• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
Exercise Guides Hamstrings

Power Clean – Exercise Guide

by Vidur Saini Updated by GI Team on Apr 22, 2019

Power Clean Generation Iron Exercise Guide
This post may contain affiliate links (disclosure policy).

Power Clean (Hamstrings) – Exercise Guide

Muscles worked: Hamstrings

Equipment needed: Barbell


Instructions

Tip: The Power Clean is an advanced exercise and requires the execution of many phases.

Phase 1: Starting Position

1. Stand with a shoulder-wide stance with the barbell 1-2 inches away from your shins.

2. Squat down and grasp the barbell with a pronated (palms facing your shins) grip which is slightly wider than shoulder-wide.

3. Your arms should be outside the knees, and the elbows should be fully extended.

4. Your back should be flat or slightly arched, back retracted, chest held up and your head in a neutral position (facing forward). Breathe in during this phase.

Phase 2: First Pull Phase

1. Lift the bar off the floor by forcefully extending the hips and knees as you exhale.

2. Don’t bend at the waist or let the hips rise before the shoulders. The upper torso should remain at the same angle.

3. Keep the shoulders over the bar, elbows fully extended with your head in a neutral position.

4. As you lift the bar, keep it as close to the shins as possible.

Phase 3: Transition Phase

1. As the barbell passes the knees, thrust your hips forward and bend the knees so that they don’t lock.

2. While holding your breath, keep your back flat or slightly arched, elbows fully extended and your head in a neutral position.

Phase 4: Second Pull Phase

1. As you inhale, forcefully and quickly extend your hips and knees and stand on your toes.

2. While keeping the bar as close to your body as possible, make sure your back is flat, and the elbows are pointing out to the sides, and the head is in a neutral position.

3. Exhale and shrug the barbell upwards forcefully when your lower body joints are fully extended, without letting the elbows flex.

4. As the barbell reaches the highest elevation, flex at your elbows to bring your body under the bar.

5. Continue pulling the bar as high and as long as possible.

6. Due to the explosive nature of this phase, your torso will be straight or slightly arched, your head will be tilted back and your feet might lose contact with the floor.

Phase 5: Catch Phase

1. As the bar reaches near maximal height and after the lower body has fully extended, pull your body under the bar and rotate the arms around and under the barbell.

2. Simultaneously, flex the hips and knees into a quarter squat position.

3. Once the arms are under the bar, lift your elbows to position the upper arms parallel to the floor while inhaling.

4. Rack the bar across your front shoulders and the collar bones.

5. Catch the barbell with a tight and erect torso, a neutral head position and flat feet. Exhale during this movement.

6. Stand up by extending the hips and knees to a fully erect position.

Phase 6: Downward Movement Phase

1. While breathing in, lower the bar gradually with a controlled descend to the thighs.

2. Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs.

3. Squat down with the elbows fully extended until the barbell touches the floor.

4. Start over at Phase 1 and repeat for the recommended repetitions.


Alternate Exercises for Natural Glute Ham Raise

Clean and Press

About Vidur Saini

Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see.

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • The Ultimate Mike Mentzer Workout and Diet

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility