Power Clean
Quick Information
Category
Power
Difficulty
Advanced
Equipment
Barbell, Bumper Plates
Primary muscle group
Gluteus Maximus, Hamstrings
Secondary muscle groups
Quadriceps, Trapezius, Erector Spinae, Deltoids
Movement pattern
Triple Extension Pull
Training goal
Power
Sport
General Athletic Development, Olympic Weightlifting, Football, Soccer, Rugby
Overview
Purpose. Develop maximal rate of force development through triple extension.
How it fits the system. An advanced-level triple extension pull entry in the Power section, programmed to develop power. Related work in the library: Kettlebell Snatch and Kettlebell Clean.
Primary muscles
Gluteus Maximus, Hamstrings
Secondary muscles
Quadriceps, Trapezius, Erector Spinae, Deltoids
Movement pattern
Triple Extension Pull
Equipment
Barbell, Bumper Plates
Difficulty
Advanced
How to Perform
- Set the feet hip width with the bar over the middle of the foot.
- Take a hook grip just outside the knees, chest up and lats tight.
- Push the floor away to break the bar from the floor with the hips and shoulders rising together.
- As the bar passes the knees, drive the hips through and extend violently.
- Shrug and pull under, receiving the bar on the shoulders in a quarter squat.
- Stand tall to finish, then lower the bar under control.
Coaching Cues
- Stay over the bar until the hips extend.
- Keep the bar close to the body the whole way.
- Punch the elbows through fast to catch.
Common Mistakes
- Pulling early with the arms.
- Letting the hips rise faster than the shoulders off the floor.
- Catching with low elbows and losing the rack.
Progressions & Regressions
Progressions
Increase load, or move to a full squat clean.
Regressions
Hang power clean or clean pull.
When to Use It
When to use
As a primary power development lift.
When not to use
With wrist, elbow or lower-back pain in the catch or pull.
Programming
5 to 6 sets of 2 to 3 reps at 70 to 85 percent.
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