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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Power Clean

BarbellCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Glutes, Hamstrings, Traps

Also quads, upper back & lats, calves

You need

Barbell

Barbell & plates setup →
How to do itPicture · 3 steps
  1. 1Start like a deadlift, bar close
  2. 2Jump with the bar, shrug and pull under
  3. 3Catch it on your shoulders in a quarter squat

Most common mistake

Reverse-curling the bar up with the arms.

Watch a demo
C
For football
#20 of 23
See the full list →
Research
48
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 48
Transfer · 45%4/5
Injury protection · 30%2/5
Practicality · 25%2/5

Powerful, but the technique takes time a footballer could spend on cheaper power work.

How scores work

Machine taken? Swap to

  • SCopenhagen PlankBodyweight
  • SNordic CurlBodyweight
  • SBulgarian Split SquatDumbbell
  • ARomanian DeadliftBarbell

Takes

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