The power clean is one of the most important exercises that any athlete can do; however, it is a very technical lift that requires very fine tuned technique to execute properly and safely.  The power clean is also hard to classify in a specific muscle category as it hits a wide majority of the muscles in the body but most people notice in the traps, so that is how it will be categorized.

Primary muscles worked:  Glutes, Hamstrings, Back, Traps

Synergist Muscles:  Calves, Forearms, Shoulders

Mechanics:  Compound

Equipment:  Barbell and a lot of open gym space

How to perform the exercise:   Preface: The power clean is a very complex lift and should not be attempted by beginners! The power clean is started by first prepping for the actual lift. The athlete should emulate the bottom position of a squat with the body; however, there will be several key differences. First, instead of the barbell on the back, the barbell with be located in front of the athlete, at their feet. The second, the arms should down and gripping the barbell with an overhand grip. The power clean has several phases of movement. The first phase is initiation of the lift. To begin, the athlete begins to pull the bar up, by squatting up, and straightening the back. The bar should stay as close to the body as possible. The next phase is often referred to as the scoop. During this phase, the athlete should thrust upward with the lifts, almost like a jump. The athlete should continue to pull, as well as straighten the torse to vertical. This movement in combination will lead in to the second pull. The second pull requires all upward motility of power on to the bar. The athlete should achieve full triple flexion of the ankle, full knee extension, and full hip extension. The back should also be fully straight at this point. Also, the athlete should pull from the traps by shrugging the shoulders. The final phase, is the catch. During the catch, the lifter shoulder drop down to try and get under the bar. The should now moved flexed, with the palms facing the ceiling. By flexing the ankles, knees, and hips, the impact of the catch will be mitigated. This is very important to prevent injury. The final catch position, will looking very similiar to the front squat. This is one full repetition. To get the bar safetly to the floor, slowly lower the bar, while squatting down. Once the bar is on top of the thigh, slowly bend at the waist and allow the bar to travel down the leg, and over the knee, and onto the floor.

 Spotting the exercise:  A spotter is not advisable for the actual lifting portion of the power clean; however, a spotter should be present to assist the athlete in a worst case scenario situation where the athlete fails to safetly get away from the bar. 

Sport specific application:  The power clean is an excellent exercise for overall athletic development for any athlete. The power clean helps to develop transition strength through the core through the upper body. The power clean also helps to develop explosive power and strength, which is integral for sports. All athlete's can benefit from the power clean, provided that they utilize proper form.