Muscles worked
hamstrings, glutes, quadriceps, calves
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power clean
- Body part
- upper legs
- Equipment
- barbell
- Target muscle
- hamstrings
- Muscle group
- glutes
Secondary muscles
How to perform it
- 1
Start with the barbell on the ground in front of you, with your feet shoulder-width apart.
- 2
Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
- 3
Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees.
- 4
As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.
- 5
As the barbell reaches its highest point, quickly drop underneath it, rotating your elbows around and catching the barbell on your shoulders in a front squat position.
- 6
Stand up with the barbell, fully extending your hips and knees.
- 7
Lower the barbell back down to the starting position, keeping control of the weight throughout the movement.
- 8
Repeat for the desired number of repetitions.
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