Power Clean
A intermediate compound movement that trains the hamstrings with a barbell.
Force Type
Pull
compound
Difficulty
Intermediate
compound
Variations
4
equipment swaps
Muscles
10
primary + secondary
The verdict
Power Clean has 24-step instructions, among the most thoroughly documented of the 79 hamstrings exercises PlainExercise catalogues.
Ranked against the 79 hamstrings exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#1 of 868
24 numbered source steps; the longest instruction list ranks #1.
Instruction text
#1 of 868
A separate character-length placement prevents step count from standing in for explanatory detail.
Power Clean is a intermediate compound movement that trains the Hamstrings along with calves and forearms. It requires a 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 · DEEP · PULL/COMPOUND
Power Clean opens on instruction depth: 24 numbered steps (high third of 873 catalogued moves, tercile cut 4/5), step count is the binding differentiator before muscle mix.
Among 873 exercises, 24 steps sit in the upper third (≥ 5). Longer step lists usually mean finer setup cues, not a harder movement by themselves.
Power Clean is classified 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 a barbell in the strength category. Within the hamstrings cohort, 9 catalogued movements share the primary target; 4 equipment variations are mapped for Power Clean.
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
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.
Power Clean catalog footprint
Among 79 exercises whose primary muscle is hamstrings, Power Clean ranks #1 by catalogued variation count (4 listed heres). The upstream file attaches 2 images to this slug. See the step-count ranking for hamstrings for peer documentation depth.
Muscles worked
According to the Free Exercise DB classification, Power Clean trains the hamstrings as the prime mover, with 9 muscles assisting. The source classifies muscles as primary or secondary, it does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Involvement, not measured activation, actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Power Clean does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
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.
Power Clean Documentation Depth
Power Clean carries 24-step instructions (3,264 characters of Free Exercise DB text) - enough upstream detail to compare documentation depth inside the hamstrings cohort, not just the taxonomy badges above. Across 79 catalogued hamstrings movements, the average instruction record is 621 characters and 3.9 steps; 41 of those (51.9%) clear the same ≥500-character rich bar used here. This page ranks #1 of 79 by instruction-character length (5.26× the cohort average).
The assistant set lists 9 secondary muscles (calves, forearms, glutes, lower back, middle back, quadriceps, shoulders, traps, triceps). That multi-muscle footprint is part of why a long instruction record matters: sparse Free-Exercise-DB stubs often stop at a one-line cue and never name the assistants, so their pages stay short by construction.
Among the 170 exercises that also use a barbell, average instruction length is 896 characters; 0 of those peers are longer than this record. Equipment-matched peers are the honest comparison when you are choosing a substitute implement for the same pattern.
Other well-documented hamstrings movements (same ≥500-character bar):
- Clean (6 steps, 1,688 chars)
- Power Clean from Blocks (5 steps, 1,423 chars)
- Split Snatch (6 steps, 1,289 chars)
- Power Snatch (5 steps, 1,116 chars)
- Smith Machine Stiff-Legged Deadlift (5 steps, 1,100 chars)
Common mistakes
- Rushing through reps, controlled tempo (2-3s down, 1-2s up) is what drives muscle tension on Power Clean, not raw speed.
- Cutting the range of motion short - moving the hamstrings through its full safe range on Power Clean is what most reliably separates effective reps from wasted ones.
- 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 on Power Clean - brace and inhale during the lowering phase, exhale on the exertion, especially important with a barbell where control matters most.
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 a 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 · BARBELL · PULL/COMPOUND · MID
- Intermediate PULL/COMPOUND: warm up mobility matching hamstrings before Power Clean with a barbell.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Adjust sets, reps, and rest to recovery; 24 upstream steps are a template, not a prescription.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Variations
Alternate versions of this movement with different equipment.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for Power Clean, drawn across all muscles (not the hamstrings-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps (24 here).
Similar instruction text length
Nearest catalog records by upstream instruction characters (3,264 here).
Related exercises
Other exercises that target the Hamstrings.
See all Hamstrings exercises.
Using the power clean
A intermediate compound movement for the hamstrings - here's how to put it to work.
- Train the hamstrings 2–3 times a week with 48+ hours between hard sets; pair this with other hamstrings movements for balanced development. All hamstrings exercises
- No barbell? 4 documented variations swap the implement without changing the movement pattern. See variations
- As a compound lift, this trains several muscles at once, anchor your session around it before isolation work. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.