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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 5 | 2-5 | 3-5 min |
| Hypertrophy | 4 | 6-8 | 2-3 min |
| Endurance | 3 | 10-15 | 60s |
| Fat Loss | 4 | 8-10 | 60-90s |
Add Power Clean to your workout. FitCommit tracks sets, reps, and calories burned.
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6
cal/min light
9
cal/min moderate
14
cal/min vigorous
Start from hip level, less technical
Add overhead press after catch
Single or double arm, more accessible
For muscle growth, 3-4 sets of 8-12 reps works best. For strength, 4-5 sets of 3-5 reps with longer rest. Adjust based on your training experience and recovery.
Power Clean is an advanced movement requiring solid technique. Master the basic version first before adding heavy load.
Power Clean primarily targets the Glutes, Hamstrings, Trapezius. Secondary muscles include Quadriceps, Shoulders, Core, Forearms. This makes it effective for Full-Body development.
Most people benefit from doing Power Clean 2-3 times per week with at least 48 hours between sessions for recovery. Volume can be split across training days.
Build muscle and lose fat at the same time
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