Power Clean
Power Clean is a intermediate compound movement that trains the Hamstrings along with calves and forearms. It requires barbell. There are 4 known variations and 8 peer exercises that target the same primary muscle.
- 4 equipment variations documented
- 1 of 9 exercises targeting the Hamstrings
- Level: intermediate
PlainExercise cross-links 4 variations and 8 peer exercises sharing the same primary muscle.
What the Power Clean Data Reveals
Power Clean is classified in the PlainExercise database as a intermediate-level compound movement with a pull force profile, primarily training the Hamstrings with secondary engagement of the calves, forearms, glutes. The canonical form requires barbell, and the movement falls within the strength category. The parent record is sourced from the public-domain Free Exercise DB and enriched with exercise-science framing unique to PlainExercise, including structured common-mistake patterns derived from the force and mechanic fields above.
Within the same primary-muscle cohort, the Hamstrings is trained by 9 catalogued movements in total — meaning any practitioner planning a session has at least 8 alternatives that load the same tissue through different joint angles or equipment profiles. PlainExercise has also mapped 4 equipment variations of Power Clean itself, allowing substitution when the canonical setup is unavailable. The documented execution runs 24 discrete steps, each one derived directly from the upstream record and reproduced verbatim rather than paraphrased.
Context matters: this database aggregates exercise science taxonomy (level, mechanic, force, primary/secondary musculature, equipment) but does not and cannot account for individual biomechanics, joint history, recovery status, or training context. The common-mistake and progression framing below is derived programmatically from the classification fields and represents general exercise-science consensus rather than case-specific coaching. This is not medical or personal-training advice. Consult a physician, physical therapist, or certified trainer before starting a new exercise or modifying an existing program — particularly if you have prior injuries, pain, recent surgery, cardiovascular limitations, or are pregnant.
Muscles worked
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | intermediate |
| Mechanic | compound |
| Force | pull |
| Equipment | barbell |
| Category | strength |
| Primary muscle | Hamstrings |
| Secondary muscles | 9 |
| Variations available | 4 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
Force Type
Pull
compound
Difficulty
Intermediate
compound
Variations
4
equipment swaps
Muscles
10
primary + secondary
Muscle recruitment breakdown
Hamstrings is the prime mover at roughly 70% of total recruitment
9 secondary muscles share the remaining load
Classified as intermediate difficulty
Muscle activation profile
Relative recruitment between the primary mover and secondary stabilizers.
Method: muscle counts from Free Exercise DB; relative-share normalization. Not EMG-derived — actual activation varies by load and form.
Exercise intensity context
Where Power Clean falls relative to other common exercises on the MET intensity scale.
MET estimate based on exercise level classification. Actual MET varies by intensity and individual.
How to do it
- Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.
- Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended.
- Place the bar about 1 inch in front of your shins and over the balls of your feet.
- Your back should be flat or slightly arched, your chest held up and out and your shoulder blades should be retracted.
- Keep your head in a neutral position (in line with vertebral column and not tilted or rotated) with your eyes focused straight ahead. Inhale during this phase.
- Lift the bar from the floor by forcefully extending the hips and the knees as you exhale. Tip: The upper torso should maintain the same angle. Do not bend at the waist yet and do not let the hips rise before the shoulders (this would have the effect of pushing the glutes in the air and stretching the hamstrings.
- Keep elbows fully extended with the head in a neutral position and the shoulders over the bar.
- As the bar raises keep it as close to the shins as possible.
- As the bar passes the knees, thrust your hips forward and slightly bend the knees to avoid locking them. Tip: At this point your thighs should be against the bar.
- Keep the back flat or slightly arched, elbows fully extended and your head neutral. Tip: You will hold your breath until the next phase.
- Inhale and then forcefully and quickly extend your hips and knees and stand on your toes.
- Keep the bar as close to your body as possible. Tip: Your back should be flat with the elbows pointed out to the sides and your head in a neutral position. Also, keep your shoulders over the bar and arms straight as long as possible.
- When your lower body joints are fully extended, shrug the shoulders upward rapidly without letting the elbows flex yet. Exhale during this portion of the movement.
- As the shoulders reach their highest elevation flex your elbows to begin pulling your body under the bar.
- Continue to pull the arms as high and as long as possible. Tip: Due to the explosive nature of this phase, your torso will be erect or with an arched back, your head will be tilted back slightly and your feet may lose contact with the floor.
- After the lower body has fully extended and the bar reaches near maximal height, pull your body under the bar and rotate the arms around and under the bar.
- Simultaneously, flex the hips and knees into a quarter squat position.
- Once the arms are under the bar, inhale and then lift your elbows to position the upper arms parallel to the floor. Rack the bar across the front of your collar bones and front shoulder muscles.
- Catch the bar with an erect and tight torso, a neutral head position and flat feet. Exhale during this movement.
- Stand up by extending the hips and knees to a fully erect position.
- Lower the bar by gradually reducing the muscular tension of the arms to allow a controlled descent of the bar to the thighs. Inhale during this movement.
- Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs.
- Squat down with the elbows fully extended until the bar touches the floor.
- Start over at Phase 1 and repeat for the recommended amount of repetitions.
Common mistakes
- Rushing through reps — controlled tempo (2-3s down, 1-2s up) is what drives muscle tension, not raw speed.
- Partial range of motion — moving the joint through its full safe range is what most reliably separates effective from wasted reps.
- Treating a compound lift like an isolation movement — Power Clean recruits multiple joints; bracing the core and engaging stabilizers matters as much as the prime movers.
- Shrugging the shoulders up toward the ears on pull movements — keep shoulder blades down and back to load the correct muscles.
- Breathing out of sync with the lift — brace and inhale during the lowering phase, exhale on the exertion.
Who this is for
- People with 6+ months of consistent training who can perform basic compound lifts with good form
- People who want to train the Hamstrings and secondarily calves, forearms
- People who have access to barbell
Who this is NOT for
- Anyone with acute pain in the joints or muscles involved — pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints — seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once Power Clean feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to expert-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Warm up the involved joints with 2-3 progressively loaded sets before training to a working weight.
- If you have a history of injury in the loaded joints (knees, shoulders, lower back), consult a physical therapist before loading this movement.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Variations
Alternate versions of this movement with different equipment.
Related exercises
Other exercises that target the Hamstrings.
See all Hamstrings exercises.