Power Clean
The Power Clean is an explosive exercise that builds strength and power throughout the body. The exercise is used to train multiple muscle groups at once, including the legs, back, and shoulders. It is an important exercise for improving your explosiveness and overall strength, and it is often used in both weightlifting and CrossFit.
Proper Technique and Execution
To perform a Power Clean correctly, follow these steps:
- Starting Position: Stand with your feet shoulder-width apart and the barbell in front of you on the floor. Grasp the bar with an overhand grip, just outside shoulder width, and lower yourself as if to perform a squat, while keeping your back straight.
- First Pull: Use your legs to lift the bar upward, keeping it close to your body. Your back and legs work together to lift the bar up.
- Second Pull: When the bar passes your knees, explosively pull the bar up towards your shoulders using hip extension and a shoulder shrug.
- Catch the Bar: Drop into a slight squat and catch the barbell in front of your shoulders with your elbows pointing forward. Stand up to complete the exercise.
The Power Clean can be technically demanding, and here are some common mistakes to avoid:
- Poor Starting Position: Ensure that your back is straight and the bar is close to your shins in the starting position.
- Early Use of Arms: Use your hips and legs to generate force, and wait to pull with your arms until the bar reaches hip level.
- Lack of Depth in Squat: Drop into a slight squat to catch the bar correctly, rather than pulling it too high with your arms.
Modifications and Variations
There are several variations of the Power Clean that you can try:
- Hang Power Clean: This variation starts from hip height, making it less technically challenging and more focused on explosive power from the hips.
- Muscle Clean: In this variant, you do not drop into a squat to catch the bar, but lift it all the way up using your upper body, which increases the challenge.
Rep Range and Guidance
Aim for 3-5 sets of 3-5 repetitions with a focus on explosiveness and proper technique. It is important to start with light weights to build good technique before gradually increasing the load.
Remember to inhale deeply before starting the lift, and exhale as you pull the bar up towards your shoulders.