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Overview
Power cleans hit a wide range of muscle groups in a way that few other muscles groups can. Almost every major muscle group is involved in cleaning the bar up to your shoulders. This workout places the greatest stress on the back muscles including the traps and the lower back. Secondary stress is also placed on the legs, buttocks, biceps, and the forearms.
Setup
Load an Olympic bar with the proper amount of weight and set it down on the floor in front of you. Step up to the bar and take an overgrip with your hands about shoulder width apart. Make sure your feet are firmly planted and also about shoulder width apart. Your back should be angled at about half way between fully bent over and fully upright, and the knees should be bent. Begin this exercise with the arms fully extended.
Movement
Use a quick and explosive movement to straighten your knees and your upper body while bringing the weight upwards. Continue this momentum with your arms pulling upward until the weight comes up close to your shoulders. Then, with a quick motion, move your elbows below the barbell and arch your wrists back slightly so that you hold the weight firmly with your elbows pointing directly forward.
Reverse this movement to lower the weight back down and return to the starting position by placing the weight back on the floor.
Tips From the Trainer
Many weight lifters bend the knees to dip down several inches and move below the weight as the bar approaches the top of the movement. This movement may be necessary when lifting heavier weights because this dipping motion helps to reduce shock on the arms at the top of the movement.
As this is a high-intensity exercise that heavily works the lower back, you may find a weight lifting belt useful in preventing injury. While many people have different views about whether a weight lifting belt is necessary, consider using one based on your own personal preferences and physical needs.
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