POWER CLEAN
Barbell pulled from the floor to the front rack in one explosive movement. The foundation of Olympic lifting in the 300WOD system.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Set up as for a deadlift — bar over mid-foot, neutral spine.
- 2
Pull the bar from the floor, keeping it close to the body.
- 3
As the bar passes the hips, drive the hips forward explosively.
- 4
Shrug the shoulders and pull the elbows high and wide.
- 5
Drop under the bar and catch it in the front rack position.
- 6
Stand to full extension to complete the rep.
THE STANDARD
Bar caught in the front rack position. Full hip extension during the pull. Stand to full extension to complete each rep.
COACHING CUES
COMMON MISTAKES
Bar drifting away from the body during the pull.
Not achieving full hip extension before the pull under.
Catching the bar with the elbows low — front rack position required.
Not standing to full extension to complete the rep.
SCALING / SUBSTITUTIONS
Hang power clean to learn the second pull without the floor pull.
Romanian deadlift and shrug to develop the pull mechanics.
Reduce load significantly — technique is paramount.
300WOD APPLICATION
The power clean appears at Elite and Spartan Standards. It requires barbell comfort and Olympic lifting proficiency.
EXERCISE INTELLIGENCE
Olympic lifting proficiency is a key differentiator between Hoplite and Elite Standards in the 300WOD system.
RELATED EXERCISES
300WOD STANDARDS
EQUIPMENT
MUSCLES
Primary
Secondary