VARIATIONS
Barbell Power Clean
Barbell moves from floor to front rack catch
This compound pull develops explosive hip extension and total-body power by moving a barbell from the floor to a front rack catch. It primarily targets the hamstrings and glutes while engaging the posterior chain and shoulders.
HOW TO DO IT
- Stand with feet hip-width apart and grip the bar just outside your legs.
- Keep your back flat and chest up as you lift the bar off the floor.
- Explosively extend your hips and knees to drive the bar upward.
- Shrug your shoulders and pull your elbows high to accelerate the bar.
- Drop under the bar and catch it on your front shoulders with elbows high.
- Stand up fully to complete the repetition.
COMMON MISTAKES
- Bouncing the bar off the thighs instead of brushing them.
- Catching the bar with elbows dropped below the bar path.
- Re-bending the knees too early during the second pull.
- Allowing the bar to swing away from the body.
TIPS
- Keep the bar close to your shins throughout the first pull.
- Drive through the mid-foot to generate maximum vertical force.
- Think of pulling the bar up, not jumping yourself down.
- Receive the bar with rigid wrists and high elbows.
SAFETY
- Maintain a neutral spine to prevent lower back injury during the pull.
- Ensure adequate wrist mobility to avoid strain when catching the bar.
DETAILS
- Muscles
- Full BodyHamstringsGlutes
- Equipment
- Barbell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Power clean
- Load position
- Front rack
- Arms
- Both
- Legs
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
- Stance
- Shoulder-width
- Tempo and range
- Explosive
SIMILAR EXERCISES
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