Mastering the Power Clean: A Full-Body Lift for Strength and Performance
The power clean is a full-body, explosive clean exercise that builds strength, speed, and coordination. Targeting the same deadlifts muscles worked, it also boosts fat-burning through e p o c. Common in powerlift and power clean crossfit programs, it develops clean power, enhances performance, and fits perfectly into high-intensity training. Whether you're power cleaning for sport or as part of a power cleanse, this movement is key to unlocking total-body potential.
The power clean is a high-impact movement that combines strength, speed, and precision into one powerful lift. It's not just for Olympic weightlifters—athletes, CrossFitters, and fitness enthusiasts worldwide use it to improve explosive force, build muscle, and burn fat.
Whether you're looking to improve your performance, sculpt your physique, or enhance athletic capability, the power clean workout is a game-changer.
What Is the Power Clean?
The power clean is a type of clean exercise where a barbell is lifted from the floor to the shoulders in one swift motion, ending in a partial squat. Unlike full cleans, the powerclean doesn’t require a deep catch position, making it more accessible while still demanding explosive movement.
This lift is commonly used in power clean crossfit, sports training, and high-performance programs thanks to its ability to train multiple systems at once.
Why You Should Be Power Cleaning
The power clean builds clean power, a combination of force and speed essential for athletes and serious lifters. It also engages nearly every major muscle group, similar to the deadlifts muscles worked, including:
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Hamstrings
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Glutes
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Quads
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Calves
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Core
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Upper back
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Shoulders
Beyond muscle development, the movement increases calorie burn and supports metabolic activity through e p o c—the body’s elevated oxygen use after intense exercise.
Benefits of the Power Clean Workout
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Builds full-body strength
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Enhances coordination and timing
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Increases vertical jump and athletic power
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Triggers e p o c for extended fat-burning
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Fits easily into powerlift or functional programs
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Strengthens movement patterns across all power lifts
How to Perform the Power Clean Correctly
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Start with your feet hip-width apart and the barbell over mid-foot
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Grip the bar just outside your knees
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Drive through your legs and pull the bar past your knees
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Explosively extend your hips and shrug as the bar rises
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Drop under the bar in a partial squat and catch it on your shoulders
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Stand tall to complete the rep
Perfecting your power cleaning form takes time, but the results are worth the effort. Focus on technique before increasing weight.
Programming the Power Clean into Your Training
Use the power clean as a primary lift or pair it with other power lifts for a full-body strength day. It works especially well in circuits, explosive days, or as part of a power cleanse—a focused training cycle designed to reset your system with high-effort movements.
Final Thoughts
The power clean is a proven lift that enhances strength, speed, and athleticism. It challenges your technique, tests your limits, and helps you build the type of full-body power that translates into real-world performance.
Whether you're just starting your journey or looking to sharpen your edge, incorporating the power clean workout into your routine is a smart and effective step toward your goals.
Yisgo is here to support your training with expert-backed insights and powerful movements like the power clean—because strong, functional fitness starts with purpose.
