Power Clean — CrossFit Technique Guide
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.
Muscles Worked
Equipment
Watch the movement demo
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How to Do the Power Clean
Set up from the floor: feet hip-width, bar over mid-foot, hips above knees, chest up, lats engaged.
First pull: push the floor away, keeping the bar close as it rises past the knees.
Second pull (power position): bar at hip crease, hips snap forward explosively.
Shrug and pull elbows high, allowing the bar to float upward.
Drop into a partial squat and rotate elbows forward to catch in the front rack.
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.
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.
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