Power Clean Thruster

Step by step instructions, muscle activation and variants for the Power Clean Thruster.

HardTricepsGlutes

About this exercise

The power clean thruster is an advanced barbell complex that chains a power clean directly into a front squat and overhead press (thruster) in a single continuous movement, demanding explosive hip drive, upper-body pressing strength, and full-body coordination. It develops total athletic power and is a staple in competitive functional fitness.

How to Perform

Set up the barbell on the floor with feet hip-width apart and hands in a clean-width grip
Hinge at the hips, keep your back flat, and initiate the pull with your legs
Drive through the floor explosively, extending hips and knees, then shrug the shoulders and pull the elbows high and around
Receive the bar in the front rack position with elbows up and bar resting on your fingertips and front delts
Without pausing, descend into a full front squat, keeping the torso upright and elbows high
Drive out of the squat explosively, using the momentum to press the bar overhead
Lock out the arms fully with the bar over the mid-foot at the top
Lower the bar back to the front rack, then return it to the floor under control for the next rep

Muscle Activation

Primary

TricepsGlutesQuadricepsHamstringsFront shoulders

Secondary

CalvesCoreSide shouldersInner forearmOuter forearmTrapeziusLower back

Common Mistakes

Common mistakes content is coming soon.

About the Power Clean Thruster

The Power Clean Thruster is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

Power Clean Thruster

About this exercise

How to Perform

Muscle Activation

Common Mistakes

About the Power Clean Thruster

You may also like

1-Board Press

3-Point Standing Hops

4 Corners Curtsy

4-Cone Single Foot Lateral Hops