Library / Glutes
Barbell Power Clean
Barbell · Hinge · Compound
GlutesHamstringsQuadricepsTraps CalvesUpper BackCoreAnterior DeltoidForearms
Default prescription & biomechanics
- Primary muscles
- Glutes, Hamstrings, Quadriceps, Traps
- Secondary muscles
- Calves, Upper Back, Core, Anterior Deltoid, Forearms
- Equipment
- Barbell
- Movement pattern
- Hinge (Dynamic force)
- Difficulty
- Advanced
- Working rep range
- 3-5 reps per set
- Between-set interval
- 150 seconds rest
- Intensity & MET
- High (6.5 MET)
Step-by-step coaching cues
- Push the floor away smoothly until the bar passes your knees while maintaining a fixed back angle.
- Violently extend hips, knees, and ankles (triple extension) as the bar brushes the upper thighs.
- Pull yourself rapidly under the bar and catch it on your front deltoids in a solid quarter-squat with high elbows.
Joint & safety considerations
Filtered for Knee, Lower Back, Shoulder Impingement, Wrist sensitivity. When you flag knee or lower back or shoulder impingement or wrist sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Above-Knee Barbell Hang Power Clean | Same movement pattern | Barbell |
| Trap Bar (Hex Bar) Deadlift | Trap Bar swap | Trap Bar |
| Single-Arm Alternating Dumbbell Power Snatch | Dumbbell swap | Dumbbell |
| Deficit Barbell Deadlift | Same movement pattern | Barbell |
| 45-Degree Glute-Ham Back Extension | Bodyweight swap | Bodyweight |
| Bodyweight Feet Elevated Staggered Glute Bridge | Bodyweight swap | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.