Power Cleans

Description

As the name suggests, power cleans are a great way to develop functional power that translates over to athletic performance. The movement is done in an explosive fashion similar to the tempo that would normally be used in high-speed sports such as sprinting, football or MMA. This speed of execution makes the power clean exercise quite realistic.

In addition to the tempo, the power clean calls for a synchronized movement pattern which teaches the muscles to work together as a kinetic chain rather than independent units. Furthermore, this synchronized movement pattern utilizes a triple extension at the ankles, knees and hips - similar to athletic movements such as jumping and tackling.

Aside from the benefits relating to performance, the power clean also makes an excellent addition to training programs geared around fat loss and cardiovascular efficiency. The fat burning effects of the movement come when the exercise is performed using medium-to-high repetitions. This is because medium-to-high rep ranges of exercises that utilize several muscle groups at once increase levels of lactic acid.

This in turn stimulates the release of growth hormone which in turn, promotes the oxidation of fatty acids (fat burning). Also, since the power clean recruits so many muscle groups, it can be quite demanding on the cardiovascular system when done for a long enough duration. When training for power, use longer rest periods. When training for fat loss, cardiovascular benefits or to increase your tolerance to lactic acid accumulation, high rep ranges with short rest intervals are appropriate.

With all that being said, the power clean exercise can be quite difficult to master. I find that the best way to learn how to correctly perform the movement is to break in down into small steps.

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Power Clean Technique

REMEMBER: While the movement description is broken down into small steps for simplicity, the purpose of the movement is to explode and develop functional power. Therefore, all the following steps are to be linked together in one non-stop motion.

 

Set Up

1. Jump up and stomp your feet. Where you feet land will likely be the optimal position for performing the power clean. This will typically be around hip-to-shoulder width with your toes pointed outwards.
2. Bend over and grasp the bar using a closed, overhand grip (palms facing behind you). Hands should be placed slightly wider than the legs - which is pretty much where your arms would naturally drift anyways.
3. The bar should be positioned approximately 1inch from the shins and just over the balls of your feet.

Positioning Tips - Tilt your bum outwards, retract your shoulder blades, tighten up your abdominals and spread your chest to ensure that your back stays aligned and bent to a 45 degree angle. Also, ensure that your shoulders are positioned ahead of the bar - never behind.

First Pull

1. Forcefully extend at the knees and hips as if you were performing a vertical jump. Make sure you keep your back flat and the bar as close to your shins as possible. The further the bar drifts from the shins, the more stress is placed on your vertebrae. Also, ensure that your hips do not lift before your shoulders do.
2. Draw the barbell towards the thighs while maintaining spinal alignment. This is commonly referred to as the “scoop” or “transition” phase.

Second Pull/Catch Phase

1. Once you’ve driven the barbell upwards to a point in which the torso and legs are fully extended, shrug your shoulders and drive yourself up onto your toes.
2. Once your shoulders are elevated, flex your elbows and drive your body under the bar by moving into a semi-squat position.
3. Once your arms are under the bar, move your elbows upwards and rest the barbell across your anterior deltoids. (Upper arms parallel with the floor).

Downward Phase

1. Lower the barbell back down to starting position at a controlled speed. Remember to explode during the upward phase and lower the weight down slowly to finish.

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Variations

The power snatch is commonly performed with dumbbells instead of an Olympic barbell. This is pointless and does nothing but increase the risk of injury to the back, shoulders and elbows. This heightened risk of injury is due to the fact that the shape of the dumbbell causes the weight to shift beyond the center of gravity. Do NOT use dumbbells as a substitute to the traditional barbell version.