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

In a Power Clean, you catch the bar in a partial squat with your thighs above parallel. In a standard Clean, you receive the bar in a full, deep front squat position.

How heavy should I start when learning this movement?

Begin with a PVC pipe or an empty barbell to master the technique and bar path. Only add weight once you can consistently catch the bar with high elbows and a flat back.

Can I perform Power Cleans with dumbbells?

Yes, although the mechanics differ slightly, you can perform a dumbbell power clean to build similar explosive power and unilateral stability.

Why do my wrists hurt during the catch?

Wrist pain often stems from poor shoulder mobility or slow elbow rotation. Ensure you are 'flicking' your elbows forward quickly to rest the bar on your deltoids rather than holding the weight in your hands.

Power Clean Guide: Master the Ultimate Explosive Exercise

Learn how to perform the Power Clean with proper form. Our guide covers step-by-step instructions, common mistakes, and tips for building total-body power.

How to Perform

Stand with your feet hip-width apart and the barbell over the mid-foot, gripping the bar just outside your shins with a double-overhand or hook grip.
Lower your hips with a flat back and chest up, ensuring your shoulders are slightly ahead of the bar to establish a strong starting position.
Initiate the first pull by driving through the floor with your legs, keeping the bar close to your shins while maintaining a constant back angle.
As the bar passes the knees, aggressively extend your hips, knees, and ankles in a vertical leap motion while shrugging your shoulders upward.
Pull your body under the bar by rotating your elbows forward quickly to catch the barbell across the front of your shoulders in a partial squat.
Stand up completely to a full upright position with your elbows pointing forward to complete the repetition.
Lower the bar to the ground in a controlled manner by reversing the movement or dropping it if using bumper plates and a platform.

Common Mistakes

Pulling with the arms too early instead of using hip drive
Allowing the bar to drift too far forward away from the body
Landing with feet too wide in a 'starfish' position
Rounding the lower back during the initial pull from the floor

Muscles Worked

Primary movers

Full Body

Stabilizers

Hamstrings
Glutes
Traps
Lower Back

Related Guides

Dumbbell Snatch — Full Body
Hang Clean — Full Body
Man Maker — Full Body

Full Body · Full Body