Power Clean
The Power Clean primarily works the Gluteus Maximus, Posterior Deltoid, Trapezius (Middle), Trapezius (Upper), with secondary activation of the Biceps Brachii (Long Head), Erector Spinae, Rectus Femoris and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a barbell compound exercise at advanced difficulty.
Explosively pull a barbell from the ground and catch it at shoulder height.
| Equipment | Barbell |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Vertical Pull |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Posterior Deltoid, Trapezius (Middle), Trapezius (Upper) |
| Secondary | Biceps Brachii (Long Head), Erector Spinae, Rectus Femoris |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Posterior Deltoid (shoulders)
- Primary Muscle Trapezius (Middle) (back)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Rectus Femoris (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Grasp barbell with overhand grip, hands shoulder-width apart. Execution: Pull body or weight upward until upper arms are at sides. Lower under control to starting position. Repeat. Comments: This is an advanced exercise. Ensure proper form before adding load.
Alternative Exercises
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