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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

  • Builds strength and size in the full body / power 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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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