The Power Clean is a foundational lift in athletic training, frequently utilized for developing explosive power and coordination. Because it is a multi-joint, full-body exercise, its classification becomes complex when trying to fit it into common training structures that separate movements into “push” or “pull” categories. To determine the Power Clean’s mechanical classification, it is necessary to examine the specific actions and muscle groups involved throughout the movement’s distinct phases.
Deconstructing the Movement: The Power Clean Phases
The Power Clean is a fluid, dynamic movement that can be broken down into five distinct phases, each serving a specific biomechanical purpose.
Setup and First Pull
The lift begins with the Setup, where the feet are positioned under the hips and the hands grasp the bar slightly wider than shoulder-width. This phase establishes the proper spinal and hip angle for generating force. The First Pull starts with the bar leaving the floor and continues until it passes the athlete’s knees. During this segment, the lifter maintains a consistent torso angle as the hips and shoulders rise together, primarily engaging the posterior chain muscles.
Transition and Second Pull
The Transition phase begins as the bar passes the knees and ends just above the mid-thigh. Here, the knees rebend slightly to reposition the body for the most powerful segment of the lift. The Second Pull, also called the “explosion,” is the most rapid and forceful part of the movement, propelling the bar upward.
Catch and Stand
This is followed by the Catch, where the athlete rapidly drops under the bar to receive it in the front rack position. The final phase is the Stand, where the lifter secures the bar and stands up to full extension to complete the repetition.
The Initial Pull: Hip and Back Dominance
The first half of the Power Clean, encompassing the First Pull and Transition, is mechanically classified as a pulling action. The movement pattern closely resembles a deadlift, requiring the lifter to pull the barbell vertically against gravity. This initial movement is driven by a powerful extension of the hips and knees.
Muscles of the posterior chain, including the glutes, hamstrings, and erector spinae, are heavily recruited to generate this initial upward momentum. The hamstrings and glutes work in concert to extend the hip joint, while the erector spinae maintains a rigid, neutral spine. The arms and shoulders remain straight, acting primarily as connection points to keep the bar close to the body.
The lats and trapezius muscles also engage to keep the bar close and the shoulders depressed over the barbell. Because the primary muscular action involves drawing the load toward the body’s midline, this entire segment aligns with the definition of a pull movement.
The Explosive Drive: Triple Extension and the Catch
The Second Pull is the phase that introduces the “push” element, creating the greatest confusion in classification. This segment is defined by the forceful, simultaneous extension of the ankle, knee, and hip joints, known as triple extension. The rapid, vertical drive generated by the quadriceps, glutes, and calves is functionally identical to a powerful vertical jump or push against the ground.
This explosive lower-body action generates the momentum that sends the barbell upward, with the feet often briefly leaving the floor. The lifter then initiates a rapid shrug with the trapezius muscles, followed by a slight arm bend to guide the bar further upward. While the arms do pull the bar, this pulling action is secondary; the force responsible for the bar’s height originates from the lower-body’s vertical push against the ground.
Following the explosive drive, the athlete must drop quickly into a partial squat to meet the bar during the Catch phase. This transition requires active shoulder rotation and elbow flexion to secure the bar in the front rack position. Although the arms stabilize the bar, the explosive foundation of this entire sequence is the powerful push from the triple extension.
Categorizing the Power Clean for Training Splits
The Power Clean is ultimately a hybrid movement that cannot be defined as either a pure push or a pure pull. Its initial phase is a deadlift-like pull, while its most forceful phase is a jump-like push from the ground. It is more accurately described as an explosive, full-body lift requiring coordination and power development.
For individuals structuring their training using a push/pull split, the Power Clean is most commonly grouped with “pull” exercises. This classification is pragmatic, placing it on the same day as other back and hamstring-focused lifts like deadlifts and rows due to the initial pulling mechanics. However, this categorization overlooks the significant contribution of the quadriceps and the vertical pushing force.
A more effective approach for athletes is to dedicate a separate training day to Olympic or explosive lifts, treating the Power Clean as a skill-based exercise distinct from standard push or pull movements. The lift should be programmed with a focus on low repetitions and high quality of movement, prioritizing power development over muscular fatigue. The Power Clean’s true value lies in its unique ability to train the body to transition quickly from force absorption to explosive force generation.