Power Clean Basics
Primary muscles worked: Glutes, Hamstrings, Back, Traps
Synergist Muscles: Calves, Forearms, Shoulders
Mechanics: Compound
Equipment: Barbell and a lot of open gym space
How To Perform The Power Clean
Preface: The power clean is a very complex lift and should not be attempted by beginners!
First, you should emulate the bottom position of a squat with your body; however, there will be several key differences.
Preparation
- First, instead of the barbell on your back, the barbell with be located in front of you, at your feet.
- Second, your arms should down and gripping the barbell with an overhand grip.
- Your shins should be right up against the bar, your knees should be bent and your back should be bent at a 45-degree angle.
First Pull
- First, begin to pull the bar up, by squatting up, and straightening the back.
- Continue to keep the bar as close to your body as possible.
Second Pull
- Once the bar approaches your knees, you should thrust upward as if to jump off the ground.
- You should continue to pull, as well as, straightening your torse to the vertical position.
- From three-quarters to full extension of your leg you should perform a power shrug by lifting up your shoulders toward your ears.
- You should achieve full triple flexion of the ankle, full knee extension, and full hip extension while performing the power shrug in conjunction with the pull and squat.
Catch
- During the catch, you should drop down and try and get under the bar.
- You should bend at he knees and spread your feet slightly to get in a catch position. By flexing the ankles, knees, and hips, the impact of the catch will be mitigated. This is very important to prevent injury.
- The final catch position, will look very similar to the front squat.
- You will catch the bar with your arms flexed and the barbell should be held around your collar bone.
- A full repetition is counted once your have assumed a full standing position with the barbell across the collar bone area, supported by your arms.
- To get the bar safetly to the floor, slowly lower the bar, while squatting down and letting your arms drop toward the floor.
- Once the bar is on top of the thigh, slowly bend at the waist and allow the bar to travel down tyour leg, and over the knee, and onto the floor.
Power Clean Tips
- Make sure you get triple flexion of the ankle, full knee extension, and full hip extension to help propel the weight upward.
- Don't forget to include the power shrug to help generate more upward force on the bar.
- Remember that the power clean can be broken down into different phases, and each phase can serve as a teaching point.
- If you feel like you will not be able to successfully catch the bar, you should throw the bar forward, or if your arms are behind your head, release it behind you and jump forward.
Power Clean and Sports Application
The power clean is an excellent exercise for overall athletic development for any athlete. The power clean helps to develop transition strength through the core through the upper body. The power clean also helps to develop explosive power and strength, which is integral for sports. All athlete's can benefit from the power clean, provided that they utilize proper form.
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