Power Clean
The powerclean is an olympic lift which requires power and strength. It is also very technical and so getting an experienced coach is recommended.
Teaching points
- Start with the bar on the floor.
- Squat behind it and hold the bar with a reverse grip (palms facing back).
- Explode out through the legs.
- At the same time shrug the shoulders and pull the barbell upward, bending the elbows out to the sides.
- Keep the bar close to the body throughout.
- Rotate the elbows around the bar so that the bar is now above the wrists.
- Catch the bar on the shoulders while moving into a squat position.
- Push-up from the squat position to stand up-right.
Variations & progressions
- A hang clean starts with the legs straight and bar held at thigh height.
Muscles worked
This exercise works most major muscle groups in the body, including:
- Biceps femoris.
- Semimembranosus.
- Semitendinosus.
- Gluteus maximus.
- Rectus Femoris.
- Deltoid.
- Trapezius.
Alternative exercises
- Front squat.
- Snatch.
