What is the difference between a Clean and a Power Clean?

The primary difference is the depth of the catch. In a Clean, you catch the bar in a full squat position, whereas in a Power Clean, you catch it with your knees only slightly bent.

Can I perform this exercise with dumbbells?

Yes, but the technique changes slightly to accommodate the different center of gravity. You will still focus on explosive hip extension to move the weights to the front rack position.

How often should I train the Clean?

Because it is a complex movement that taxes the central nervous system, training it 1-2 times per week is usually sufficient for most athletes to see progress without overreaching.

How to Perform the Barbell Clean: Form and Technique Guide

Master the barbell clean to build explosive glute power and full-body strength. Follow our expert guide for proper form and safety.

How to Perform

Stand with your feet hip-width apart and the barbell positioned over the midfoot.
Hinge at the hips and grip the bar just outside your knees with your back flat and chest up.
Drive through the floor to lift the bar, keeping it close to your shins and maintaining a constant back angle.
Once the bar reaches mid-thigh, explosively extend your hips, knees, and ankles while shrugging your shoulders.
Pull your body rapidly under the bar as it reaches peak height and catch it across the front of your shoulders.
Lower the bar to the ground in a controlled manner by unrolling it down your thighs to the starting position.

Common Mistakes

Pulling with the arms too early instead of using hip drive
Letting the bar drift away from the body during the ascent
Rounding the lower back during the initial pull from the floor
Failing to fully extend the hips before attempting the catch

Muscles Worked

Primary movers

Glutes

Stabilizers

Hamstrings
Quads
Upper Back
Shoulders

Related Guides

Glutes · Legs