Power Clean Complex

Return to List of Clean Exercises

Overview

This Power Clean Complex is used mostly for beginners in the earliest phase of learning. The purpose of the skill drill is to teach the beginner to initiate movement in the Power Clean from Mid-Thigh with a leg action, not an arm action. In effect, the beginner must learn to lift the bar with an ‘all-of-body’ action instead of using the arms only. This is a key factor in helping beginners learn to pull with straight arms and generate force with the legs. Before attempting this complex, the beginner should have thoroughly practised the Jumping Pull in isolation.

After the Power Clean and Jumping Pull complex has been practised by the beginner on two or three occasions, it is usually removed from the training program. However if the beginner continues to bend arms at the start of a Power Clean from the knee or from blocks, the complex can be brought back.

Key Coaching Points

1. The Power Clean and/or the Jumping Pull movement must be initiated by all-of-body movement with arms completely straight.
2. In the Jumping Pull movement, the athlete must try to raise their head as high towards the ceiling as possible. It sometimes helps for the athlete to visualise a balloon 20cm above their head which they must try to touch with the top of their head.
3. In the Jumping Pull movement, the athlete must keep a vertically straight body (no backward rotation of the body).
4. In the movement under the bar, practice moving the feet as fast as possible and keep feet close to the ground as they move.
5. In the movement under the bar, athletes must drop rapidly and land flat footed. If feet make a loud sharp sound, this is indicative of flat footed landing.
6. In the receiving position for the Power Clean, a slight forward lean of body is required. The body position should mimic what the athlete has practised in their Front Squats (full or partial depth).