Power Clean
A barbell lift from the floor to a standing front-rack position.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Full body
- Modality
- Olympic weightlifting
- Difficulty
- Advanced
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Moderate
- Trains where
- Gym
- At home
- No
How to do it
Set up
- Stand over the barbell with a balanced grip and the bar close to your lower legs.
Do the rep
- Push through the floor and keep the bar close as it passes the knees.
- Extend the hips and legs, then move under the bar.
- Receive the bar on the front of the shoulders in a partial squat and stand.
What counts as a rep
A rep counts when the bar travels from the floor to a full stand in a stable front-rack position.
One rep starts with the bar on the floor and ends in a full stand with the bar controlled on the front shoulders.
Breathing
Breathe in and brace before the pull; exhale after securing the front rack.
Cues
- Keep the bar close
- Finish the leg drive
- Meet the bar in the rack
Common mistakes
Pulling the bar around the body
What you seeThe bar moves forward away from the torso.
FixKeep the bar path close and finish the upward leg drive.
A close bar path supports a balanced catch over the feet.
Unstable front rack
What you seeThe elbows drop or the feet keep moving after the catch.
FixUse less load and finish balanced with the bar on the shoulders.
A stable front rack completes the lift before the bar returns.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the bar moves away from you or the front-rack catch is unstable.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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