Barbell Power Clean

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.