The power clean is a compound exercise that targets multiple muscle groups throughout the body. It is a complex movement that requires time and practice to learn, and it is recommended to consult a certified trainer to walk you through the six phases and critique your form. The primary muscle groups worked while performing the power clean include:

• Hamstrings: The hamstrings, located on the back of your thighs, are responsible for knee flexion and hip extension. They play a major role during the pulling portion of the power clean to get the bar off the floor and up to the mid-thighs.

• Glutes: The glutes are the large muscles of the buttocks that provide pulling force to get the bar off the floor and into the catch position. They also play a major role during the pulling portion of the power clean.

• Back: The large muscles of the back, such as the lats and traps, serve to keep your spine aligned during the power clean. They also provide pulling force to get the bar off the floor and into the catch position.

• Biceps: The biceps, located on the top of your upper arm, provide pulling strength and help flex the elbows to get the arms in position for the catch.

• Shoulders: The shoulders are heavily involved in the power clean, particularly during the catch phase when the bar is received on the shoulders.

• Quads: The quadriceps, located on the front of your thighs, are heavily recruited in the initial phase of the lift, starting from a loaded barbell on the floor.

• Core: The core muscles, including the abdominals and erectors, are also heavily involved in the power clean to maintain proper posture and stability throughout the lift.

In addition to these primary muscle groups, the power clean also stimulates secondary muscles such as the adductors, forearm flexors, and deltoids[[3]](https://www....