Power Clean
Use a barbell to pull explosively. Pull explosively and catch. Targets lats and upper back (plus arms); lets you use heavier loads. Builds explosive full-body power and coordination.
Basic Info
- Primary Muscle Group
- Back
- Detailed Muscles
- Lats / Trapezius / Rhomboids / Biceps
- Equipment
- Barbell
- Also Known As
- クリーン
How to Perform
- Start with a gradual warm-up.
- Set pace and intensity based on your goal.
- Finish with a short cool-down.
Form Tips
- Do not hold your breath
- Avoid starting too hard
Pro Tips
- Focus on pulling with your back rather than your arms.
- If momentum increases, reduce load one step.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
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