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barbell hinge Activity intensity • High
Barbell Power Clean
Primary Muscles: glutes, hamstrings, quadriceps, traps
Secondary Stabilisers: calves, upper back, core, anterior deltoid, forearms
DEFAULT REP RANGE
3-5 reps
INTERVAL REST TARGET
150s
DIFFICULTY
advanced
Biomechanical Coaching Cues
- Push the floor away smoothly until the bar passes your knees while maintaining a fixed back angle.
- Violently extend hips, knees, and ankles (triple extension) as the bar brushes the upper thighs.
- Pull yourself rapidly under the bar and catch it on your front deltoids in a solid quarter-squat with high elbows.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Joint-friendly option
Above-Knee Barbell Hang Power Clean
barbell • advanced • Rest 150s
Same movement pattern Easier setup
Single-Arm Alternating Dumbbell Power Snatch
dumbbell • intermediate • Rest 90s
Same movement pattern Easier setup
Two-Hand Russian Kettlebell Swing
kettlebell • intermediate • Rest 75s