Power clean
The power clean is an essential, full-body exercise that requires three distinct movements to complete. Starting from the floor, the bar is first pulled up to the hips, then to the shoulders, and finally to the front-rack position. This move is different from the traditional clean, as it requires the lifter to catch the bar in the power position, with the hips higher than in a full-depth squat.
The power clean is a great way to build explosive power and strength, and can also be used as part of the clean and press or clean and jerk. The key to performing a successful power clean is to keep the bar close to the body and use the hips to drive the motion. Its important to use proper form and technique when performing the power clean to ensure safety and get the most out of the lift.
The power clean is a challenging yet rewarding lift that can be used to improve overall strength and power. Its a great addition to any strength training program and can help you reach your fitness goals.
Type:
Strength
Muscles Used:
Hamstrings
Level:
Intermediate
Equipment:
Barbell
Benefits Of This Exercise
- The power clean is an effective exercise that focuses on three distinct movements to complete.
- It requires the lifter to catch the bar in the power position, with the hips higher than in a full-depth squat.
- The power clean is great for building explosive power and strength, and can be used as part of the clean and press or clean and jerk.
- It's important to use proper form and technique when performing the power clean to ensure safety and get the most out of the lift.
- The power clean is a great addition to any strength training program, and can help you reach your fitness goals.
- The power clean is a great way to train speed and power for athletic performance.
- It is a great progression for the full clean, and is also a great tool for improving full-body strength and power.
Step by Step Instructions For Power clean
- Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.
- Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended.
- Place the bar about 1 inch in front of your shins and over the balls of your feet.
- Your back should be flat or slightly arched, your chest held up and out and your shoulder blades should be retracted.
- Keep your head in a neutral position (in line with vertebral column and not tilted or rotated) with your eyes focused straight ahead. Inhale during this phase.
- Lift the bar from the floor by forcefully extending the hips and the knees as you exhale. The upper torso should maintain the same angle. Do not bend at the waist yet and do not let the hips rise before the shoulders (this would have the effect of pushing the glutes in the air and stretching the hamstrings.
- Keep elbows fully extended with the head in a neutral position and the shoulders over the bar.
- As the bar raises keep it as close to the shins as possible.
- As the bar passes the knees, thrust your hips forward and slightly bend the knees to avoid locking them. At this point your thighs should be against the bar.
- Keep the back flat or slightly arched, elbows fully extended and your head neutral. You will hold your breath until the next phase.
- Inhale and then forcefully and quickly extend your hips and knees and stand on your toes.
- Keep the bar as close to your body as possible. Your back should be flat with the elbows pointed out to the sides and your head in a neutral position. Also, keep your shoulders over the bar and arms straight as long as possible.
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Warm Up Tips
- Start with a dynamic warm-up to increase blood flow and prepare the muscles for the power clean.
- Perform mobility exercises for the hips, shoulders, and wrists to improve range of motion.
- Do some light cardio, such as jogging or jumping rope, to increase heart rate and warm up the entire body.
- Practice the movement pattern of the power clean with a PVC pipe or empty barbell to reinforce proper technique.
- Gradually increase the weight on the barbell, starting with a weight that allows for good form and gradually adding more as you warm up.
- Focus on activating the muscles used in the power clean, such as the glutes, hamstrings, and upper back, with specific activation exercises.
- Perform a few sets of lighter power cleans with proper form to further warm up the muscles and reinforce the movement pattern.
- Take breaks between sets to rest and recover, allowing the body to adapt to the demands of the exercise.
- Listen to your body and adjust the warm-up as needed, paying attention to any areas of tightness or discomfort.
- Stay hydrated throughout the warm-up and the entire workout to maintain optimal performance.
Power clean Safety Tips
- Start with a proper warm-up to prepare your muscles and joints for the exercise.
- Begin with a light weight and gradually increase the load as you become more comfortable with the movement.
- Focus on maintaining proper form throughout each phase of the exercise.
- Keep your back flat or slightly arched to avoid injury and strain on the spine.
- Engage your core muscles to stabilize your body during the lift.
- Use a closed, pronated grip with your hands slightly wider than shoulder width apart.
- Keep your elbows fully extended and your shoulders over the bar.
- Keep your head in a neutral position, aligned with your spine.
- Inhale during the starting position and second pull phase, and exhale during the first pull and catch phase.
- Avoid locking your knees during the transition or scoop phase.
- Thrust your hips forward and slightly bend your knees to generate power during the transition phase.
- Keep the bar as close to your body as possible throughout the lift.
- Shrug your shoulders upward rapidly during the second pull phase.
- Pull your body under the bar and rotate your arms around and under the bar during the catch phase.
- Maintain an erect and tight torso, neutral head position, and flat feet during the catch phase.
Incorporating Into Other Workouts
To incorporate the power clean exercise into workouts, follow these steps:
1. Start with a proper warm-up to prepare your body for the exercise.
2. Begin with the starting position phase: Stand with your feet slightly wider than shoulder-width apart and toes pointing out slightly. Squat down and grasp the bar with a closed, pronated grip. Your hands should be slightly wider than shoulder-width apart outside your knees with elbows fully extended. Place the bar about 1 inch in front of your shins and over the balls of your feet. Keep your back flat or slightly arched, chest held up and out, and shoulder blades retracted. Keep your head in a neutral position with your eyes focused straight ahead.
3. Move on to the first pull phase: Lift the bar from the floor by forcefully extending your hips and knees as you exhale. Keep your elbows fully extended, head in a neutral position, and shoulders over the bar. As the bar raises, keep it as close to your shins as possible.
4. Transition to the scoop phase: As the bar passes your knees, thrust your hips forward and slightly bend your knees to avoid locking them. Your back should remain flat or slightly arched, elbows fully extended, and head neutral. Hold your breath during this phase.
5. Proceed to the second pull phase: Inhale and then forcefully and quickly extend your hips and knees, standing on your toes. Keep the bar as close to your body as possible. Your back