How to do the power clean

Step by step

1. Stand in front of a loaded barbell with your feet underneath it and shins a couple of inches away.
2. Bend down and grab the barbell with an even, overhand grip.
3. Bring your chest out as much as possible. Your hips should be slightly higher than your knees in this position.
4. Initiate the first pull by deadlifting the barbell off the floor as you press your heels into the ground. Make the initial pull powerful.
5. Once the barbell travels above your knees, keep driving your hips forward as you begin pulling the weight in a straight vertical line. The sequence should happen in one smooth motion.
6. As the barbell travels up, squat, catch it, and have it land over your shoulders and upper chest.
7. As the barbell lands in a front rack position, squat up to the top, straightening your knees fully. Breathe out at the top.
8. Lower the barbell to the floor while keeping your back neutral.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the power clean

• Athletic Performance4 × 5

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.