Exercise guide
Power Clean
The Power Clean moves a barbell from the floor to the shoulders in one explosive lift. The legs and hips accelerate the bar, while the upper back, shoulders, arms, and trunk guide it into the front-rack position.
Training context
Setup Cues for the Power Clean
Begin with the bar close to the shins, the feet balanced, and the shoulders slightly in front of the bar. The back angle should remain controlled as the bar leaves the floor.
The clean is not an arm curl. Keep the arms long during the pull, finish extending through the hips and legs, then move beneath the bar and rotate the elbows forward.
Technique overview
Keep the bar close through every phase
Push through the floor and guide the bar past the knees without letting the hips shoot upward. Extend the hips, knees, and ankles forcefully, then pull beneath the rising bar. Receive it on the shoulders with the elbows forward and feet flat, stand fully, and reset before the next repetition.
Treat this as an overview and use a range, pace, and setup you can control.