Liftworthy
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Liftworthy

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

How to do itPictures · 3 steps
1Start
2Extend
3Catch
Main musclesAlso working
  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

Good for

  • Carries straight over to functional
C
For soccer
#20 of 25
See the full list →
Research
48
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 48
TransferStrong
Injury protectionFair
PracticalityFair

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

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

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

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