Power Clean
Differentiation: Mechanics
This variation of a clean is unique. Here is how: you use your entire body to pull the Olympic bar up to your collarbone. This movement drastically increases your overall muscular strength.
Starting Position
To get into starting position, do this...
1) Obtain an Olympic bar.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Position the Olympic bar on the floor.
4) Load plates onto the Olympic Bar.
5) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
6) Stand facing the bar with your feet shoulder-width apart.
7) Bend down at the knees toward the bar.
8) Grasp the bar with your hands just wider than shoulder-width apart - using an overhand grip.
9) Align your knees knees so your legs are parallel.
10) ...and the bar is close to your shins.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) With your head up and back flat, pull the bar up while forcefully pushing up with the middle to rear portions of your feet...
3) ...Thrust your hips forward.
4) Simultaneously, use your traps to shrug the bar up as high as possible while inhaling.
5) When you have pushed as hard as possible with your legs and calves and pulled with your upper body, position yourself under the bar by flipping your hands so the palms are now facing upward, and the bar is resting on your neck.
6) Your elbows should be facing forward under the bar, almost parallel to the floor.
7) Then continue to power the bar upwards, while driving your heels into the floor...
8) ...until you are standing upright.
9) Then, carefully lower the bar using a controlled movement by moving the bar down to your thighs.
10) Squat down while keeping your back flat and head up and set the bar on the floor to finish the movement.
11) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your arms straight until after thrusting your hips to allow for maximum force.
Keep your core tight.
Keep your head up and back flat.
Keep the bar close to your body as you pull up.
Be sure to flex your quads when powering your body to the standing position.
Keep the muscles in your torso contracted throughout the movement.
Your hips should be thrust outward before you jump.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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Appearing in the Video
Nobody appears in the video.
Tip
Focus on moving your hips forward and keeping the bar close to your body as you pull up. About midway up your body, focus on pushing with the knees and hips (think of a jumping movement).