Power Clean from Knee

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Overview

Power Clean from Knee is an exercise performed by lifters of all levels. This variation of the Power Clean is an important step for early learners, before they have learned to pull from the ground. This exercise should not be attempted until the learner can adequately demonstrate Front Squats, at least to partial depth. The exercise has two critical objectives: (1) the development of the pull from the knee to full extension and (2) rapid movement under the bar into the receiving position. See coaching points for both these objectives below.

As athletes move past the beginner stage, it is advisable to use straps when performing this exercise to ensure a firm grip on the bar and reduce hand damage from wear and tear.

Key Coaching Points

Objective: Developing the Pull

1. Lower the bar from the waist slowly to the top of the kneecap, and pause to check your body position before commencing the lift.
2. Check that your shins are vertical (not slanting forward), your shoulders are in front of the bar, your arms are straight, and your head is up with your eyes looking forward. Don’t hurry!
3. Start the pull purposefully slow, keeping arms straight, and the bar pressed against the legs.
4. As the bar reaches mid-thigh, accelerate your upward body movement and work to make yourself as tall as possible at the finish of the pull.
5. Keep your arms straight as long as possible and lift your body into a tall position by using your legs.

Objective: Rapid movement under the bar into the receiving position.

1. Make every effort to drop rapidly under the bar by keeping upward force on the bar with arms as you drop, and move your feet fast to assume the receiving position.
2. Don’t be shy about dropping under the bar to a depth between positions A and B in the illustration below. Dropping under the bar is a key Weightlifting skill; therefore, in early learning, it is far more important to develop depth of position than to focus on how much you can lift.
3. At whatever depth you achieve in the receiving position, hold still for a count of 3 (which is about 2 seconds). This ensures you will develop the isometric strength and confidence to handle bigger weights in the months of training to come.