Power Clean

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Overview

The Power Clean is an exercise that is universally used by athletes of many sports to develop strength and power. However, like all Weightlifting exercises, this benefit is greatly diminished if technique is inadequate. It is not uncommon to witness uncoached athletes from other sports performing Power Cleans in a manner that is ineffective and unsafe.

For the Weightlifter, the Power Clean is an essential and long-term exercise for developing the Clean. It should mimic all the same elements of technique of the Clean except that the athlete does not descend into a full-depth receiving position.

It is recommended that beginners thoroughly learn all pre-requisite exercises and skill drills before attempting the Power Clean. For example, athletes must develop proficiency in the Front Squat at least to partial depth so that they can adequately cope with the receiving position.

Key Coaching Points

1. Set their hips low in the starting position and work to pull from the floor smoothly, keeping a constant back angle.
2. Shoulders should remain slightly in front of the bar for as long as possible during the pull to avoid excessive rotation of the body.
3. There should be no visible gap between the bar and the body during the pull.
4. The arms should be kept straight from the start to the finish of the pull. The arms are used in the movement under the bar phase.
5. Movement under the bar into the receiving position should be rapid, moving feet fast and low to the ground.
6. A slight forward incline of the trunk with elbows high is required in the receiving position.
7. Beginners should become accustomed to a brief pause in the receiving position to practise stability before rising.
8. The movement is completed by standing up.