Power Clean
Trains the full body. You need a barbell. 2 of our free programs use it, across 3 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Power Clean
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
5×3the shape they run most (2 sessions)
3:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Olympic Lifter | Power & Overhead | 5×2 | Linear: +1 kg on success, deload 10% after 2 misses |
| Texas Method | Intensity Day — Bench Week, Intensity Day — OHP Week | 5×3 | Linear: +5 kg on success, deload 10% after 3 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Power Clean progress week by week
Full runs of 2 programs that use it, session by session, in the real app.
Technique
How to do the Power Clean
- Begin in a squatted position with your feet hip-width apart, holding a barbell with an overhand grip (palms facing your body), hands slightly wider than shoulder-width apart. The barbell should be resting on the floor.
- Explosively extend your hips and knees while pulling the barbell up towards your chest, keeping it close to your body. As the barbell passes your knees, shrug your shoulders and continue to pull the barbell upward.
- Quickly rotate your elbows under the bar and catch it in a front rack position with your elbows pointing forward. Stand up straight to complete the lift.
- Lower the barbell back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Focus on an explosive hip extension to generate the necessary force for the clean.
- Engage your shoulders and traps during the shrug to assist in lifting the barbell.
- Use your legs and hips rather than relying solely on your arms to lift the barbell.
- Practice the movement with lighter weights to perfect your form before progressing to heavier loads.
Substitutes
Swap Power Clean for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Power Clean for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.