How to Power Clean

About the Power Clean

There are three basic positions when it comes to the power clean. We have the starting position, the explosion position and the rack position.

After training numerous clients I've learned the best way to teach this exercise is from the top down.

Proper powerclean form

Rack position

• As you saw in the video above the top part of the power clean is the rack position (front squat postion). When you're in the rack position your chest should be up and your elbows will be pointed forward with the weight of the bar on the shoulders (not the arms/wrists). This is a very important point to remember. The deltoids are absorbing all of the weight in this postition and the hands are just there to keep it in the correct position.

• The rack position is very uncomfortable when you are first learning the power clean. Most people need to stretch their wrists for a few workouts before it becomes comfortable. Flexibility also plays a big role in regards to how high you can get your elbows.

Explosion position

• In the explosion position we are preparing for the big jump or explosion of power in the power clean. You will be holding the bar as before in the hang position, except this time the bar will be on your thighs. This will force your butt out and your back to lean over the bar slightly. Your arms and elbows should be straight.

Starting position

• The starting position has you standing with your feet about 15 inches apart with your toes turned slightly out. The arms will be hanging down with the grip a little wider than shoulder width. Your knees should be bent with your back straight. Your grip should be a palms facing you grip.

Putting it all together

• Start with the bar on the floor in the deadlift position with your feet hip width apart. Pull the bar up slowly to the explosion position. Keep the bar as close as possible to the body.
• As the bar comes up you should explode to your toes and continue to pull the bar straight up. At this point in one motion, you should "pop" under the bar (don't lean back) and catch the bar with your knees bent in the rack position.

Common Power Clean Mistakes

• Rounding the back - When starting the lift you want to make sure you have good spinal alignment. This means that your back is straight, your shoulders are back, your head is up and your eyes are forward. This will help to prevent rounding the back.

• Wide Stance - Your hips should be under your body about 15 inches apart (hip width). A wide stance will not let your hands be on the outside of your legs, which is crucial for pulling the bar up your legs at the start. A wide stance also severely limits the amount of power you can generate in the power clean.

• Lifting the bar outward (away from the body) - Many people new to the power clean make the mistake of doing a reverse curl as they bring the bar up. This is wrong. The power clean does not involve movement of the arms until after the explosion position. The arms hang straight down and all of the lifting comes from the legs and the hips.

Where do I start if I'm a beginner? (weights, reps, sets)

As a beginner your first goal is to learn the proper motion and feeling of the power clean. Even if you're a 240 lb. guy, you should start out with just the barbell (45 lbs). The only purpose of your first few sessions will be to learn the proper form of the lift. We're not trying to build strength, or put up a bunch of weight. That will come later. Your workout

• Weight: barbell (45 lbs)
• Sets: 3
• Reps: 12

I'm usually against high rep workouts for 3 sets, but this is an instance where it will be very benficial to you. The practice of doing the power clean over and over will help ingrain the movement into your nervous system. As you get better and more proficient with the power clean, increase the weight slightly (10-20 lbs total). If the bar was too light before and you had trouble exploding onto your toes, this may help you correct that. When you have your form down pat and you can successfully perform power cleans, go ahead and add the lift to your strength training program.

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