023)
Full body / powerBarbell

Power Clean

Demo · TOROKHTIY

Verified Power Clean demonstration by TOROKHTIY. Click to play.

How to do the Power Clean

  1. 1Bar path close to body
  2. 2Triple extension
  3. 3Fast elbows

Benefits of the Power Clean

  • Trains full body / power — sustained output, coordination and whole-body control explosively, training power as well as size
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services