The Power Clean: A Step-by-Step Guide

Instructions

1. Setup:

   • Feet: Position your feet hip-width apart, toes slightly turned out.
   • Barbell: Place it over your mid-foot.
   • Grip: Use a hook grip (thumb wrapped under fingers) slightly wider than shoulder-width.
   • Body: Bend at the hips and knees to lower yourself. Keep your back flat, chest up, and shoulders slightly ahead of the bar.

2. First Pull:

   • Drive through your heels to lift the bar off the ground.
   • Keep the bar close to your body.
   • Maintain a flat back and slightly extend your knees while keeping your chest up.

3. Transition (Hang Position):

   • As the bar passes your knees, shift your torso upright slightly.
   • This is your "power position" with knees bent, hips back, and shoulders directly over the bar.

4. Second Pull (Explosive Phase):

   • Extend your hips, knees, and ankles simultaneously (a triple extension).
   • Shrug your shoulders forcefully and pull the bar upwards, keeping it close to your body.

5. Catch:

   • As the bar reaches its peak height, rotate your elbows quickly under the bar.
   • Catch the barbell in the front rack position, with elbows high and upper arms parallel to the ground.
   • Land with knees slightly bent to absorb the load.

6. Stand Up:

   • Fully extend your hips and knees to complete the lift.

Tips

1. Warm Up Properly:

   • Engage in dynamic stretches, such as hip openers and wrist mobility exercises.
   • Perform light sets of cleans or deadlifts to prime your body.

2. Keep the Bar Close:

   • The bar should stay as close to your body as possible throughout the lift to optimize power and control.

3. Focus on Timing:

   • The second pull should be explosive, but only after you've completed the first pull correctly.
   • Avoid pulling too soon or rushing the movement.

4. Improve Your Front Rack Position:

   • Work on wrist and shoulder mobility to comfortably hold the bar with high elbows.

5. Start Light:

   • Begin with an empty bar to practice technique, then gradually increase the load as you gain confidence.

6. Use Your Legs, Not Your Arms:

   • Power comes from the hips and legs. Avoid over-relying on your arms to pull the bar.

7. Breathe and Brace:

   • Take a deep breath before the lift and brace your core to stabilize your spine.