> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Power clean and press
> Intermediate · Explosive · Bilateral. Strength
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Explosive |
| **Symmetry** | Bilateral |
| **Athlete** | Brian |
| **Video length** | 45 s |
## Technique
1. Stand with your feet shoulder-width apart and the Barbell on the floor in front of you.
2. Grip the bar slightly wider than shoulder-width with palms facing toward you.
3. Keep your back straight, chest up, and engage your core.
4. Initiate the lift by driving through your legs, pulling the bar up while keeping it close to your body.
5. As the bar reaches hip height, explosively extend your hips and shrug your shoulders to propel the bar upwards.
6. Drop slightly under the bar and catch it in the front rack position at shoulder height with elbows forward.
7. Press the bar overhead and lock out your arms at the top, with the bar directly above your head.
8. Lower the bar back to the front rack position in a controlled manner, then return to the floor and repeat.
## Form tips
* Keep your elbows high when catching the bar in the front rack position.
* Ensure a full lockout at the top without overextending your lower back.
* Control the descent of the bar—don’t let it crash onto your shoulders.
**Logging:** Total weight used.
## Muscles
Strength
- Spine
- Glutes
- Hamstrings
- Back
- Serratus anterior
- Shoulders
- Hip adductors
- Chest
- Neck
- Triceps
- Rotator cuff
- Forearms
* Spinalis thoracis
* Longissimus thoracis
* Iliocostalis
* Gluteus maximus
* Semitendinosus
* Semimembranosus
* Biceps femoris (long)
* Upper trapezius
* Levator scapulae
* Lower trapezius
* Serratus anterior
* Anterior deltoid
* Middle deltoid
* Triceps brachii (long head)
* Triceps brachii (medial head)
* Triceps brachii (lateral head)
* Supraspinatus
## Equipment
## Appears in
## Regressions
Beginner - Elite
Intermediate
Novice
Beginner
Intermediate
Intermediate
Intermediate
Intermediate
Intermediate
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/power-clean-and-press-w006). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
