Power Clean
Gym Exercise Card
Equipment
The power clean is a dynamic, full-body exercise that enhances strength, explosiveness, and coordination. It involves lifting a barbell from the floor to the shoulders in a fluid motion. This exercise primarily targets the lower and upper body while improving muscle coordination and balance.
How to do it
- Stand with feet shoulder-width apart and barbell over midfoot.
- Bend hips and knees, grasp barbell with an overhand grip.
- Lift barbell by extending hips and knees explosively.
- As bar reaches thighs, shrug shoulders and pull bar upwards.
- Catch bar in a squat position on shoulders, then stand up.
Muscles worked
Primary Gluteus Maximus Quadriceps
Secondary Deltoid Anterior Hamstrings Trapezius Upper Fibers
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