How to Do Barbell Power Clean

Barbell Power Clean is a full body exercise using barbell, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Full body

Equipment

Barbell

Difficulty

Advanced

01 / Move with control

How to perform

How to do Barbell Power Clean

  1. 01Stand with feet hip-width apart and grip the barbell just outside your knees with a flat back.
  2. 02Pull the bar off the floor by extending the hips and knees while keeping the bar close to your shins.
  3. 03Accelerate the bar upward as it passes the mid-thigh by explosively extending the ankles, knees, and hips.
  4. 04Shrug your shoulders and pull your body under the bar, catching it on the front deltoids in a partial squat position.
  5. 05Stand fully upright with elbows high before safely returning the bar to the floor.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Power Clean

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.
  • Core Stabilises the spine and transfers force.
  • Quads Extends the knee, driving squats, lunges and jumps.
  • Front delts Raises the arm forward and overhead.
  • Biceps Bends the elbow and curls weight toward the shoulder.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the bar crashes onto your collarbone, focus on rotating your elbows forward faster to create a shelf with your front deltoids.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Power Clean questions

What muscles does Barbell Power Clean work?

Barbell Power Clean is catalogued as a full body exercise in A90 Training Club, with the full body as its primary muscle group.

How do you do Barbell Power Clean correctly?

Stand with feet hip-width apart and grip the barbell just outside your knees with a flat back. Pull the bar off the floor by extending the hips and knees while keeping the bar close to your shins. Accelerate the bar upward as it passes the mid-thigh by explosively extending the ankles, knees, and hips. Shrug your shoulders and pull your body under the bar, catching it on the front deltoids in a partial squat position. Stand fully upright with elbows high before safely returning the bar to the floor.

What is the A90 coach tip for Barbell Power Clean?

If the bar crashes onto your collarbone, focus on rotating your elbows forward faster to create a shelf with your front deltoids.

Is Barbell Power Clean suitable for beginners?

Barbell Power Clean is rated advanced in the A90 Training Club catalogue.

What equipment do you need for Barbell Power Clean?

Barbell Power Clean uses barbell.

A90 Intelligence

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