Which muscles does the power clean work?

The power clean mainly works your full body. It also involves your quadriceps, traps and glutes.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the power clean in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Power Clean: how to do it and muscles worked

The power clean mainly works your full body, with help from your quadriceps, traps and glutes. You need a barbell.

Muscles worked

Main

Full body

Helping

How to do the power clean

1
Stand with feet hip-width apart, bar over mid-foot. Grip just outside your knees, chest up, back flat, shoulders over the bar.
2
Push through the floor to lift the bar past your knees, then explosively extend your hips and shrug. Pull your elbows high and catch the bar on your front shoulders in a quarter squat.
3
Stand fully, then lower the bar with control back to the floor. Breathe in before each pull and keep the bar close to your body.

Form tip: Let your legs do the work and keep your arms straight until the hips extend. Start with a light bar and learn the technique first.

Common questions

Which muscles does the power clean work?: The power clean mainly works your full body. It also involves your quadriceps, traps and glutes.
What equipment do I need for the power clean?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the power clean in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.