power clean
Power Clean (Half Squat Clean, Half Seat Clean) — is a Clean variation that involves lifting a barbell from the platform to chest as in the regular Clean, but the difference is the height of the catch. Usually the Power Clean is performed with the thigh parallel to the floor and higher. The Power Clean is a great exercise for athletes who are new to weightlifting or who have limited range of motion in their joints. The Power Clean is an explosive movement that requires a rapid extension of the hips, knees, and ankles. It helps develop power in these lower body joints and the athlete’s overall speed and explosiveness.
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 the bar close to your body. As the barbell passes your knees, 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 partial squat and extend hips and knees fully while stabilizing barbell. Control the descent of the barbell back to starting position.
The 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 Power Clean reps programming vary from 1 to 5 and load from 50 to 90% of the best Clean. Sets can vary from 1-3 with a heavy weight to 5 for light technique work.
The Power Clean can be a useful variation for refining Clean technique. Athletes can work on specific aspects of the lift, such as the second pull and the catch, without the full range of motion and complexity of the Squat Clean. It can also be performed as a light variation of the Clean during the deloading phase.
It is a speed remining exercise and is usually performed before Squat Clean, Jerk, Pull or Squat, but after a Muscle or Tall Clean. This can also be used as a light weight finisher for technique work.
Variations
Different variations of the Power Clean used to train specific aspects:
Hang Power Clean. Start the lift from a different hanging position (below or above the knee), focusing on the second pull, positioning and timing.
Slow pull Power Clean. Perform the lift with a slow pull, emphasizing precise bar control and full hip extension.