KIV

Exercise library · Full Body

Power Clean

Power Clean
Equipment
Barbell
Level
Intermediate
Type
Compound
Main
Hamstrings

How to do it

  1. Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.
  2. Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended.
  3. Place the bar about 1 inch in front of your shins and over the balls of your feet.
  4. Your back should be flat or slightly arched, your chest held up and out and your shoulder blades should be retracted.
  5. Keep your head in a neutral position (in line with vertebral column and not tilted or rotated) with your eyes focused straight ahead. Inhale during this phase.
  6. Lift the bar from the floor by forcefully extending the hips and the knees as you exhale. Tip: The upper torso should maintain the same angle. Do not bend at the waist yet and do not let the hips rise before the shoulders (this would have the effect of pushing the glutes in the air and stretching the hamstrings.
  7. Keep elbows fully extended with the head in a neutral position and the shoulders over the bar.
  8. As the bar raises keep it as close to the shins as possible.
  9. As the bar passes the knees, thrust your hips forward and slightly bend the knees to avoid locking them. Tip: At this point your thighs should be against the bar.
  10. Keep the back flat or slightly arched, elbows fully extended and your head neutral. Tip: You will hold your breath until the next phase.
  11. Inhale and then forcefully and quickly extend your hips and knees and stand on your toes.
  12. Keep the bar as close to your body as possible. Tip: Your back should be flat with the elbows pointed out to the sides and your head in a neutral position. Also, keep your shoulders over the bar and arms straight as long as possible.
  13. When your lower body joints are fully extended, shrug the shoulders upward rapidly without letting the elbows flex yet. Exhale during this portion of the movement.
  14. As the shoulders reach their highest elevation flex your elbows to begin pulling your body under the bar.
  15. Continue to pull the a

Muscles worked

Main: Hamstrings
Also works: Calves, Forearms, Glutes, Lower back, Upper back, Quads, Shoulders, Traps, Triceps