How to Power Clean

To perform a Power Clean, start by explosively thrusting your hips forward to “scoop” the bar onto your upper thighs as your chest becomes upright. Maintain a slight bend in your knees and keep your feet flat on the ground. Use this momentum to drive the weight upwards by pushing through both feet into a triple extension, where your hips and knees are fully extended.

Introduction:

The Power Clean is a foundational exercise in both CrossFit and Olympic weightlifting, known for its ability to build explosive power, strength, and coordination. This dynamic movement involves lifting a barbell from the ground to your shoulders in one swift motion. Whether you’re looking to improve your athletic performance, increase your strength, or simply add a new skill to your fitness repertoire, the Power Clean is a valuable exercise to master. In this guide, we’ll break down the Power Clean into easy-to-follow steps, discuss the necessary equipment, provide scaling options, highlight common mistakes, and explain the benefits of this powerful movement.

Steps in the Power Clean movement

Setup:
- Stand with your feet hip-width apart.
- Position the barbell over the middle of your feet, close to your shins.
- Bend at your hips and knees, grasping the barbell with a shoulder-width grip, keeping your back flat and chest up.
First Pull:
- Begin by driving through your heels, extending your hips and knees.
- Keep the barbell close to your body as you lift it off the ground.
- Maintain a neutral spine and tight core.
Transition:
- As the bar passes your knees, shift your torso to an upright position.
- Keep your elbows extended and the bar close to your body.
Second Pull:
- Explosively extend your hips, knees, and ankles in a jumping motion.
- Shrug your shoulders and pull the bar upward with your arms, keeping your elbows high and outside.
Catch:
- As the bar reaches its peak height, quickly rotate your elbows around and under the bar.
- Catch the barbell on your shoulders in a front rack position, with your elbows pointing forward and your knees slightly bent.
Stand Up:
- Stand up fully by extending your hips and knees, stabilizing the barbell on your shoulders.
- Ensure your torso is upright and core engaged.
Lower the Bar:
- Lower the barbell back to the starting position by reversing the movement, maintaining control throughout.

What Equipment is needed

Barbell: A standard Olympic barbell is recommended for performing Power Cleans.
Weight Plates: Select appropriate weights for your fitness level and goals.
Lifting Platform or Flat Surface: Ensure you have a stable and flat surface to lift from.
Weightlifting Shoes (Optional): Shoes with a firm, raised heel can provide better stability and positioning.
Chalk

Check out the Equipment subsite for more tools, tips, and inspiration.

Scaling Options:

To gradually build strength and proficiency, consider the following scaling options:

Hang Power Clean: Start with the barbell at your thighs instead of the ground, focusing on the explosive hip extension.
Dumbbell Power Clean: Use dumbbells instead of a barbell to reduce the load and complexity.
Kettlebell Clean: Use a kettlebell to perform a similar movement pattern with a different implement.

Common Mistakes to Avoid:

Poor Starting Position: Ensure your back is flat, chest is up, and bar is close to your shins at the start.
Early Arm Bend: Keep your arms straight during the first pull to maximize power transfer from your hips.
Not Fully Extending Hips: Make sure to extend your hips fully during the second pull for maximum explosiveness.
Catching the Bar Too Low: Aim to catch the bar in a higher position on your shoulders, with your elbows up.

Benefits of the Movement:

Explosive Power: Enhances athletic performance by developing explosive strength in the hips, legs, and upper body.
Full-Body Workout: Engages multiple muscle groups simultaneously, providing a comprehensive workout.
Improved Coordination: Requires precise timing and coordination, improving overall athleticism.
Enhanced Core Stability: Strengthens the core as it stabilizes the body throughout the movement.

Which Muscles Are Worked:

During this exercise, the following muscle groups are engaged:

Primary Muscles: Quadriceps, Hamstrings, Glutes, Trapezius, Deltoids.
Secondary Muscles: Lower Back, Abdominals, Forearms, Calves.

Alternative Similar Movements:

If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:

Check out the exercise library for more alternatives!

Q&A on Power Cleans

How to do power cleans correctly?
To perform power cleans correctly, follow the step-by-step guide in the “Steps in the Power Clean Movement” section. Focus on keeping the barbell close to your body, fully extending your hips and knees, and catching the barbell on your shoulders with your elbows high.

What are the 5 common mistakes when performing a power clean?

Poor starting position
Early arm bend
Not fully extending hips
Catching the bar too low
Lack of control when lowering the bar

What are the 5 phases of the power clean?

Setup
First Pull
Transition
Second Pull
Catch and Stand Up

Are power cleans easy?
Power cleans can be challenging due to the coordination, strength, and technique required. However, with consistent practice and proper guidance, you can master the movement.

Is a power clean harder?
Power cleans can be harder than other lifts because they require explosive power, precise timing, and coordination of multiple muscle groups. However, the challenge makes them highly rewarding.

What is the best grip for power cleans?
A shoulder-width grip with your hands positioned just outside your knees is typically best for power cleans. This grip allows for optimal control and power transfer.

How much can an average man power clean?
The amount an average man can power clean varies based on fitness level and experience, but typically ranges from 0.5 to 1.5 times their body weight.

Should I power clean every day?
It’s not recommended to power clean every day due to the intensity and demand on your muscles and nervous system. Incorporate rest and recovery into your routine.

Are power cleans better than squats?
Power cleans and squats serve different purposes; power cleans are better for explosive strength and full-body coordination, while squats are excellent for building lower body strength and muscle mass.

Should you go heavy on power cleans?
It’s important to prioritize technique over heavy weights, especially when learning the movement. As you become more proficient, gradually increase the weight to challenge your strength and power.

Is power clean explosive?
Yes, power cleans are highly explosive movements, requiring a rapid extension of the hips, knees, and ankles to lift the barbell.

Are power cleans good for size?
Power cleans can contribute to muscle size, particularly in the legs, back, and shoulders, but they are primarily focused on building power and athletic performance.

Are you supposed to jump on power cleans?
You should extend your hips, knees, and ankles explosively, which may create a slight jump, but the focus should be on lifting the barbell rather than jumping high.

How do I get better at power cleans?
To improve your power cleans, focus on mastering the technique, performing accessory exercises like front squats and deadlifts, and practicing regularly with proper form.

Do power cleans burn fat?
Power cleans can help burn fat by increasing your overall caloric expenditure and boosting your metabolism, especially when incorporated into high-intensity training routines.

How many reps should I do for power cleans?
For strength and power development, perform 3-5 sets of 3-5 reps. For conditioning, higher reps like 8-12 per set can be incorporated into your routine.

Do power cleans help sprinting?
Yes, power cleans enhance explosive power and strength in the legs and core, which can improve sprinting performance.

Conclusion:

Incorporating Power Cleans into your CrossFit routine can significantly enhance your strength, power, and overall fitness. By mastering this complex yet rewarding exercise, you’ll unlock new levels of athleticism and performance. Remember to start with lighter weights, focus on technique, and gradually increase the load as you become more proficient. Happy lifting!