Power Clean: What it consists of and how to execute it
Power clean, if you are a crossfitter you will probably be familiar with this name, as in other posts, we are going to talk about another very common exercise in your training in the box. The power clean is a movement practiced in weightlifting that has been very well received within our sport, since within the different types of training, it is a basic of weightlifting or those sessions focused on lifting weight, since it helps us to train explosiveness/snatch in the lower body and this is a benefit for other exercises such as clean and jerk or snatch for example.
What is a Power clean?
The Power Clean is an Olympic weightlifting that involves lifting a loaded barbell from the floor to your shoulders in two different movements: the pull and the catch . It is an exercise commonly performed by athletes, weightlifters and bodybuilders, as well as people looking to improve their strength, explosiveness and coordination.
How to do a power clean step by step:
The basic Power Clean process involves the following steps:
- Starting position: The athlete stands in front of a loaded barbell on the floor. The feet are shoulder-width apart, and the hands grip the bar slightly wider than shoulder-width apart. The back is straight and the shoulders are over the bar.
- Pull: The athlete performs an explosive pulling movement, extending the hips and legs quickly while pulling the bar upward. The elbows are raised to the sides and the bar moves close to the body.
- Low Pull: Once the bar has reached its highest point in the pull, the lifter makes a quick movement to get under the bar. Bend your elbows and knees as you lower yourself under the bar into a squat position.
- Reception: With the bar close to the chest, the lifter catches the bar on his shoulders while standing up from the squat position. The hips and knees are fully extended.
The Power Clean is a complex exercise that requires proper technique and strength to perform effectively and safely. It is commonly used in training programs to develop explosive strength in the lower body , as well as to improve coordination and body control.
Watch this video and learn how to execute a power clean step by step :
What muscles are worked when you perform a power clean?
The Power Clean is a compound exercise that engages several major and minor muscle groups in the body. Muscles worked during a Power Clean include:
- Lower body muscles:
- Quadriceps: Work to extend the legs during the pulling phase.
- Hamstrings: They help stabilize the knees and also participate in leg extension.
- Glutes: They contribute to hip extension in the traction phase.
- Upper body muscles:
- Trapeze: Helps raise the shoulders and pull the bar during the pulling phase.
- Deltoids: They are activated during the lifting of the bar towards the shoulders and the reception.
- Forearm muscles: Work to maintain a firm grip on the bar throughout the movement.
- Back muscles: They include the muscles of the lumbar and dorsal area, which are activated to keep the back straight throughout the movement.
- Core:
- The abdominal and lumbar muscles are engaged to maintain torso stability during the pulling and receiving phase.
- Calf muscles:
- They are activated to stabilize the body during movement and when standing on reception.
- Grip and wrist muscles:
The muscles in your wrist and forearm work to maintain a solid grip on the bar.
Exercises that will help you achieve the power clean
To improve your ability to perform the Power Clean effectively, it is important to work on developing strength, explosiveness, coordination, and technique. Here are some exercises that can help you do this:
- Uprisings:
- Hang Power Clean: This exercise focuses on the pulling and receiving phase of the Power Clean. Start from a high squat position and perform the pulling and receiving movement.
- Hang High Pull: Similar to the Hang Power Clean, but focusing on the pulling and lifting phase of the elbows. Helps improve coordination between the hips and elbows.
- Squats:
- Back Squat: Squats strengthen the lower body muscles, which is essential for the pull phase and squat reception of the Power Clean.
- Front Squat: Work more specifically on the Power Clean squat reception position.
- Lifts from the ground:
- Deadlift: Strengthens the posterior chain muscles and improves lifting technique from the ground, which is essential in the pulling phase of the Power Clean.
- Romanian Deadlift: Helps strengthen the hamstrings and lower back, which is beneficial for the pulling phase.
Sumo Deadlift or Sumo Deadlift. Benefits, execution and technique
- Jumps and jumping exercises:
- Box Jumps: Improve explosiveness and the ability to generate quick force in the legs.
- Jump Squats: Develop leg power and the ability to jump quickly from a squat position.
Box Jumps, try it and you won't want to stop doing this exercise
- Back and shoulder work:
- Pull-Ups: Strengthen the muscles of the back, trapezius and biceps, which are important for the pulling phase.
- Military Press: Develops shoulder strength, which is essential for lifting the bar up to your shoulders in the Power Clean.
- Core exercises:
- Planks: Improve core stability, which is crucial for maintaining proper posture throughout the movement.
- Russian Twists: Strengthen the abdominal and oblique muscles, helping to stabilize the torso.
