The power clean is an overall muscle developer which increases explosion.  It is the best exercise for converting the strength obtained from other exercises into real power.

The power clean is a very technical lift which combines the deadlift, the high pull, and also the front squat.

This exercise is great for developing

  • Explosion
  • Strength
  • Power

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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.

How to power clean picture

  • 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.

How to power clean picture

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.

how to powerclean picture

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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7 Comments »

Comment by Ricky P
2008-09-17 21:15:44

Thanks for the info Vic. Power Cleans have always given me trouble, Ill try this out on Thursday…

 
Comment by Dan
2008-12-31 16:15:43

I hope you realize the kid in the video isn’t racking the bar across his shoulders when catching it. He is catching it with his hands, leading to a lot of unnecessary stress on his wrists. The picture shows the correct rack position, the video does not.

 
2009-03-21 07:28:31

Used to compete in Power lifting in the mid 90’s. Now I am in the Senior Olympics and doing a Power Clean. I compete today and never ever did one. I do however have a Hammer high pull-shrug machine and go very heavy on those and a Nautilus seated row for a simulated deadlift with very heavy weights. Just needed advice on correct way, thankyou. I stetch my wrists several times a day. Ernie

 
2009-03-21 07:31:28

Also, as mentioned above, letting the weight fall on the shoulders is soooo important so beginners do alot of wrist, hand and forearm stretchs several times a day. Thankyou! Ernie

 
Comment by JOe
2010-02-28 19:13:49

I was shown the Power Clean by Bill Starr. I was never told to jump to the point that my feet left the floor,I was taught to explode on toes as high as I can.

 
Comment by Joe
2010-03-30 11:11:59

Was taught to Power Clean by Bill Starr was never taught to jump off the floor was taught to explode up on toes to full extension.

 

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