Power Clean

What is Power Clean? The power clean is a compound weightlifting exercise that involves lifting a barbell from the floor to shoulder height in one explosive motion. It is a foundational movement in Olympic weightlifting and is commonly used to develop power, strength, and speed.

Tutorial

1. Begin with your feet hip-width apart, toes pointing forward, and the barbell on the floor in front of you.
2. Squat down and grip the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3. Keep your back flat, chest up, and core engaged as you lift the barbell off the floor by extending your hips and knees explosively.
4. As the bar reaches hip height, quickly pull your body under the bar by shrugging your shoulders and pulling the barbell up, allowing it to flip over and catch it on the front of your shoulders.
5. Stand up straight with the barbell resting on your shoulders and elbows pointing forward.
6. Lower the barbell back to the starting position with control.

Common Mistakes

• Using too much weight, compromising form, and risking injury.

• Not extending the hips fully before pulling the barbell up. - Pulling with the arms too early instead of using the power generated from the lower body.

• Catching the barbell too high or too low on the shoulders, leading to instability.

Tips for Better Results

• Start with lighter weights to master the technique before progressing to heavier loads.

• Focus on explosiveness and speed during the lift. - Keep the barbell close to your body throughout the movement.

• Practice proper breathing techniques to enhance performance and stability.

Muscles Worked

• Primary muscles: Quadriceps, hamstrings, glutes, lower back, traps, and shoulders.

• Secondary muscles: Core muscles, forearms, and calves.