Exercise Facts
| Movement Pattern | Hinge, Olympic Lift, Power, Pull |
|---|---|
| Muscle Group | Core, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps |
| Equipment | Barbell, Weight Plates |
| Environment | Gym |
| Skill Level | Advanced, Intermediate |
| Series | Barbell Power Series |
Overview
The Barbell Power Clean is a high-velocity Olympic lift that trains power, precision, and timing. Unlike the full clean, it’s caught in a higher position above parallel making it ideal for developing explosive hip extension without the need for deep squat mobility.
To perform, stand with the barbell over the mid-foot, feet hip-width apart, and grip the bar slightly wider than shoulder-width. Keep your back flat, chest up, and lats engaged. Drive through your legs and hips to lift the bar, then accelerate into a powerful triple extension extending your hips, knees, and ankles simultaneously. Shrug and pull yourself under the bar quickly, catching it in a quarter-squat position with elbows high. Stand tall to complete the lift.
The Power Clean targets the glutes, hamstrings, quads, traps, lats, shoulders, and core, building the kind of athletic power essential for sprinting, jumping, and HYROX-style performance. It bridges raw strength and speed, translating static force into dynamic output.
Common mistakes include pulling too early with the arms, catching too low, or failing to keep the bar close. Cue “be patient off the floor,” “drive hips,” and “fast elbows under.”
In Relentless Bravery Fitness, the Power Clean represents controlled aggression the perfect blend of strength and speed. It’s the lift that teaches how to move explosively while maintaining structure and intent.
Program 5×3 reps for power, 6×2 for speed, or use in complex pairings with front squats or push jerks for athletic development.
Setup (Steps)
Stand with feet hip-width apart; barbell over mid-foot; grip just outside shoulders; chest tall, lats engaged.
Execution (Steps)
Drive through heels and extend hips, knees, and ankles; shrug and pull under bar; catch at shoulders in quarter squat; stand tall.
Coaching Cues
“Be patient off the floor.” “Drive hips.” “Fast elbows under.”
Common Faults & Fixes
Early arm pull → focus on leg drive.
Bar too far from body → keep bar close and lats tight.
Catch too low → practice hang power cleans for timing.
Programming Ideas
5×3 for power, 6×2 for speed, or use in Clean + Front Squat + Jerk complexes.
Variations
Hang power clean, block power clean, dumbbell power clean.
Regressions
Clean pull, high pull, front rack catch drills.
Standards & Competition Notes
Barbell caught above parallel; elbows forward; bar travels in one continuous motion from floor to shoulders.
Safety Notes
Use bumper plates; maintain neutral spine; drop safely if rep fails.
