How To Do A Barbell Power Clean Correctly For Beginners

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Barbell Power Clean Tutorial Demonstrating The Proper Technique And Form

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.

How To Do A Barbell Power Clean Correctly For Beginners

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.

Movement #1: The Barbell Deadlift

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:

  1. Walk up and place your shins against the barbell.
  2. Bend down and grab the barbell with a grip just outside your knees, keeping a flat back, with your neck in alignment.
  3. As you lift the bar, initiate the movement by pressing the ground away from you with your legs, while keeping the bar close to your body.
  4. You should feel this in your quadriceps, glutes, hamstrings, calves, back, and arms. All of these muscles should be firing.

Let’s move on to movement #2.

Movement #2: The Barbell High Pull

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:

  1. Drive through the hips.
  2. Shrug your shoulders.
  3. Raise up on your calves.
  4. Finish with an upright row movement.

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.

Movement #3: Clean The Barbell Up To The Front Squat Rack Position

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:

  1. Clean the barbell up to your shoulders by bringing the elbows forward and in, to catch the bar.
  2. While you’re in the front rack position, your elbows should be parallel to the floor, with your knees soft as you move into a partial squat position, while getting underneath the barbell.
  3. Press your feet through the floor to stand back up, while holding the barbell in the front rack position.

Repeat these 3 primary movements to correctly complete the barbell power clean exercise.

How To Do A Dumbbell Hang Power Clean Correctly For Beginners

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.

Why The Barbell Power Clean Exercise Destroys Calories

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.

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If you’re ready for it, check it out here.


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Question Of The Day:

  • Have you ever tried the barbell power clean?
  • Did these tips help you learn how to do the barbell power clean with proper form and technique?

Share your experiences in the comment section below.

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0 responses to “How To Do A Barbell Power Clean Correctly For Beginners

  1. 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!!

  2. 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!

  3. 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.

  4. short video like this makes me watch it even if i have no time, unlike the
    long ones
    keep it like this 🙂

    like it

  5. I love this exercise but does it a little differently. After the third movement I also make overhead press. This version is much harder 🙂

  6. 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! (:

  7. aren’t you supposed to look up when you’re doing deadlifts?
    I don’t know there’s so many contradicting info out there..

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