Power Clean from Mid-Thigh

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Overview

The Power Clean from Mid-Thigh is a suitable exercise for beginners in the early stages of learning. It helps the beginner learn the upward body motion required at the end of the pull and rapid movement under the bar.

Before commencing this exercise, it is advisable to learn the prerequisite skill drills of “Rapid Drop Down” and “Jumping Clean Pulls” and to have practised Front Squats at least to a partial depth.

The main objectives of this exercise are:

• Athletes will develop an understanding that the bar is lifted as a result of upward movement of the body and not by pulling with arms. It is important therefore to ensure that athletes initiate the pull with arms completely straight.
• Athletes will develop an ability to drop fast under the bar into a strong and stable receiving position. 

Key Coaching Points

1. The start of pull is an upward motion of the whole body, with arms completely straight.
2. The downward movement of the athlete to catch the bar on the shoulders must be fast and requires rapid foot movement.
3. Athletes should thoroughly rehearse the catching of the bar into the neck and rapid movement of the elbows into position.
4. It is useful for the athlete to understand that the bar does not need to be lifted higher than the middle of the chest.
5. The receiving position should mimic the Front Squat and exhibit a forward lean of the trunk.
6. It is useful to pause for a count of 2 in the receiving position before rising. This will develop balance, stability and confidence.
7. Athletes should ensure feet land be completely flat. When this occurs, foot landing makes a sharp and loud noise.