How to do a power clean

The power clean is an innovative movement that involves the coordinated efforts of a large number of muscle groups. For those new to the exercise, it is recommended to work with a qualified coach or personal trainer to find the correct mechanics before incorporating it into a full-body strength routine. In this article, we’ll introduce you the correct posture, variations, and common mistakes about power clean.

Also known as: Clean, squat clean
Target: Whole body
Equipment required: Barbell, Weight Plates
Level: Advanced

Exactly how to Do a Power Clean

Phase 1: Preparation

• Stand up straight with your feet hip-width apart and place the barbell at your feet. If you have limited flexibility, use weights or blocks to lift the barbell so you can reach it more easily.
• Lower yourself into a squat position and hold the barbell with your palms facing your legs. Your hands are just outside your calves, slightly wider than shoulder width.
• Lengthen your spine to avoid hunching over. Keep your back long and strong throughout the exercise. Stay focused.
• Engage your core muscles to brace your back and abdomen.

Phase 2: Pull

• Lift the barbell while standing, keeping the weight close to your body. Feel as if you are pulling the barbell along your calves and knees.
• Continue to lift the barbell until it rests on your thighs. Keep your back straight and your shoulders over your hips. Your ankles, knees, and hips are perfectly aligned. Keep your core engaged and your back strong.

Phase 3: Second Pull and Scoop

• Bend your knees slightly to prepare for the next movement in quick succession.
• Push forward or “scoop” your hips hard, pulling the bar toward your chest. This explosive movement may involve lifting off the balls of your feet; your feet may even leave the ground slightly.
• Lift your shoulders to generate power as you pull the bar through the final phase of this movement. Bend your elbows and pull them forward to prepare for the next phase.

Phase 4: Catch Up

• Pull your body under the bar as you continue to lift. Your elbows will bend forward (under the bar) and your shoulders will roll forward, feeling as if your shoulder blades are being pulled down and back.
• Come into a quarter squat, keeping your back strong and your posture straight.
• Grasp the bar and hold it against the front of your shoulders.

Phase 5: Stand and Relax

• Stand up, holding the weights firmly in front of your shoulders.
• Slowly and controlledly lower the weights to the floor.

Construction Video – How to Power Clean

Advantages of the Power Clean

The power clean uses a lot of the major muscle mass groups in your body. It is a core activity in several CrossFit gyms as well as weight spaces as well as has been performed competitively at the Olympics (although today, Olympians only contend in related movements: the nab as well as the clean-and-jerk).

This exercise can help professional athletes that wish to improve vertical jumping skills as well as improve explosive activities in sporting activities and efficiency. Even if you are not a competitive lifter or athlete, there are advantages to including this activity in your fitness program.

For instance, the power clean develops the lower body strength needed to lift or relocate heavy objects. When executed correctly, it can aid you establish a solid and also healthy position, which might be helpful for individuals who are on their feet all day.

This motion additionally aids to develop the muscular tissues in your shoulders as well as upper back. Strong upper body muscles aid you to do pushing and drawing activities or when lifting as well as bring heavy items.

Other Variants of the Power Clean

You can adjust this exercise to better suit your fitness level and goals.

Weightless Exercises for Beginners

If you are new to this exercise, try performing these movements without weights at all or using only a long bar. This allows you to learn the sequence of movements while practicing safe weight training methods and techniques.

Clean and Press

Once you have mastered the power clean and press, consider adding an overhead press. This exercise is called a clean and press. To perform this more difficult variation, add an overhead press at the end of the clean and press, pushing the bar toward the ceiling and then lowering it back to the floor.

Usual Errors

Here are the most common mistakes in the power clean and how to avoid them.

Wide Starting Position

It may feel safer to start with your feet farther apart, but it is important to keep your feet hip-width apart. If you jump slightly during the rep, you will also usually take a wider stance. This should also be avoided.

Wrong Starting Position

It is also important to pay attention to your starting position. Always start in a low squat position with a flat back and hips behind your shoulders. Your center of gravity is in the front and your shoulders are relaxed.

Arcuate Back

If you are not lifting a lot of weight, smaller weight plates can keep the bar closer to the ground. If you can’t reach the bar quickly, your back will most likely arch. Using weights under each weight plate can raise the bar so that you can maintain a flat back.

Not Engaging Your Core

If you are lifting the right weight but still find your back arching, double-check that you are engaging your core at every stage of the exercise. Core protection protects your back and helps prevent injury.

If you are lifting too heavy, it is easy to arch your back at almost any stage of the exercise.

Using your arms during the snatch

Some exercisers try to grab the bar with their arms, causing their elbows to point toward the ground instead of outward. Protect the stability of your upper body joints by moving your body underneath the bar during the snatch, allowing the bar to rotate over your extended shoulders.

Too many repetitions

The power clean is not designed to help improve overall or endurance fitness. Instead, it creates stress and force. You should only perform one to five repetitions. If you can easily complete five repetitions, try adding more weight.

Safety and Precautions

If you have problems with your back, shoulders, or lower body joints, it is best to avoid the power clean. Ask your doctor or physical therapist if this activity is appropriate for you. If you feel any pain during a power clean, end the exercise immediately.
While it is common to load the barbell with 45 pounds or more plates, you don’t need to lift that heavy when you first start. Start with 10-pound plates, or less if needed. Aim to complete 1 to 5 reps.

Lift the barbell as you stand up, keeping the weight close to your body. As you complete the final portion of this movement, lift your shoulders to build strength. To complete this more difficult variation, add an overhead press at the end of the lift, pressing the barbell toward the ceiling before lowering it back to the floor.
Using weights under each plate will elevate the bar so you can keep your back flat.
If you have problems with your back, shoulders, or lower body joints, it is best not to perform the power clean.