What is the difference between a power clean and a full clean?

A power clean involves catching the bar in a partial squat with hips above parallel, while a full clean requires catching in a deep squat below parallel. The power clean allows you to handle slightly less weight but emphasizes explosive power and is easier to learn.

Should I use a hook grip for power cleans?

A hook grip provides a more secure hold on the bar during the explosive pull and is preferred by most Olympic lifters. However, it can be uncomfortable at first, so you may start with a standard overhand grip and transition to hook grip as you become more experienced.

How do I know if I am using the right weight for power cleans?

You should be able to complete each rep with explosive speed and proper form, catching the bar smoothly without crashing it onto your shoulders. If you cannot generate enough speed to pull yourself under the bar or your form breaks down, reduce the weight.

Power Clean (Barbell)

The power clean is an explosive full-body movement that involves pulling a barbell from the floor to the front rack position at your shoulders in one continuous motion. It suits intermediate to advanced lifters looking to develop power, speed, and coordination while building strength in the legs, hips, and upper back.

Muscle group: Legs
Primary muscles: quadriceps, hamstrings
Equipment: Barbell

How to do the Power Clean (Barbell)

Set up with feet hip-width apart, barbell over midfoot, and grip the bar just outside your knees with a hook grip or overhand grip.
Start the pull by driving through your legs to lift the bar off the floor, keeping your back flat and shoulders over the bar.
As the bar passes your knees, explosively extend your hips and knees while shrugging your shoulders upward.
Pull yourself under the bar by rotating your elbows forward and catch the bar on your front shoulders in a partial squat position.
Stand up fully to complete the rep, then lower the bar back to the floor with control.

Form tips

Keep the bar close to your body throughout the entire pull to maintain an efficient bar path and maximize power transfer.
Focus on explosive hip extension rather than pulling with your arms, which should only guide the bar after the hips drive it upward.
Catch the bar with your elbows high and pointing forward to create a stable shelf on your shoulders and prevent the bar from rolling forward.

Common mistakes

Pulling with the arms too early: this wastes energy and reduces the power generated from the hips and legs.
Letting the bar drift away from the body: this creates a longer, less efficient bar path and makes the catch position unstable.
Catching with elbows down or back: this fails to create a proper front rack position and can cause the bar to roll off your shoulders.

Sets and reps

For power development, perform 3 to 5 sets of 1 to 3 reps with heavier weight, while strength-focused training typically uses 3 to 5 sets of 3 to 5 reps at moderate weight.

Track the Power Clean (Barbell) in Gym Track

Log every set in seconds, see your last session's weight and reps as you train, and get a new PR flagged automatically. Free on iPhone and Android.

Get the app

Frequently asked questions

What is the difference between a power clean and a full clean?: A power clean involves catching the bar in a partial squat with hips above parallel, while a full clean requires catching in a deep squat below parallel. The power clean allows you to handle slightly less weight but emphasizes explosive power and is easier to learn.
Should I use a hook grip for power cleans?: A hook grip provides a more secure hold on the bar during the explosive pull and is preferred by most Olympic lifters. However, it can be uncomfortable at first, so you may start with a standard overhand grip and transition to hook grip as you become more experienced.
How do I know if I am using the right weight for power cleans?: You should be able to complete each rep with explosive speed and proper form, catching the bar smoothly without crashing it onto your shoulders. If you cannot generate enough speed to pull yourself under the bar or your form breaks down, reduce the weight.

More leg exercises

All leg exercises →