Power Clean
Trains hamstrings first, with real work landing on glutes, core, forearms and more.
Muscle contribution per set
These are the weights Heatwayve's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.
Tempo
Explosive concentric (triple extension) for power; minimal pauses preserve elastic energy and movement specificity. Hypertrophy secondary to power development.
Speed and intent primary. Catch in power position. Focus on hip drive and bar path.
Derived from tempo research on this movement class.
How Heatwayve progresses it
Progresses by load in +2.5kg steps, but the bar has to move fast — power work is never ground out, so the engine is stricter about when it adds.
Swap it for
- Hang Power CleanBarbell
- Push PressBarbell
Same movement pattern, same progression continuity — these are the alternatives the app offers mid-session when a rack is taken or equipment isn't there.
Knowing the numbers is one thing; hitting them for fifty weeks is another. Open Heatwayve — it prescribes the weight, holds you to the tempo, and runs this arithmetic on every set you log so the week actually adds up.