Target Muscle

    Hamstrings

    Equipment

    Barbell

    Difficulty

    Advanced

    Category

    Strength

    LegsBarbell

    Power Clean

    The power clean is a compound Olympic weightlifting movement that involves lifting a barbell from the floor to the shoulders in one explosive motion. It targets the hamstrings, glutes, quadriceps, and calves, and requires significant strength, coordination, and technique.

    Also Works

    GlutesQuadricepsCalves

    How to Perform

    1. 1

      Start with the barbell on the ground in front of you, with your feet shoulder-width apart.

    2. 2

      Bend down and grip the barbell with an overhand grip, slightly wider than shoulder-width apart.

    3. 3

      Keep your back straight and chest up as you lift the barbell off the ground, extending your hips and knees.

    4. 4

      As the barbell reaches your mid-thigh, explosively pull it upwards, shrugging your shoulders and pulling your elbows high and to the sides.

    5. 5

      As the barbell reaches its highest point, quickly drop underneath it, rotating your elbows around and catching the barbell on your shoulders in a front squat position.

    6. 6

      Stand up with the barbell, fully extending your hips and knees.

    7. 7

      Lower the barbell back down to the starting position, keeping control of the weight throughout the movement.

    8. 8

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Hamstrings Exercises

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