Power clean

How to do it

1. 1Start with the bar on the floor in front of you, feet shoulder‑width apart.
2. 2Squat down and grab the bar with an overhand grip slightly wider than shoulder width.
3. 3Keep your back flat and chest up as you lift the bar, extending hips and knees.
4. 4When the bar reaches mid‑thigh, explode upward, shrugging your shoulders and driving your elbows up and out.
5. 5At the peak, drop quickly underneath, rotating your elbows and catching the bar on your shoulders in a front‑squat position.
6. 6Stand up tall, fully extending hips and knees.
7. 7Lower the bar back to the floor with control.
8. 8Repeat for the desired number of reps.

More hamstrings exercises

• Dumbbell lying femoralDumbbells
• Hamstring stretchBodyweight
• Reclining big toe pose with ropeRope
• World greatest stretchBodyweight
• Self assisted inverse leg curl (on floor)Bodyweight
• Standing single leg curlBodyweight
• Kettlebell hang cleanKettlebell
• Inverse leg curl (bench support)Bodyweight

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.