Power clean

Muscle group

Buttocks

Equipment

Barbell

Primary muscles

Glutes, Quadriceps, Upper back

Secondary muscles

Calves, Hamstrings, Lower back

1. Stand with feet hip-width apart and grip the bar outside your knees with a flat back, then pull the bar smoothly from the floor to your knees.
2. As the bar clears your knees, explosively extend your hips, knees, and ankles while shrugging your shoulders to drive the bar upward.
3. Quickly pull yourself under the bar and rotate your elbows forward to catch it on your shoulders in a partial squat.
4. Stand up completely to a full upright position with the bar secured, then return it to the floor with control.