What equipment do you need for the power clean?

You need barbell to do the power clean.

What is a good power clean?

For men, a good power clean is about a 217.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 112.5 lb and elite lifters pass 335 lb. For women, the standards run from about 65 lb to 197.5 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Barbell

Power Clean

How to do the power clean, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Barbell
Difficulty: Intermediate
Logged as: Weighted reps
Movement: Hinge
Mechanic: Plyometric

Find more:Glutes exercises Barbell exercises

How to do it

Stand with your feet hip-width apart and grip the barbell just outside your legs. Pull the bar from the ground by extending your hips and knees explosively, keeping the bar close to your body. Shrug your shoulders and pull yourself underneath the bar, catching it at shoulder height in a partial squat position. Stand up to finish the lift.

1Start with a flat back and drive through your legs to generate power, feeling your hips and glutes extending explosively
2Shrug and pull yourself under the bar, catching it on your shoulders with elbows high
3You should feel the movement chain from your legs to your upper back, not just your arms

Common mistakes

Don't pull with your arms too soon or round your back off the floor
Avoid catching the bar with your elbows down or wrists bent back, hit a solid front rack
Don't allow your knees to collapse inward or your heels to lift during the pull

Muscles worked

The power clean mainly works the glutes, lower back, and hamstrings, with the forearms, upper traps, quads, front delts, upper abs, calves, and side delts assisting.