– Begin with the bar just below knee-level.
#Power clean full
– When you return to a standing position, squeeze your glutes into the full hip extension. – The bar should pass just below the knees while the spine stays welded. (and perhaps a full stretch through your posterior chain) – Brace your core and push your butt back like you’re ready to twerk. You should feel a hamstring stretch. – Keep the chest tall and hold the bar at hip height against your mid-thigh. Since we’re not talking about the mastery of movement that you’d need to impress judges in an elite weightlifting competition, we’ll focus on getting you jacked by moving safely and competently. In other words, you need sufficient clean form, but not perfect clean form (which would take years of dedicated Olympic lifting training). That means breaking down the exercise into its key movements, and practice them separately before combining it into one fluid movement. Regardless of the goal, building up to a proper power clean workout requires progression. Teaching the power clean as a tool for Olympic lifts is different than as a tool for performance, crossfit, or physique enhancement.
There are many ways to teach and learn power cleans.
#Power clean how to
How to Power Clean: The Progression From Deadlifts to Olympic Lifting Variations Whether you want yoked traps to fill out your t-shirt or a powerful hip extension for a faster pull and stronger lockout, power cleans will help you develop a truly impressive physique. This activates high threshold muscle fibers, most responsible for explosive movements and muscle growth, and stimulates a huge anabolic surge. They also fire up your central nervous system, which in turn, helps increase muscle fiber recruitment. While primarily a performance-based exercise (or as a training exercise for Olympic weightlifting), power cleans will get you absolutely jacked when coupled with higher rep work at the end of a workout.īy hitting nearly 200 muscles in your body, it creates a massive anabolic surge to drive muscle growth.
The triple extension of your hip, knees, and ankles in a coordinated, explosive pattern simulates a similar triple extension in both sprinting and jumping. It’s a unique exercise that blends sudden strength, power, and coordination to build a high performance, show-and-go body. No exercise requires the biomechanical and coordinative demands like the power clean. Do you have your science-boner yet? I do. And we’re just getting started. That means nearly every muscle from your feet to your shoulders work in cooperation and explosively transfer power. Since so many joints are moving, the corresponding muscles that cross each joint must work together to take the barbell from the floor to your shoulders in a single smooth motion. The Power Clean requires movement through the wrist, elbow, shoulder, ankle, and knee, making it one hell of a bang-for-your-buck exercise. Since most of us stop playing sports in our teens, a lack of coordination is one major roadblock to looking, feeling, and performing like an athlete. Think back to middle school: remember when Billy grew nine inches that one year and couldn’t figure out how to use any of his limbs and he looked like a drunk baby giraffe in gym class? Now, you’re probably reading that saying, “What does that even mean?” and I hear you. The Power Clean requires total body coordination and synchronization of movements. You’ll acquire the skills to build a dense, powerful physique and the safety to avoid snappin’ yo bones like a training fail video. Now, you won’t have the technical mastery to compete in the Olympics, but your technique will be solid. Like any exercise that involves both heavyweight and explosive movement, your technique is paramount for both improving performance and minimizing your chance of injury.įortunately, I have a solution: a simple step-by-step progression that will have you performing a decent power clean within a single workout. It’s damn effective, but it’s complicated.
The power clean requires you to take a heavy, loaded barbell, pull it off the ground, and smoothly transfer the bar to the top of your chest in one flawless, silky smooth full-body movement. This exercise builds head-to-toe herculean power.
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