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Power is your ability to generate strength fast.  Improving your power improves your ability to use the strength you’ve already built.

In the short term, training for power activates high-threshold motor units to fire on all cylinders and recruit more muscle during your training. This results in  more efficient training sessions for greater gains in strength, muscle, and performance.

In the long-term, you’ll improve neuromuscular efficiency through improved intermuscular and intramuscular coordination.

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Performing a clean is very similar to performing a vertical jump. Because of this, it makes sense to establish a correct jump position with the feet as a starting point.
To accomplish this, step forward as if performing a two-footed vertical jump, but instead of actually jumping, freeze in a two-footed jump position. The majority of the time this will put your feet in a good starting position

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With the foot position established, the next step is to learn correct hand position. Place your hands on the bar slightly wider than the legs in a palm down position with the thumbs pointed toward the midline of the body.

When the hands are correctly placed on the bar, the tips of the thumbs will just touch the legs. This step provides a good starting hand position that can be adjusted based on individual preference.

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Because the hook grip (thumb wrapped around the bar, fingers wrapped around the thumb) provides a superior grip on the bar, we require our athletes to use this technique when performing the clean. Initially this may be uncomfortable, but this discomfort will subside as long as you're consistent about using this grip.

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Clean (Weight Lifting)

A Weight Lifting Clean is an explosive lower-body powered movement that lifts a weight from a lower position to a higher position which is called racking position. The racking position can be chest or shoulder height depending on what equipment is used. The clean can be performed with a piece of exercise equipment from the ground

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Starting Position

Learning the clean from a hang above the knee position makes the learning process easier. After you're able to consistently perform the movement correctly from the hang position, you can begin learning the movement from the floor.

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Most Common Mistake

The most common mistake made while Cleaning a weight is that the athlete uses the upper body to get the weight to a racking position, i.e curling it up with upper-body strength only, mainly the biceps. This is especially noticeable with beginners who have a weight that is too light, in which case they simply cannot comprehend the concept of using the stronger muscles of the body (legs) to power the Clean. They will —and understandably so— think “this is so light that there is no need to make it complicated”, this is where a good trainer comes in and explains that the lighter weight is used to master the exercise execution and that trying to curl a heavy weight with the upper body can become impossible or even cause injury.

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Olympic Coaching Tips: Clean and Jerk in Slo Mo

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Olympic Weightlifting - Clean technique slow motion.mp4