Setup and loading
Overhand grip slightly wider than shoulders.
How to do the power clean step by step
- Feet hip-width apart, bar over mid-foot.
- Break the bar off the floor with a straight back.
- Once it passes your knees, explosively extend your hips, knees, and ankles.
- Catch the bar on your shoulders in a quarter squat.
Form cues
- Keep the bar close as it rises
- Fast elbows
Common mistakes
- Pulling with your arms
- Letting the bar drift away from your body
Sets and reps for your goal
Power
4-6 x 2-5 · full rest3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
Max Strength
4-5 x 3-6 · rest 2-3 min3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Olympic barbell and platesTo keep progressing on the big lifts with heavy loads.
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