If you're looking to take your fitness to the next level, the power clean is one of the most effective full-body movements you can perform. Used by athletes, weightlifters, and CrossFit enthusiasts, this dynamic lift builds strength, coordination, and raw explosive power.
Whether you’re an experienced lifter or just exploring Olympic-style movements, the power clean workout is a game-changer.
What Is the Power Clean?
The power clean is an Olympic lift that involves pulling a barbell from the ground to your shoulders in one powerful, fluid motion. Unlike traditional cleans, you don’t drop into a deep squat—making it faster and more accessible to a wider range of fitness levels.
This clean exercise builds strength, speed, and agility by engaging multiple major muscle groups at once.
Benefits of the Power Clean Workout
Including the power clean in your training program offers a wide range of benefits:
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Full-body power: Develops explosive force from head to toe.
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Improves athleticism: Boosts vertical jump, sprint speed, and coordination.
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High EPOC impact: The E P O C (Excess Post-exercise Oxygen Consumption) effect means you continue burning calories long after your workout ends.
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Functional strength: Great for sports and real-life movements.
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Versatile: Works well in strength routines, athletic programs, and power clean CrossFit workouts.
Muscles Worked During the Power Clean
Much like deadlifts, the power clean targets a variety of muscles. Here’s a breakdown of the deadlifts muscles worked that are also activated in a powerclean:
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Glutes
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Hamstrings
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Quads
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Calves
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Core
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Traps
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Shoulders
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Forearms
This is why the power clean is considered one of the most effective power lifts for overall development.
Step-by-Step: How to Perform a Clean Exercise
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Start Position: Feet shoulder-width apart, barbell over the middle of your feet, back flat, chest up.
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First Pull: Drive through your heels to lift the bar off the ground.
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Second Pull: When the bar passes your knees, explode upward by extending your hips and shrugging.
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Catch: Rotate your elbows quickly under the bar and catch it at your shoulders in a quarter squat.
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Stand Tall: Finish the lift by standing straight with the bar racked on your shoulders.
Proper power cleaning technique is key. Focus on form first before increasing weight.
Power Clean CrossFit and Conditioning
In power clean CrossFit workouts, this lift is often used in high-rep, timed sets to increase conditioning and strength. It’s an excellent movement to include in circuits with box jumps, burpees, or kettlebell swings for full-body metabolic training.
The fast-paced nature of CrossFit also boosts the E P O C effect, enhancing fat burn and muscle endurance.
The Concept of the Power Cleanse
In fitness, the term "power cleanse" refers not just to nutrition, but also to workouts that push your body into peak performance. The power clean fits perfectly in this approach—flushing out physical weaknesses and building clean power through technical, intense movement.
Why the Power Clean Beats Many Traditional Lifts
While power lifts like the squat and bench press are crucial for strength, the power clean adds speed, agility, and explosiveness to your routine. It mimics athletic movements like sprinting, jumping, and throwing—making it ideal for athletes across all sports.
It also builds many of the same muscles as deadlifts, but adds an explosive component that makes it unique.
Final Thoughts
The power clean is one of the most effective and rewarding lifts in all of strength and conditioning. It combines the power of Olympic lifting with the practicality of functional fitness, making it a must-have for athletes, lifters, and anyone looking to build strength and speed.
From burning fat through E P O C, to developing total-body coordination, the power clean workout delivers results. Whether you're hitting a power clean CrossFit session or working on your power lifts, this movement is key to unlocking your full potential.
At Yisgo, we’re passionate about smart, powerful training. Master the power clean, build explosive strength, and take your fitness to the next level.
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