# Power Clean

URL: https://heatsy.app/ex/power-clean

Also known as: Barbell Power Clean, BB Power Clean, Power Cleans, Power Clean from Floor

Body region: Legs, Glutes, Back

## Muscles

- Main: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Biceps Femoris, Semitendinosus, Semimembranosus
- Helps: Deltoid, Trapezius, Erector Spinae, Gastrocnemius, Soleus
- Holds: Latissimus Dorsi, Rhomboids, Rectus Abdominis, Transversus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Barbell
- Weight Plate

## Technique

1. Stand with the bar over mid-foot, feet hip-width apart, and grip just outside your knees with a flat back.
2. Lift the bar off the floor by pushing with the legs, keeping your back angle and the bar close.
3. When the bar passes mid-thigh, extend your hips, knees and ankles explosively and shrug.
4. Pull yourself under the bar and catch it on the front of your shoulders with elbows high, in a quarter squat.
5. Stand up, then lower the bar to the thighs and to the floor under control.

### Cues

- Bar stays close to the body all the way up.
- Arms stay long until the hips have fully extended.
- Learn it with an empty bar or with a coach before adding weight; use bumper plates on a platform.

### Common mistakes

- Pulling early with the arms.
- Swinging the bar away from the body.
- Catching with low elbows or a rounded back.

## Alternatives

- [Dumbbell Snatch](https://heatsy.app/ex/dumbbell-snatch)
- [Deadlift](https://heatsy.app/ex/deadlift)
- [Kettlebell Swing](https://heatsy.app/ex/kettlebell-swing)