When it comes to building raw strength, speed, and total-body coordination, few exercises are as effective as the power clean. This Olympic-inspired movement is a staple in athletic performance programs, weightlifting routines, and power clean CrossFit workouts—and for good reason. It develops explosive force while hitting multiple muscle groups in one efficient lift.
In this guide, you’ll learn how to master the power clean, its benefits, how it compares to other power lifts, and how it fits into your training routine.
What Is the Power Clean?
The power clean is a fast, explosive barbell movement where you lift the weight from the floor and catch it at shoulder level in one fluid motion. Unlike a full clean, this version catches the bar in a partial squat rather than going into a full front squat position.
It’s a highly athletic clean exercise that improves functional movement, enhances strength, and increases power output—ideal for athletes, lifters, and anyone wanting to train like one.
Top Benefits of the Power Clean Workout
Adding the power clean workout to your training routine offers several powerful benefits:
- Explosive strength: Develops rapid force generation through the hips, legs, and upper body.
- Functional performance: Improves coordination, balance, and agility.
- Metabolic burn: Triggers a strong E P O C (Excess Post-exercise Oxygen Consumption) effect, allowing your body to continue burning calories long after your workout.
- Sports transfer: Perfect for athletes who need speed, power, and control.
- Full-body efficiency: Activates major muscle groups in one lift.
Whether you're building strength, improving conditioning, or maximizing performance, power cleaning is a smart choice.
Muscles Worked in the Power Clean
The powerclean works many of the same muscles used in other compound lifts, especially deadlifts muscles worked, but with the added challenge of speed and timing. Major muscles activated include:
- Glutes
- Hamstrings
- Quads
- Calves
- Core
- Traps
- Lats
- Shoulders
- Forearms
This makes it a top-tier choice for developing clean power and dynamic strength.
How to Do the Power Clean: Step-by-Step
- Start: Stand with feet shoulder-width apart, barbell over your midfoot, and back flat.
- First Pull: Drive through your legs to lift the bar off the floor.
- Second Pull: Explode upward by extending your hips and shrugging your shoulders.
- Catch: Rotate your elbows under the bar and catch it at shoulder height in a quarter squat.
- Stand: Fully extend your hips and knees to complete the lift.
Mastering this clean exercise takes patience and practice, but it's well worth the effort.
Power Lift vs. Power Clean
The power clean differs from other power lifts like the squat, bench press, and deadlift. While powerlift movements focus on maximal strength through slower, heavier lifts, the power clean emphasizes speed-strength—exploding with power under moderate to heavy load.
Both styles are valuable, and combining them can lead to balanced strength and athletic development.
The Role of the Power Clean in CrossFit
In power clean CrossFit programs, the movement is often included in high-rep, high-intensity workouts. It challenges your cardiovascular system, builds strength, and improves endurance—all while testing technique and mental focus.
Because it engages the full body, it also helps maximize E P O C, making it a favorite for fat-burning, muscle-building sessions.
The Meaning Behind a Power Cleanse
While “power cleanse” may sound like a detox, in training it refers to a reset or refresh through intense movement—cleansing the body of sluggishness, weakness, or imbalance. The power clean fits this perfectly: it renews strength, restores energy, and builds the foundation for peak performance.
Final Thoughts
The power clean is more than just a lift—it's a tool for building explosive strength, full-body coordination, and next-level fitness. Whether you're chasing performance gains, fat loss through E P O C, or refining your technique, the power clean workout deserves a place in your training.
Train smart, lift strong, and let the power clean unlock your true potential.
At Yisgo, we believe real power starts with intelligent training. Start power cleaning with purpose—and watch your performance rise.