How to do a Power Clean and Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Power Clean and Press
Target muscles worked
Instructions for Proper Form
Elevates the clean and press by focusing on the explosive nature of the power clean movement before transitioning into an overhead press. This variation demands and develops a high level of coordination, full-body strength, and explosive power, making it particularly beneficial for athletes in sports requiring dynamic movements. The power clean phase emphasizes speed and power from the floor to the catch position, while the press phase works on overhead strength and stability.
- Stand upright with your feet hip width apart and your shins just in front of the barbell before bending your hips backwards to drop your hands down to the barbell with extended arms. Explosively stand upright by pushing your hips forward and simultaneously raising the barbell up the front of your torso to shoulder height keeping your elbows high. Snap your elbows underneath the barbell to catch the barbell at shoulder height. Extend your arms to press the barbell overhead Control the movement back to the starting position.
Weight & 1 Rep Max Calculator
Average Power Clean and Press standards by male, female, weight, age and height
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- beginner8reps40lbs1 Rep Max50lbs
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Alternatives & Variations to Power Clean and Press
1. Dumbbell Lunge
97.6 mSCORESWAPPED 126 TIMESDumbbell Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, Dumbbell Lunge is a compound exercise that primarily targets the quads. The exercise itself is the same as a standard lunge except for the added weight from holding dumbbells in each hand. This is a great variation for anyone looking to make their lunges a bit more challenging without adding more complexity to the movement.
2. Dumbbell Squat
94.1 mSCORESWAPPED 91 TIMESDumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.
3. Leg Extension
99.4 mSCORESWAPPED 83 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
4. Air Squats
92.1 mSCORESWAPPED 78 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
5. Back Squat
99.3 mSCORESWAPPED 72 TIMESBack Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.
6. Dumbbell Squat To Shoulder Press
98.1 mSCORESWAPPED 66 TIMESDumbbell Squat to Shoulder Press is a combination of a Dumbbell Squat and a Shoulder Press. Both pieces of this exercise are compound movements that primarily target the quads and shoulders respectively. Combining these two movements is more than just the sum of its parts. It’s a very functional movement that has tons of practical applications, especially for sports. It’s also a great starting point for anyone looking to build the strength and conditioning needed for more explosive exercises like Thrusters, or eventually Olympic lifts.
7. Dumbbell Sumo Squat
81 mSCORESWAPPED 57 TIMESA squat exercise performed with dumbbells, in a wide-legged stance to target the legs and glutes.
8. Machine Leg Press
95.1 mSCORESWAPPED 54 TIMESMachine Leg Press is a variation on the more standard Leg Press. Like the Leg Press, this is a compound exercise that primarily recruits the quadriceps. This is a great exercise for building strength and muscle mass in your quads. The use of a machine doesn’t change anything significant about this exercise, although your positioning may change depending on the machine you’re using.
9. Bulgarian Split Squat
91.2 mSCORESWAPPED 51 TIMESBulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It’s a compound exercise that primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power and stability in your lower body.
10. Dumbbell Goblet Squat
87.9 mSCORESWAPPED 45 TIMESDumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.