Power Clean
10 reps
Rip the bar off the floor and explode it up to a front-rack catch.
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HAMSTRINGS
Power Clean
An explosive compound lift that brings a loaded barbell from the ground to your shoulders in one fast motion. Because speed is central to it, the power clean is a favorite for building strength and power that carries over to sport and dynamic movement.
How to do it
- 1
Set your feet shoulder-width, toes slightly out, with the bar over your shins.
- 2
Hinge at the hips and bend the knees to grip the bar overhand, hands just outside your legs.
- 3
Keep a neutral spine and press through your heels to pull the bar up your body.
- 4
Once it clears mid-thigh, snap your hips, knees, and ankles open to launch the bar to chest height.
- 5
Rotate your elbows under to catch it on your shoulders while sinking into a quarter squat.
- 6
Stand tall, then lower the bar back to the start.