Power Clean

What it is

This explosive, compound lift involves moving a barbell from the floor to your shoulders in a single, dynamic motion. It powerfully develops your hamstrings, glutes, and quadriceps, enhancing overall athletic power. You also build strength and endurance in your back, shoulders, and core musculature. This movement is a challenging, full-body exercise.

Technique tips

• Set up with a flat back and the bar positioned over your midfoot.
• Initiate the lift by powerfully extending your hips and knees.
• Keep the barbell as close to your body as possible during the pull.
• As the bar passes your knees, explosively extend your hips and shrug forcefully.
• Pull your body under the bar quickly, catching it in a quarter squat.
• Ensure your elbows are high and forward to create a stable rack position.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.