Power Cleans

Exercise Tips

  • Do not lock your knees at any point
  • Do not arch your back at any point
  • Wear a weight belt to help your back
  • This exercise is very advanced, so perform it with a spotter or the supervision of a trainer

Power Cleans

This exercise targets your quadriceps and provides a moderate to high cardio benefit. It also works your hamstrings, biceps and back.

Muscle Group

Quadriceps, Hamstrings, Biceps, Back

Frequency

1 Day a Week to
3 Days a Week

Equipment

Barbell

Cardiovascular Benefit

Moderate to High

Muscle Group: Quadriceps, Hamstrings, Biceps, Back

Equipment: Barbell

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate to High

Exercise Category: Legs


Starting Position: Place a barbell on the floor and stand behind it, your toes under the bar. Your feet should be slightly wider than shoulder width apart.

  1. 1 Squat down so your thighs are parallel to the ground, grabbing the barbell with an overhand grip, hands slightly wider than shoulder width apart.
  2. 2 Stand up, pulling the weight up in one motion so your arms are hanging down in front of you, the barbell in front of your thighs.
  3. 3 Flip your arms over, bending your elbows and catching the weight with your chest. As you do this, lunge backwards about two feet with one foot. Bend your front knee, making sure it does not go past your toes.
  4. 4 Return to step 2, then back to step 1.
  5. 5Repeat this exercise until you have completed all repetitions for the set.

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