Pause BELOW THE KNEE POWER clean
Pause below the knee Power Clean — is a Clean variation performed with a brief pause below the knee level to enhance technique, positioning, and strength development. By pausing during the lift, the athlete increases the time under tension and emphasizes the importance of maintaining proper position when the bar is just below the knees. This exercise focuses on the initial pull phase of the Clean and helps lifters maintain a more controlled bar path. By practicing this variation, lifters can refine bar control, build strength, and reinforce proper timing and back angle.
performing
Stand with feet hip-width apart, toes pointing slightly outward. Barbell should be positioned over balls of feet. Grasp the barbell with overhand grip, fist wider than shoulders. Move shins toward barbell. Keep your back straight, chest up, and shoulders over the bar.
Begin the lift by pushing through your legs, keeping your back straight and and the bar close to your body. Pause for 1 to 5 seconds just below the kneecap. After, extend your hips, then knees explosively, generating upward momentum. Keep your arms engaged, but not bent.
Once your hips and knees are fully extended, shrug your trapezius and get up on toes. Simultaneously pull the barbell upward with arms.
While the barbell reaches its highest point, slide your feet to the sides and catch the barbell on your deltoids. The bar should be aligned with your mid-foot, your chest up, and your elbows pointing in front of you.
Stand up from squat and extend hips and knees fully while stabilizing barbell. Control the descent of the barbell back to starting position.
The Pause below the knee Power Clean is a full-body exercise that engages multiple muscle groups.
- During the initial pull, the glutes and quadriceps are activated, providing the force to lift the weight off the ground.
- As the lift continues into explosive hip extension, the glutes team up with other powerful muscles to generate the force needed for full extension.
- During the second pull, the calf muscles play a crucial role in plantarflexing the foot, and the upper trapezius muscles lift the shoulder blades, while the biceps and deltoids help keep the bar close to the body and pull even higher.
- Afterwards, the glutes and quads become the main muscles that drive the transition into a partial squat. Rising also requires the use of adductors.
- The erector spinae, abdominals and other core muscles that support the spine are responsible for the safety and stability of the lift.
- The stabilizers in the pull are also the calves, lats, and hamstrings. The rotator cuff, serratus anterior and rhomboid muscles stabilize the shoulder and scapula.
Muscles working
Programming
Programming Clean variations can vary depending on an individual's goals, experience level, and overall training plan. For beginners, it’s crucial to focus on learning proper technique and gradually increasing the weight. More advanced lifters may incorporate specific Clean variations into Olympic weightlifting routines and vary the intensity and volume over time.
The Pause below the knee Power Clean reps programming vary from 1 to 3 in order to maintain good positions. This variation increases the time under tension and is usually performed with lower weights then the Power Clean — 50−70% of the best Clean. Sets can vary from 1-3 with a heavy weight to 5 for light technique work. The Pause below the knee Power Clean is often programmed in a superset with a Clean and other variations, such as Pause below the knee Clean, to improve each phase of the Clean.
The Pause below the knee Power Clean is usually performed before a Clean and Jerk, Pull or Squat, but after Snatch and Muscle Clean. This can also be used as a light weight finisher for technique work.
Variations
Different variations of the Pause Clean used to train specific aspects:
Pause below the knee Clean. Pause the initial pull below your knees, focusing on the positioning and timing.
Pause above the knee Power Clean. Pause the initial pull above your knees, focusing on the positioning, emphasizing power and explosiveness.