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.
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.
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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.