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1. Bar placement

positioned just below C7 across upper trapezius and rear deltiods-high bar

2. Grip

hands grip bar just outside shoulder width

3. Stance

The hips, knees, shins, ankles, and feet should be aligned with each other at approximately shoulder width

4. Depth

The crease between the thigh and hip must be lower than the knee and top of the thigh

5. Maintaining thoracic position

The shins and torso should remain parallel with one another throughout the descent phase.

6. Foot placement

The feet should be turned outward slightly

Heels must remain on the floor and knees aligned over feet.

Common errors

1. Bar position too high (Hurting your neck)

2. Rounding lower back 9tight hamstring, lack of general flexability)

3. Heels lifting during movement (tight calf muscle)

4. Reduced torso to sloor angle through movement

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1. Correct lumbar position (McKea, M.R. 2010), the lifter portrays a flat back, and high elbows.

2. Head positioning , links to lumbar positioning

3. Heels remain on the floor, through knees aligned over feet

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1. Deficit of depth during back squat is from the lifters squatting position that is too shallow. This occured due to the foot placement bing too straight forward, which restricted natural hip and knee movement, leading to reduced depth due to imbalance.

Squat depth can be easily corrected with targeted cueing and feeback or pysical cues such as box squats at desired depth height. Identify and adjust the error in lifters foot placement.

This is key as the gluteus maximums, a strong hip extensor becomes progressively more engaged as the depth of the squat increases (Caterisna et al., 2002). Developing specific force and power attributes effectively.

2. The lifters heels come off the floor, due to improper stance. leading to instability and poor balance causing the heels to lift, or tight calf muscles.

Foot positioning is key when squatting and heels must remain on the floor throughout the squat. This can be improved simply by verbal cues such as "keep heels down" or "press down with heels" to optimise foot and ankle position (Kushner, AM. 2015).

Another point to improve heels lifting could be calf exercises such as downward dog and seated calf raisers.

3. The lifter had poor shoulder mobility, which led to poor bar positioning as tightness in the shoulders limiting to grip the bar and pull it securely into position. To improve technique, the lifter can use a wider grip temporarily until mobility improves. However incorporating stretches for the shoulders such as banded stretches will improve mobility and bar positioning.

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Point 1. & 2.

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1. Angle of feet, turned slighly outward allowing the squat to become more stable and reduced the risk of heels lifting.

2. Knee to hip ratio/ squat depth

Achieved- the hip began above the knee in the poor technique back squat , however the improved Back squat the hip was just below the knee, improving stability and overall squat depth.

3. The head stayed upward forward keeping allignment in back

4. Heels remained on the ground , improved prior calf strecthes.

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1. Positioning of bar on shoulders, as during the poor technique and improved technique the bar placement was still uncomfotable to the lifter.

2. The lifter improved the head and lumbar positioning however there was still room for improvement in regard to the chest up and out.

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Point 2. & 3.

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The Barbell Back Squat Exercise : ACSM’s Health & Fitness Journal

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1. Bar placement

The bar should be infront of the quadriceps lined up with the inside of the bar

2. Grip

hands grip bar just outside shoulder width, allowing for a vertical bar path

3. Stance

The feet are spaced shoulder width apart, this position might be varied slightly due to individual differences in torso and leg length

4. Depth

The crease between the thigh and hip must be lower than the knee and top of the thigh

5. Maintaining thoracic position

Flattened back through slight retraction of shoulder blades.

The head must raise (around 45 degrees) whilst pulling bar from the floor through extension in knees, hips and vertebral column so the bar is pulled above the knees, to the thighs.

6. Foot placement

Heels must remain on the floor and knees aligned over feet.

Common errors

1. Lack of back mobility (rounded back)

2. Bar too far out

3. Foot placement

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The Lumbar and Sacrum Movement Pattern During the Back... : The Journal of Strength & Conditioning Research

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only used to indicate when the descent of the squat should cease, yet the behavior of the lumbar-scarum segments remains unclear. The purpose of this study was to quantify the lumbar-sacrum movements during the back squat, because the movement of the sacrum is influenced by the width of stance, this variable was also investigated. Thirty trained subjects, 18 men with 1 repetition maximum (1RM) squat of 123% (13.9%) of bodyweight and 12 women with 1RM squat of 93% (15.6%), performed a set of narrow and wide stance squats, each carrying an additional 50% of body weight as load. The timing and movement of the lumbar angle (T12/L1), sacrum angle (L5/S1), and lumbar flexion angle (lumbar lordosis) were measured in 3 dimensions for the ascent and decent phases. Men and women achieved similar lumbar angles for both width of stance and phase. Sacrum angles, lumbar flexion angles, and timing differed significantly (p < 0.05) between gender and width of stance. The lumbar flexion range during the descent phase for women in narrow and wide stance was 12.9° and 12.6°, respectively; for men, this range was significantly (p < 0.05) larger at 26.3° and 25.4°, respectively. Men and women developed different movement patterns for the squatting movement, and therefore, this needs to be considered in strength development and screening procedures. The lumbar spine became kyphotic as soon as a load was placed on the shoulders, and any teaching cues to maintain a curved lumbar spine when squatting must be questioned.…

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1. Rounded back, the lofter shows poor back alllignment , this occured as the lifter started with the hips too high which forced the back to round and knees to misalign.

this can be improved by making sure the head is lifted and looking stright forward , alternatively recording lifts to help identify errors and correct the technique.

2. Knee caving, caused by improoper trunk mechanics as posture in squats and movements can reduce hip flexion and failed to engage the glues adequately. this can be inproved by incorparating single-leg exercises like step ups, to improve stability and reduce reliance on compensatory muscles. Practicing controlled squats and cutting movements with video feedback to ensure knees track over toes (Lau, M. 2024).

Combining strength training and technical improvements, lifters can correct a rounded back and poor hip to knee alignments during the deadlift, ensuring both safety and optimal performance.

3. Straight leg, from the frontal view image you can clearly see the lifters legs have no significant bend, making it more uncomfotable and states the lifter will lift with there back and not arms and legs, causing the rounded back presented in the sagittal view, By focusing on improvemements to correct the bend in the legs, such as assisted squat or bx squats to guage the right debth.

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First pull phase - Areas of improvement  (Frontal)

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First pull phase - Areas of improvement  (Frontal)

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Second pull phase- Areas of improvement (Frontal)

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Second pull phase- Areas of improvement (Frontal)

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Catch phase- Areas of improvement  (Frontal)

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Catch phase- Areas of improvement  (Frontal)

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Second pull phase- Areas of improvement (Sagittal)

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Second pull phase- Areas of improvement (Sagittal)

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First pull phase - Areas of improvement  (Sagittal)

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First pull phase - Areas of improvement  (Sagittal)

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Improved  First Pull phase of PowerClean

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Improved  First Pull phase of PowerClean

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Improved  Second Pull phase of PowerClean

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Improved  Second Pull phase of PowerClean

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Improved  Second Pull phase of PowerClean

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Improved  Second Pull phase of PowerClean

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Improved  First Pull phase of PowerClean

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Improved  First Pull phase of PowerClean

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1. Hand width remain just outside of shoulder width, allowing proper extenstion in the arms.

2. Correct grip, and arms are fully extended., Shoulder is slightlly over the bar . This looks good from a frontal view.

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1. Maintaining bar positioning throught lifts

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1. Improved Head and lumbar positioning showing head in line with vertebral column

Achieved- better mobility, flat back relaxed trap, chest is up and out.

2. Improved depth of squat in starting phase,

3. Improved Hip to knee ratio (hip lower than shoulder)

Achieved- improved core activation, comfort prior lift and during.

4. Improved stance, lifter now displays correct positioning of feet, hands and knees.

Achieved- feet were placemed shoulder width apart and hands were place just on the outside of knee with full arm extension and correct grip.

5. Knees caving inward

The lifter improved their foot angle outward slightly which allowed knees to go outward when driving upward motion.

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1. Bar placement

positioned just below C7 across upper trapezius and rear deltiods-high bar

2. Grip

Hook grip, wrapping fingers around the bar and then securing the thumb under the fingers.

3. Stance

The feet are shoulder width apart, with toes pointed slightly out.

4. Depth

Squat down so thighs are parallel to the floor,

5. Maintaining thoracic position

The shoulders are slightly ahead of the bar, back is flat head up and chest out.

6. Foot placement

The feet should be turned outward slightly

Heels must remain on the floor and knees aligned over feet.

Common errors

1. early arm bend

2. not achieving triple extension

3. rounded back

4. not briining elbows through in catch

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What to improve & Coaching points  First pull phase:

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What to improve & Coaching points  First pull phase:

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1. The lifter was quite nervous prior to this lifting technique, which lead to overthinking the technique and stages required for the list. this can be overcome by continuous practice with or without bar to boost confidence, breaking down components till the lifter fully understands.

2. The lifter had poor lumabar positioning due to over-extension in the lower back to compenste for poor hip engagement. This issue can be improved by the proper set up in squat ensuring hips arenot too high at the start. The lifter could practice hip hinges with a dowel along the back to ensure the spine stays in alignment as you bend forward. This can also link to the lifters head positioning

3. Poor head positioning due to lifter being nervous and not confident to complete lift and forgetting to raise their head and ensure their comfortability prior lift. Use verbal instruction to focus on an object in the lifters guidline to ensure correct head positioning and guidence throughout lift.

4. Knees caving inward - causing imbalance and reason of poor squat depth. The lifter should allow their knees to track directly over the feet, and shoulders should only be slighlty in front of the bar. This can be improved by using resistance bands around the thighs or knees, during squat to encourage outward knee drive.

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What to improve & Coaching points  Second Pull Phase:

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What to improve & Coaching points  Second Pull Phase:

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1. The front rack catch

The lifter failed to shrug and lift arms high enough to gague full range of motion, to improve this verbal cues such as "elbows up and forward", or assitance to put arms into the correct position so lifter can feel how it should feel

2. During the triple extension the lifter clearly displays a rounded back, which can comprimise the power transfer and increase risk of injury. this can be prevented and improved by ensuring the set up position is correct prior to lift, coaching point - start with head forward and chest slightly higher than the hips, ensuring a neutral spine.

Strengthening key muscle groups would also improve mobility, and reinforcing poroper technique will eliminate the tendency to round the back and achieve an overall better power clean.

3. Poorly executed triple extension at hips, caused by the curved back, preventing the full extension of the upper body. this can be easily corrected through the fixation of the curved back.

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What to improve & Coaching points  Catch Phase:

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What to improve & Coaching points  Catch Phase:

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1. The front catch position

2. The lifter did not bring elbows through in the catch, clearly shown in the image the arms are by the side and not touch tight to the body.

The bar should rest on the delts, not in your hands. The fingers should guide the bar, so do not grip too tightly. Due to letting the knees go too far forawrd. This can be improved by pratciing on an empty barbell or work on front squats to reinforce the correct rack postion and get comfortable with bar sitting on shoulders (Preiato, D. 2022).

3. Poor squat technique

The lifter is diving forward in the second pull phase leading to the poor posture shown in the catch phase, This can be easily fixed by implementing practice drills such as jumping into the catch position without a barbell.

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1. Correct hand placement and grip technique

The lifter placed hands just outside of hip width, gripping the bar with a Hook grip, locking fingers around the bar securely with thumbs locked under. . Coaches should also teach athletes to listen to their bodies and adjust grip or load as needed to prevent overuse injuries (Scrivener, R. 2024).

2. The lifter portrays perfect distance of hands just outside of shoulder width and correct grip to ensure safety and overall better lift

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1. Positioning of bar on shoulders ,Lifter felt it was much more easier than their previous lift, yet found it still uncomfortable when in the final hold., However there is still room for more improvment to futher better the catch.

2. In the catch phase, there was a slight lean back in the catch position, which could be detrimental to safety precuations during a power clean, to further improve this by lhaving a lighter weight or if using a heavy weight making sure correct flooring and shoe capability is implemented.

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1. Improved Head and lumbar positioning showing head in line with vertebral column

1. Achieved- better mobility, flat back relaxed trap, chest is up and out.

2. Hip and Knee ratio, improved through deeper squat depth .

3. knee drawing outward as opposed to inward in bad lift example, from hip positioning and improved stance.

4. Triple extension at the hips were iimproved, as the lumbar positioning was improved , this allowed the lifter to fully extend straight up through ankles knees and hips, bettering their chnaces of a clean second pull and catch phase.

5. Shoulder shrug

the lifter was able to reach their shoulder reach to their highest elevtion, to begin flexing elbows and pullinh under the bar. This was improved after continous practice.

6. Landing position in the catch phase, was improved by a wider support base, as toes were turned out for balance, allowing the squat to be deeper and more stable.

7. Catch , the lifter pulled their body under the barby roatating arms under the bar, whilst flexing hips and knees to a partial squat . Elbows where not at optimal height, but were improved from the pre lifting power clean.

8. Overall the lifter felt fully confident during the post lift as they were able to realise what they did wrong pre lift, building confidence and overall improved power clean.

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Sports Performance Series: Analysis of the deadlift : Strength & Conditioning Journal

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An abstract is unavailable. This article is available as a PDF only.

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Explore deadlift training grip variations for personal trainers. Boost your technique & strength with our expert advice on effective grip strategies.

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1. As the bar passes the knees, shift torso slightly backward and push knees forward to position tunder bar

2. When the bar is between the knee and mid-thigh, explosively complete triple extension

Triple extension refers to the simultaneous straightening (or extension) of the ankles, knees, and hips.

3. Simultaneously, perform a powerful shoulder shrug to maximise upward momentum

4. Once the shoulders are fully shrugged, elbows will be pointed upward before the final catching phase

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1. Without bending your back keep the bar close to shins.

2. Explosively pull up the bar upward by straigtening your knees and hips.

3. arms should stay straight and head should be upright and in line with spine

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1. As the bar reaches peak height during shoulder shrug in the second pull phase, the lifter would acitvely pull themself under it by driving the elbows forward and up. Creating a stable rack position on shoulders.

2. Quickly drop into a wider stance squat by bending knees, hips and ankles beneath the bar.

3. Catch the bar securely across the front of shoulders, ensuring it rests on the collarbone with the eelbows forward and high to maintain stablity.

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How to Power Clean: Tips, Variations & Common Mistakes | Legion

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This power clean form guide will teach you how to do the power clean, hang power clean, dumbbell power clean, power clean and jerk, and more!

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I generally don’t care how fast you perform the first pull as long as you prioritise position and it doesn’t compromise the energy you can put into the second pull, so while for me the first pull is about control and optimal position, the second pull is about acceleration, aggression and power.

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The power clean is an explosive whole body movement used by weightlifters and athletes to develop strength and power.

While it began as an essential Olympic weightlifting movement, the power clean has become a staple in the training programs of team athletes and people who practice CrossFit.

This movement is broken down into several phases and requires a good deal of technique to perform properly.

In this article, we'll review the power clean, including how to perform it, a few variations, its benefits, the muscles worked, and several common mistakes people make when doing this exercise.

The power clean is a technical movement that requires the coordination of several of your body's major muscle groups.

The term "power," in this context, means that the bar is caught in a partial squat, or power position.

Before adding weights to the bar, beginners will benefit from practicing the movement with an empty barbell or section of PVC pipe to make sure they are using proper form and avoid getting injured.

For best results, consider consulting a certified trainer, if you have access to one. They can walk you through the movement and help critique your technique.

To best explain how the power clean is performed, it can be broken down into six phases, as follows.

The 6 phases of the power clean

1. Starting position

Before initiating the first part of the movement, proper setup is key:

1. With the barbell just in front of your shins, stand with your feet slightly wider than shoulder width, with your toes pointed slightly outward. This allows your knees to track directly over your feet.

2. Squat down and grasp the bar with a grip slightly wider than shoulder width and your hands facing your legs.

3. Your arms should be just outside your knees and fully extended, with your shoulders just slightly in front of the bar.

2. First pull

1. While maintaining a natural curve in the spine and strong torso, forcefully extend your hips and knees to drive the bar off the floor, keeping the bar close to your body. Your hips and shoulders should rise at the same rate.

2. Keep your arms extended, heels on the ground, and shoulders slightly in front of the bar as the bar travels upward.

3. The weight should be distributed throughout your entire foot.

3. Transition (scoop)

1. As the bar rises above your knees, thrust your hips forward, bending your knees slightly and shifting your weight toward the front of your feet, to move your thighs against the bar.

2. This sets you up for a powerful second pull.

4. Second pull (power)

1. As the bar comes off of your thighs, explosively extend your hips, knees, and ankles. Keep the bar close to your torso.

2. As your hips, knees, and ankles extend, rapidly shrug your shoulders and flex your elbows to pull your arms and body under the bar.

5. Catch

1. Drop into a partial squat position, keeping your torso strong and erect.

2. As your body comes under the bar, your arms and hands should rotate around and under the bar to create a shelf - hands facing upward, elbows fully flexed, and upper arms parallel to the floor.

3. After gaining control and balance, stand up tall, with the bar in the catch position on your shoulders and clavicle.

6. The return

1. When you've completed the rep, rotate your hands back around the bar to remove it from your shoulders and clavicle. Gradually lower the bar back down to your thighs.

2. Simultaneously flex your hips and knees to lower the bar back down to the floor.

3. Set up the bar for the next rep.

Summary
The power clean is a complex movement that takes time and practice to learn. For best results, you may want to consult a certified trainer to walk you through the six phases and critique your form.

Due to its unique movement pattern and whole body muscle recruitment, the power clean can provide several potential benefits when incorporated into your training program.

Creates explosive power development

The power clean is well known for its ability to help athletes improve their explosiveness and power development.

This is why strength and conditioning coaches use the power clean as training for sports such as football, baseball, hockey, basketball, and soccer.

A 2019 study in 20 active males found that adding in the power clean as a part of a 10-week training intervention resulted in significant improvements in markers of power development ().

In particular, the less experienced participants had greater improvements in the rate of force development, which is a measure of explosive strength.

Incorporating the power clean into your strength and conditioning regimen may boost your power development and sport performance, especially if you are new to training.

Can improve body composition

Another desirable benefit of performing the power clean is that it can provide body composition improvements.

High intensity resistance exercises like the power clean can stimulate muscle growth and fat loss ().

In fact, a 2021 review study found that performing regular resistance training can reduce body fat percentage and body fat mass in healthy adults ().

Based on these findings, including the power clean as a part of a well-balanced training program may yield great improvements in muscle mass and body fat percentage.

Can help improve coordination

Considering that the power clean is a highly technical movement that takes a good deal of skill to complete, including it in your training regimen may improve your overall muscle coordination.

To test this claim, a 2021 study compared the muscle coordination of seven weightlifters and ten unexperienced participants while performing the power clean ().

They found that the weightlifters exhibited significantly better muscle coordination while performing the exercise than the unexperienced participants.

This suggests that becoming competent at the power clean may indicate improvements in muscular coordination during exercise, which may carry over into athletics and activities of daily life.

Summary
The power clean is a challenging movement that comes with several potential benefits, such as boosting explosive power development, enhancing body composition, and improving overall coordination.

While the power clean is one of the more common clean variations, there are a few other alternatives that you should be aware of.

Hang clean

The hang clean is quite similar to the power clean, though there are a few factors that differentiate the two.

First off, instead of starting from the floor, the movement is initiated from the hang position.

This means that you lift the bar from the floor before starting the movement and hold it in front of your mid-upper thighs, with your arms hanging straight.

From there, you lower the bar slightly to start the movement and develop momentum.

The transition (scoop) and second pull phases are identical to the power clean. However, the other step that differs between the hang and power clean is the catch portion.

The power clean is caught in a partial squat, whereas the hang clean is caught in a full front squat.

Clean and press

For those who have become good at the power clean and are looking to increase the intensity of the movement, a suitable progression would be the clean and press.

For this exercise, instead of lowering the bar back down after the catch portion, you'll dip your legs slightly, drive your hips forward, and press the bar overhead.

The clean and press requires an additional level of strength, coordination, and stability to perform correctly.

By incorporating a pressing movement into the exercise, you'll add an additional upper body strength component, which transfers well to a number of sports.

Clean and jerk

The clean and jerk is one of the two competition movements performed in Olympic weightlifting. The other one is the snatch.

The clean and jerk also includes an overhead portion, but instead of pressing the barbell overhead, you'll dip your hips slightly and explosively power the barbell up in the air.

In the clean and press, you press the bar overhead in a slow and steady manner, but in the clean and jerk, you swiftly jerk it overhead instead.

Another differing factor is the catch portion of the clean and jerk.

Most often, the bar is caught in a full squat in this exercise. During the clean and press, on the other hand, most people catch the bar in a power, or partial squat, position.

You can add this fundamental Olympic weightlifting movement to most strength and conditioning programs.

That said, athletes and coaches often opt for the clean and press because it's slightly easier to perform and may have better carryover to some sports.

Summary
The power clean is among the most common clean variations of the exercise, though some other popular ones include the hang clean, the clean and press, and the clean and jerk.

Considering that the power clean is a complex movement that requires a good deal of skill and technique to complete, there is quite a bit of room for error.

The best way to avoid mistakes and injury is to start with little to no weight and focus on dialing in your technique before adding weight to the bar.

Here are the top mistakes that people often make when learning the power clean.

Hyperextending the lower back

While performing the power clean, it's important to keep an erect torso and maintain a natural curve in your spine.

A common error that some people make during the first pull portion of the power clean is hyperextending their lower back.

Hyperextension refers to extending your back beyond a neutral spine.

Over time, as you add weight to the power clean, this could increase the potential for injury.

Pulling the bar off the ground too fast

While the goal of the power clean is to move the bar quickly and promote improved power development, proper positioning is very important.

Sometimes people tend to pull the bar from the ground too fast, resulting in a breakdown of positioning. For example, it might cause them to shift forward or backward.

Similar to hyperextending the low back, this could lead to injury in the long run when the weights get heavier.

To avoid this, gradually increase the load on the bar while prioritizing technique over the total amount of weight lifted.

Letting the bar travel away from the body

Yet another common error when performing the power clean is letting the bar get too far away from your body during the pulling portion.

Ideally, you'll want to keep the bar as close as possible to your body while it travels up your shins and thighs. This will maximize the efficiency of the movement.

Letting the bar get too far away from your body requires you to work harder to stay in position. This, in turn, impacts the amount of weight you can lift and the efficiency of the movement.

Supporting the weight with your arms

During the catch portion of the power clean, a common error is holding too much of the weight with your arms.

Your arms are just there to stabilize the weight while your hands, clavicle, and shoulder muscles create a shelf for the barbell to rest on.

Often this error is due to a lack of wrist mobility or allowing your knees to get too far forward.

By practicing the power clean with a PVC pipe or just the bar without weights, you'll better be able to perfect your form. This will also help improve your technique with heavier weights.

Summary
The power clean is a complex movement that requires a good deal of skill to complete. This creates a large potential for error. The most common errors are hyperextending the low back, pulling the bar too fast from the ground, letting the bar get too far from your body, and supporting too much of the weight with your arms.

The power clean is a whole body movement that stimulates many of the major muscle groups throughout the body.

These are the primary muscle groups worked while performing the power clean.
Hamstrings
The hamstrings, located on the back of your thighs, are responsible for knee flexion and hip extension. They play a major role during the pulling portion of the power clean to get the bar off the floor and up to the mid-thighs.
Glutes
The gluteus maximus is mainly responsible for the extension of the hip joint during the power clean. It allows for the explosive extension of your hips at the end of the second pull, propelling the bar outward and upward into the catch position.

The gluteus medius and minimus are important stabilizers of the hip throughout the movement.
Quads
Your quadriceps, or quads, are responsible for knee extension. Their major role during the power clean is to absorb the force of the barbell during the catch portion and extend your knees to stand up tall with the added weight.
Calves
Your calves allow for flexion and extension of your foot at the ankle joint. During the power clean, the calves help plantar flex the foot to continue the momentum developed by thrusting your hips.
Back
The large muscles of the back, such as the lats and traps, serve to keep your spine aligned during the power clean. They also provide pulling force to get the bar off the floor and into the catch position.
Biceps
The biceps, located on the top of your upper arm, are responsible for elbow flexion. When you're performing the power clean, they provide pulling strength and help flex the elbows to get the arms in position for the catch.
Shoulders
The muscles of your shoulders, also known as the deltoids, or delts, play a crucial role in creating a shelf and supporting the barbell during the catch portion of the power clean.
Abdominals
Your abdominal muscles work in conjunction with the muscles of the lower back to provide trunk support and keep the spine aligned throughout the movement.

Summary
The power clean is a high intensity, full body exercise that works your hamstrings, glutes, quads, calves, back, biceps, shoulders, and abdominals.

The power clean is a high intensity Olympic weightlifting movement often used by athletes, CrossFitters, Olympic weightlifters, and recreational gym-goers to develop whole body explosive strength and power.

Regularly performing the power clean comes with several potential benefits. The most significant benefits are:

boosting explosive power development

enhancing body composition

improving overall coordination

The movement requires a good amount of skill and technique, so it's important to start out with light weights to make sure you have the proper form and avoid injury.

Due to the complexity of the movement, some common lifting errors often emerge. Sticking with lower weights until your technique has matured can be especially helpful.

Seeking guidance from a certified training coach is highly recommended when getting started, if you have access to one.

If you are an athlete or exercise enthusiast looking to improve your whole body power development and coordination, adding the power clean to your training regimen may have great benefits.

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How to Do the Power Clean Exercise: Benefits, Form, and Variations

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The power clean is a complex, compound weightlifting move that can yield great benefits. We'll tell you how to do it right.

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                                                                          POWER CLEAN 

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                                                                          POWER CLEAN 

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                                                                          BACK SQUAT

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                                                                          BACK SQUAT

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Power Clean Progression: Techniques for Optimal Performance

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Power clean progression is a systematic approach to improving this lift, ensuring that athletes can execute it with greater efficiency, heavier loads and better form. It includes a series of exercises and drills that target the different phases of the power clean from the initial pull to the explosive finish. Power clean progression is a systematic approach to improve the power clean by focusing on technique, increasing load capacity and ensuring proper form through a series of drills and exercises targeting each phase of the lift, this progression enhances performance and reduces injury risk. What is Power Clean? In Olympic weightlifting, the power clean is essential for mastering the clean and jerk. Functional fitness enthusiasts incorporate the power clean into their routines to enhance athletic performance, agility and explosive power.
Similarly, athletes from different sports use the clean to improve their performance on the field by developing quick powerful movements.
It’s very important for beginners learning the lift through different progressions, and for advanced lifters, aiming to break through plateaus. Understanding and implementing power clean progression can significantly boost an athlete’s performance and reduce the risk of injury.
In this article, we will explore detailed execution of the power clean progressions for Olympic weightlifting, functional fitness and athletic training. Whether you are a novice or an experienced lifter, understanding and implementing power clean progression techniques will help you achieve optimal performance and elevate your training to new heights. Power Clean Progression for Olympic Weightlifting The progression for mastering the power clean in Olympic weightlifting begins with foundational drills that emphasize technique and form. These initial phases focus on building strength and familiarity with the movements required for the successful power clean.
Key drills include: 1. Front Squat Build strength, while improving the ability and the catch position. 2. Hang Clean Hang clean progression develops the ability to generate power from the hips and knees, while reinforcing the catch position. 3. Clean Pull Teaches proper setup and pulling mechanics from the floor. 8 Progression Steps For Building Up to Full Power Clean Teaching the power clean properly involves key factors: keeping it simple, making it repetitive. They aim to train the nervous system through repetitive practice, making sure the body learns the correct positions and patterns. The progression to a full power clean involves a series of steps designed to build strength, coordination and technique: 1. Establish Stance Start with a simple cue for foot width. Ask athletes to place one foot on the in-step of the other foot to establish their stance. This is not perfect, but usually an effective trick for taller or shorter athletes as necessary. For a more accurate stance, ensure feet are shoulder-width apart, toes slightly turned out and weight distributed evenly across the feet. 2. Establish the Grip When establishing the starting position, focus on grip. Instruct athletes to grab the bar when the crook of their elbows just outside their knees. Ensure a tight back and emphasize simplicity. Encourage hookgrip to ensure a secure hold on the bar, which will be essential as the weight increases. 3. Top-Down Progression: Front Squat With stance and grip established, move to the front rack position for a front squat. Have athletes squat with knees and hips moving simultaneously. The goal is to ensure the receiving position is correct and athletes can front squat properly. Emphasize keeping the elbow high and chest up throughout the squat to maintain an upright torso and stable front track position. 4. Muscle Clean from Hip With the bar at hip level, athletes extend hips and wrap elbows around the bar. Ideally all fingers stay on the bar. Limited mobility may cause initial struggle, but this improves overtime. Add a front squat after a few muscle cleans from the hip. Focus on strong, explosive hip extension, driving the bar upward and quickly rotating the elbows under the bar to catch it in the front track position. 5. Power Clean From Hip Progress to a hip power clean. This teaches lifters to change direction moving from a muscle clean extension to a power clean`s finish and move under. Ensure hips extension coordinating with elbows, wrapping around the bar.
Follow the power clean with the front squat after a brief pause in the power catch position. Emphasize the importance of the bar path, keeping it close to the body and the rapid transition from the pull to the catchphrase. 6. Hang Power Clean Above Knees
Introduce the hang power clean, starting just above the knees. This variation helps athletes focus on the second pull and explosive hip extension. Instruct athletes to maintain a strong back position, engage the lats and use a powerful hip drive to propel the bar upwards. As they become more comfortable, gradually increase the weight to challenge their technique and strength. 7. Knee Pause Power Clean Once athletes understood hip use and elbow rotation, introduced knee movement with pauses. Start from the hip, eccentrically lowering to a below the knee position, ensuring shins are vertical. Adjust knees if necessary. Then, move to the above the knee position before finishing with power clean. Start with 2-3 reps. This drill emphasizes control, positioning and the transition from the first pull to the second pull. 8. Full Power Clean Combine all elements, pulling floor from the floor and catching the bar in the front track position. Ensure athletes maintain a strong setup with a flat back, engaged core and shoulder over the bar. Emphasize the importance of patience during the first pull, transitioning smoothly to the explosive second pool and quick drop under the bar to catch it in a stable half squat position. Each of these steps should be practiced until the athlete demonstrates consistent technique and control before progressing to the next step. Reinforce the need for consistent practice to develop proficiency in the power clean. Encourage athletes to incorporate power clean variations into their regular training routine. Emphasize the importance of focusing on technique, even during heavy lifting sessions to ensure long-term progress and minimize the risk of injury. Integration Into Olympic Weightlifting Programs Integrating power clean progression into the Olympic weightlifting program involves strategically, placing these drills and progression within the training schedule. Typically, athletes will incorporate power clean work into sessions one time per week. Average working weight will be 60-80% of 1RM Squat Clean for 1-3 reps. 🔻POWER CLEAN PROGRAM
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Join today and dominate your sport! 💥💪 Power Clean Progression For Functional Fitness In functional fitness, the power clean is adapted to enhance overall athletic performance, including strength, power and endurance. Unlike traditional Olympic weightlifting where the focus is on maximal lifts, functional fitness incorporates power cleans into high intensity workouts to develop well rounded physical capabilities.
The goal is to perform power cleans efficiently under different conditions, like for example metabolic fatigue. To effectively progress in power cleans within functional fitness, a combination of progressive overload and variation techniques is essential. Progressive overload involves gradually increasing the weight or volume of the lifts to continuously challenge the muscles and improve strength. Variation techniques keep the workouts engaging to prevent plateau.
Ideal scenario would be to train technique not till you can do it great, but till you can’t do it bad, in any conditions (like metabolic fatigue caused by previous exercise)
Some of the Key strategies to progressively overload your body: volume, intensity, frequency, rest time, tempo etc. Follow us! FREE FREE Get a 2-week Weightlifting Program as a bonus for the subscription to kickstart your training plan! 1. Increasing Load Gradually add weight to the barbell as strength improves. 2. Volume Progression Increase the number of sets and reps overtime. 3. Tempo Training Vary lifting speed, incorporating, slow eccentrics or explosive Concentrics 4. Complexes Combine cleans with other movements, such as front squats, push presses, pulls to enhance overall functional fitness. 4 Examples Of Functional Workouts Incorporating Power Cleans Here are a few examples that incorporate power cleans: 1. EMOM Perform 3 power cleans every minute for 10 minutes. Focus on maintaining form and speed throughout the workout. 2. AMRAP In 12 minutes complete as many rounds as possible of 12 power cleans 12 box jumps 12 pull-ups. This workout can test muscle endurance, and strength. 3. Power Cleans & Burpees 10 rounds of 5 power cleans and 10 burpees. This workout combines explosive lifting and conditioning allowing you to test your lifting technique under fatigue. 4. Ladder Start with 1 power clean in the first minute, 2 in the second and so on until failure. This workout challenges both strength and endurance. Power Clean Progression for Athletic Training Power clean progression can be tailored to meet the specific demand of various sports. By focusing on sports specific movements and requirements athletes can develop the necessary strength, power and explosiveness.
For example, football players might emphasize heavy power cleans to build overall strength while track and field athletes may focus on lighter, explosive reps to enhance speed and power.
Incorporating variations of the power clean can significantly enhance athletic performance. Variations like the mid-thigh power clean, power clean from blocks and complexes, such as power clean + front squat, clean pull + power clean, target different phases of the lift. Integrating power clean progression into an athlete’s training routine involves periodization and careful programming. Power cleans can be included in strength and conditioning sessions, typically performed 2-3 times per week.
Ensure adequate recovery and complement power cleans with accessory exercises, such as squats, deadlifts and plyometrics to support overall athletic development. Conclusion The power clean is a fundamental exercise that enhances strength, power, coordination and overall performance. By following a structured progression tailored for Olympic weightlifting, functional fitness and athletic training you can achieve significant improvements.
We encourage you to implement these progression strategies into your training regimen. Share your experience insights and any questions in the comments below – we would love to hear from you and support your fitness journey. References: Lachlan P. James, Paul Comfort, Timothy J. Suchomel, Vincent G. Kelly, Emma M. Beckman, G. Gregory Haff, “Influence of Power Clean Ability and Training Age on Adaptations to Weightlifting-Style Training,” Journal of Strength and Conditioning Research, November 2019, 33(11): 2936-2944.
Saddam Akbar, Kim Geok Soh, Nasnoor Jazaily Mohd Nasiruddin†, Marrium Bashir, Shudian Cao, Kim Lam Soh, “Effects of neuromuscular training on athletes physical fitness in sports: A systematic review,” Frontiers in Physiology, Sec. Exercise Physiology, Volume 13, September 23, 2022.
Huyghe, T., Goriss, B., DeLosAngeles, E., & Bird, S. P. (2021). Exploring The Power Clean. International Journal of Strength and Conditioning, 1(1).
Kipp K, Malloy PJ, Smith JC, Giordanelli MD, Kiely MT, Geiser CF, Suchomel TJ. Mechanical Demands of the Hang Power Clean and Jump Shrug: A Joint-Level Perspective. J Strength Cond Res. 2018 Feb;32(2):466-474. doi: 10.1519/JSC.0000000000001636. PMID: 27669182.
Comfort P, Allen M, Graham-Smith P. Kinetic comparisons during variations of the power clean. J Strength Cond Res. 2011 Dec;25(12):3269-73. doi: 10.1519/JSC.0b013e3182184dea. PMID: 22080325.
Hori N, Newton RU, Andrews WA, et al. Does performance of hang power clean differentiate performance of jumping, sprinting, and changing of direction? Journal of Strength and Conditioning Research. 2008 Mar;22(2):412-418. DOI: 10.1519/jsc.0b013e318166052b. PMID: 18550955.
Photos by Torokhtiy Media Team. Why Trust Us? With over 20 years in Olympic weightlifting, strength training, nutrition coaching, and general fitness our team does its best to provide the audience with ultimate support and meet the needs and requirements of advanced athletes and professional lifters, as well as people who strive to open new opportunities and develop their physical capabilities with us.
By trusting the recommendations of our certified experts in coaching, nutrition, and sports training programming, as well as scientific consultants, and physiotherapists, we provide you with thorough, well-considered, and scientifically proven content. All the information given in the articles concerning workout programming, separate exercises, and athletic performance, in general, is based on verified data.
The product testing process is described in more detail here. Oleksiy Torokhtiy
Olympic Weightlifting Champion Experience: 21 years
Best Results: Snatch – 200 kg,
C&J - 240 kg My name is Oleksiy Torokhtiy. I am a professional athlete with 20 years of experience in Olympic weightlifting. I have won multiple European, and World titles and have taken part in two Olympic Games (Beijing 2008, London 2012).
After finishing my career, I have committed myself to coach, and as of 2022, I’ve hosted 200+ weightlifting seminars all over the globe. I’m the founder of an international sportswear and accessories brand, Warm Body Cold Mind (my motto), author, and creator of a series of training programs and eBooks. View author’s page If you have any questions/suggestions/any other inquiry, you can reach out to us via email - reviews@torokhtiy.com Oleksiy Torokhtiy Power clean program
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