Power Clean Technique EMOM
power clean technique
Every 2:00 x 6 sets
3 Power Clean reps at 60-70%
Reset before every repetition
Stop if speed or position changes
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
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). Practise Power Clean while fresh, choose a load you can move crisply, and stop the set when speed or position changes.
Curated demonstration
Watch Power Clean Technique
Press play to watch the movement here without leaving the guide.
How to Power Clean [From Olympic Weightlifter Darren Barnes]
Squat University · reviewed 2026-08-06
Muscles Worked
HamstringsGlutesTrapsDeltoidsCore
Equipment
BarbellWeight plates
Best For, Avoid If, and Scaling
| Best for | Developing coordinated Power Clean power through hamstrings and glutes and rehearsing efficient positions before heavier or higher-volume work. |
|---|---|
| Avoid if | Avoid or scale Power Clean if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: early arm bend (pulling with the arms before completing hip extension). |
| 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.
Training Examples
Train Power Clean with a Clear Purpose
Create a similar workout
Power Clean Power Pairing
power clean power workout
5 rounds for quality
4 crisp Power Clean reps
6 controlled Hang Power Clean reps
Rest enough to preserve speed
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.
Useful next steps
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.