Barbell Power Clean
Gym Exercise Card
Equipment
The barbell power clean is a full-body exercise that improves power, strength, and coordination. It involves lifting the barbell from the floor to the shoulders in one explosive movement, engaging multiple muscle groups for enhanced athletic performance.
How to do it
- Stand with feet shoulder-width apart, barbell over mid-foot.
- Bend hips and knees to grip the bar, keeping back straight.
- Drive through heels, extending hips and knees explosively.
- Pull the barbell up, shrugging shoulders at peak extension.
- Catch the barbell at shoulder height, with elbows pointing forward.
Muscles worked
Primary Gluteus Maximus Hamstrings Quadriceps
Secondary Biceps Brachii Deltoid Anterior Erector Spinae Trapezius Upper Fibers
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