The Power Clean is a dynamic exercise that involves lifting a barbell from the floor to shoulder height in one explosive motion. It primarily targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves, as well as the muscles of the upper body, including the shoulders, traps, and forearms.
How to perform
Here are step-by-step instructions for performing the Power Clean:1. Start by standing with your feet hip-width apart and a barbell on the floor in front of you. Your toes should be pointing slightly outwards.
2. Squat down and grab the barbell with an overhand grip, keeping your hands shoulder-width apart. Your back should be straight and your chest up.
3. Engage your core and lift the barbell off the floor by driving through your heels and extending your hips and knees explosively. Keep the barbell close to your body as you lift it.
4. As the barbell reaches your mid-thigh, pull yourself under the bar by bending your arms and explosively pulling your body underneath it.
5. Catch the barbell on your shoulders with your elbows pointing forward and your chest up. Your feet should be shoulder-width apart and your knees slightly bent.
6. Stand up straight and fully extend your hips, bringing the barbell to your shoulders in one smooth motion.
7. Lower the barbell back down to the floor by bending your hips and knees and keeping your back straight. Repeat for the desired number of repetitions.
It is important to practice proper form and technique when performing the Power Clean to prevent injury and maximize the effectiveness of the exercise. Start with a lighter weight and gradually increase as you become more comfortable with the movement. If you are new to the exercise, consider seeking guidance from a certified fitness professional.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.