Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Barbell
Power Clean — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The power clean is a full Olympic weightlifting derivative in which the athlete pulls the barbell from the floor to the front rack in a single explosive movement, catching in a partial squat (hips above parallel). It is the primary measure of pulling power in CrossFit and one of the most transferable athletic movements that exists. Grace — 30 power cleans for time at 135/95 lb — is the most famous power clean benchmark in CrossFit. The power clean requires coordinated hip extension, aggressive barbell contact, a fast elbow turnover, and a stable front rack catch.
Quick answer
Power Clean is best used when the workout goal matches its main demand: barbell capacity, clean mechanics, and scalable intensity.
Muscles Worked
HamstringsGlutesTrapsDeltoidsCore
Equipment
BarbellWeight plates
Best For, Avoid If, and Scaling
| Best for | Barbell WODs, skill practice, and athletes who can keep power clean mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| Scaling | Reduce load, hang power clean, dumbbell power clean. |
How to Do the Power Clean
1
Set up from the floor: feet hip-width, bar over mid-foot, hips above knees, chest up, lats engaged.
2
First pull: push the floor away, keeping the bar close as it rises past the knees.
3
Second pull (power position): bar at hip crease, hips snap forward explosively.
4
Shrug and pull elbows high, allowing the bar to float upward.
5
Drop into a partial squat and rotate elbows forward to catch in the front rack.
6
Stand to full extension.
Common Mistakes
✕
Early arm bend (pulling with the arms before completing hip extension).
✕
Bar swinging away from the body during the first pull.
✕
Catching in a collapsed front rack — elbows must be high and bar resting on the shoulders.
Coaching Tips
✓
For Grace (30 reps for time), touch-and-go cycling with moderate load is faster than resetting each rep.
✓
The "hip pop" is the power source — arms are just hooks until after full hip extension.
Scaling Options
Easier / Beginner
Reduce load, hang power clean, dumbbell power clean.
Harder / Advanced
Full squat clean, heavier load, squat clean thruster.
Related WODs
Use Power Clean in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
What weight is the power clean in Grace?
135 lb (61 kg) for men, 95 lb (43 kg) for women. This is the RX standard. For intermediate athletes, 115/75 lb is a common scaling option that maintains the intended speed of the workout.
Build It Into a Workout
Generate a WOD with Power Clean
Use the generator to turn this movement into a full session based on your level, equipment, and training goal. This is the fastest way to move from movement knowledge to real training.
Next Training Tools
Hero WODs with Power Clean
Related Exercises
Ready to put the Power Clean to work?
Generate a WOD that includes this movement, calibrated to your level and equipment.