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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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Explore/Functional

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
B
For functional
#18 of 44
See the full list →
Research
65
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 65
Transfer · 45%5/5
Injury protection · 30%2/5
Practicality · 25%3/5

The lift the sport is built around. Worth getting coached.

How scores work

Machine taken? Swap to

  • SPull-UpBodyweight
  • AHollow HoldBodyweight
  • AKettlebell SwingKettlebell
  • AFront SquatBarbell

Takes

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