Power Clean

Hamstrings

Power Clean

LevelIntermediate EquipmentBarbell MechanicCompound ForcePull

An explosive Olympic-style lift in which you pull a barbell from the floor to your shoulders in one motion using powerful hip extension.

Strength

Primary musclesHamstrings

Secondary musclesCalves Forearms Glutes Lower Back Middle Back Quadriceps Shoulders Traps Triceps

Energy burned

≈ 46 kcalFor 3 × 8–12, rest 90s · ≈ 7.9 kcal/min

Estimate range 34–57 kcal (±25 %)

Muscle mass worked39 %

Effort during a set14.4 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with feet hip width apart and the bar over your mid-foot.
2Hinge and grip the bar just outside your knees with an overhand grip.
3Set a flat back with your chest up and shoulders over the bar.

How to perform

1Push through the floor to lift the bar to your knees.
2Explosively extend your hips and shrug as the bar passes your thighs.
3Pull your elbows high and drop under the bar to catch it on your shoulders in a quarter squat.
4Stand fully up with the bar racked at your shoulders.
5Lower the bar to your thighs and then the floor under control.