On today’s episode of Live Lean TV, I’m showing you how to do a barbell power clean correctly for beginners, using the proper technique and form.
In addition to the barbell power clean exercise demonstration, I’ll also show you how to do the dumbbell hang power clean properly.
I love the barbell power clean as it’s an explosive total body exercise that increases power and athleticism, and destroys calories.
The barbell power clean destroys calories since it’s a multi-joint movement, that incorporates a lot of different muscles in the body.
First off, the barbell power clean is an advanced exercise.
However, once you learn the proper barbell power clean form and breakdown the technique into smaller movements, you should no longer be intimidated by this exercise.
As a beginner, it’s important to start with light weights, as you learn to chunk down the barbell power clean into its different single movements.
Once you’re comfortable with each movement, we’ll add all the movements together, as one explosive and calorie destroying exercise.
I’ve shared video demonstration visuals and tutorial instructions for all 3 movements of the barbell power clean exercise.
The first movement of the barbell power clean is the barbell deadlift.
The deadlift, in itself, is a total body movement as well.
To get started:
Let’s move on to movement #2.
The second movement of the barbell power clean is the barbell high pull.
This is the explosive part of the barbell power clean movement where you:
The movement is very similar to a barbell upright row, however you’re also exploding up on your calves, while focusing on really thrusting your hips forward.
The final movement of the barbell power clean is the transition from the high pull into a front squat rack position.
This is where you clean the barbell up to the front of your shoulders.
To clean the barbell up into the front squat rack position:
Repeat these 3 primary movements to correctly complete the barbell power clean exercise.
You can also use a dumbbell to perform a dumbbell hang power clean or a dumbbell power clean.
I personally prefer the barbell power clean, as I find it allows me to explode more through my hips and glutes, thus allowing me to use more weight on the bar.
The more weight you use, with proper form, the greater the calorie burn during and after the workout.
The barbell power clean will jack up your heart rate during the workout.
This will then increase your metabolism and destroy so many more calories, while you’re at home relaxing with your family.
The barbell power clean exercise maximizes the afterburn effect, since we’ve activated so many muscles during the workout.
This is why I’ve included barbell power cleans, and other total body exercises like, the deadlift and high pulls, in my best selling workout system, Live Lean Afterburn 2.0.
My Live Lean Afterburn 2.0 version is a 42 day workout system designed to help burn your last 10 pounds of fat, and build 10 pounds of muscle.
If you’re ready for it, check it out here.
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
Take the Free Live Lean Body Quiz
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
0 responses to “How To Do A Barbell Power Clean Correctly For Beginners”
I have been doing this for a week and 2 other workout like deadlift and
push up and in between I run for a minute for 35 to 40 minutes and to be
honest I’m beat!! But I love it!! My ? Is how many calories do I burn doing
these exercises with no breaks? ? Thank alot!!
Hey Brad, can you do the ab vacuum? Ya gots to show us if you can. Love all
the vids Keep up the good work!
Keep those coming. I love the how to videos. Would love to see more from
the gym. Like how use the various weight equipment. Not treadmills and
junk, but you see all these different machines with bars and pulley’s, but
have know idea what to do with them. How to use the various benches, etc.
Loved this one man. Thanks for the vid.
luv luv your channel been following u n your cooking! keep living lean!
short video like this makes me watch it even if i have no time, unlike the
keep it like this 🙂
I love this exercise but does it a little differently. After the third movement I also make overhead press. This version is much harder 🙂
Brad you the man thanks for the video bro
I don’t fucking understand how you don’t have 1,000,000+ subs already! I’ve
been following you for 2 years already and you basically give free advices,
free eating tips, free exercise tips, free everything, and you don’t have
1,000,000+ subs! People need to know who you are. Your awesome with a lot
of energy and have been giving me motivation! Hope someday you reach a
million subs! (:
This move does look intimidating but it is an excellent one! Thanks.
aren’t you supposed to look up when you’re doing deadlifts?
I don’t know there’s so many contradicting info out there..
The high pull exercise will lead straight to a snapped bone
The Exercise That Destroys Calories