How to Power Clean
Master the power clean with proper Olympic lifting mechanics, focusing on the hook grip setup, smooth first pull, explosive triple extension, and a fast high-elbow catch.
This guide shows how to power clean in 30-45 minutes. Start with set the starting stance and hook grip; follow the safety notes and step checkpoints below.
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🧰 Required Tools & Equipment
- ✓ Olympic barbell (20kg or 15kg)
- ✓ Bumper plates
- ✓ Barbell collar clamps
- ✓ Flat-soled or Olympic weightlifting shoes
- ✓ Lifting platform or rubber gym mat
📦 Materials & Supplies
- ✓ Block or liquid chalk
- ✓ Athletic thumb tape
⚠️ Safety Checkpoints & Warnings
- • Maintain a rigid neutral spine throughout all pulling phases to protect the lumbar vertebrae.
- • Ensure a 360-degree clear landing area around the platform free of stray plates or collars.
- • Never attempt to curl the barbell into the rack position; always rotate the elbows rapidly underneath.
- • If the bar lands forward or out of balance, push the bar forward and step backward to dump it safely.
📋 Step-by-Step Guide (6 Steps)
Set the Starting Stance and Hook Grip
Position feet hip-width apart with the barbell cutting across your mid-foot. Hinge down and wrap your thumbs around the bar first, then wrap your index and middle fingers tightly over your thumbs in a hook grip. Drop your hips until your shoulders sit slightly ahead of the bar, pull your shoulder blades down, and puff your chest forward to create full body tension.
- • Barbell rests 1-2 inches from shins directly over the midfoot.
- • Shoulders visibly sit slightly in front of the barbell vertical line.
- • Back shows a continuous flat or slightly arched spine from neck to tailbone.
- • Setting feet too wide in a squat stance instead of a jumping stance.
- • Using a standard overhand grip instead of locking down a secure hook grip.
Execute the First Pull to the Knee
Push the floor away through your whole foot, keeping your back angle completely unchanged relative to the floor. As the barbell rises toward your kneecaps, sweep your knees slightly backward to create a clear vertical bar path. Keep your arms relaxed like ropes and the barbell brushing closely past your shins.
- • Barbell reaches kneecap height while torso maintains its original starting inclination angle.
- • Shins are nearly vertical as the bar crosses the patella.
- • Shooting the hips up early (stripper pull), leaving the torso horizontal.
- • Bending the elbows prematurely to drag the bar upward.
Sweep to Power Position and Drive Triple Extension
As the bar clears the knees, sweep it back into contact with the upper third of your thighs by engaging your lats. Vigorously drive your hips forward and up while violently extending your hips, knees, and ankles simultaneously. Shrug your shoulders vertically to the ears at the peak of the upward drive without pulling with the arms.
- • Torso fully vertical with hips open, knees locked out, and ankles plantarflexed (on balls of feet).
- • Barbell reaches chest height solely from hip momentum and shoulder shrug.
- • Banging the bar outward off the hips instead of brushing upward along the thighs.
- • Cutting hip extension short to dive under the bar too quickly.
Turnover and Pull Under the Bar
Immediately following maximum extension, actively pull your body downward under the barbell using your arms. Snap your elbows fast around and up under the descending bar, pointing them forward toward the wall ahead. Shift your feet outward 1-2 inches from your hip-width jumping stance into your shoulder-width receiving stance.
- • Elbows rotate fully around the bar and point parallel to the floor.
- • Feet land audibly and simultaneously in a slightly wider receiving stance.
- • Letting elbows point down or backward, causing wrist and forearm strain.
- • Spreading the feet excessively wide into a starfish landing.
Receive the Bar in the Power Catch Position
Meet the barbell securely across the front deltoids and clavicle while braking your descent in a quarter-to-half squat. Absorb the downward impact with tight core bracing, flexed quadriceps, and high chest position with hips strictly above parallel. Keep the elbows driving upward aggressively to maintain a stable front rack shelf.
- • Hips caught visibly above knee level (above parallel).
- • Triceps remain parallel to the floor with upper arm horizontal.
- • Chest is upright with no thoracic rounding.
- • Collapsing the chest forward upon receiving the barbell weight.
- • Dropping all the way into a full deep squat instead of catching in a power position.
Stand and Complete the Lift
Drive through the mid-foot to stand up fully from the quarter squat until hips and knees are locked out straight. Bring your feet back in from the receiving stance to hip-width alignment. Lower the barbell under control back to the hips and down to the floor, or drop it onto bumper pads from waist height with hands guiding the descent.
- • Lifter is fully erect with knees, hips, and shoulders aligned in one vertical plane.
- • Feet returned to parallel starting width before the barbell is released.
- • Dropping the bar carelessly from overhead or shoulder height without guiding it.
- • Stepping forward prematurely before reaching complete standing lockout.
Credit: inspired by an original tutorial by Squat University — watch the original on YouTube.
Don’t have everything?
- No Bumper plates? Standard iron plates rested on dense rubber drop pads
- No Athletic thumb tape? Flexible self-adhering cohesive bandage wrap