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Power Clean Exercise

The power clean isn't done only by athletes. You too can learn this exercise, and make it a part of your regular physical routine. Read this story to learn the correct steps.
Sheetal Mandora Aug 24, 2020
Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.
What is Power Clean
Along with other Olympic style lifts, power clean is a technical weightlifting technique. However, it requires intense power outputs, and huge rates of producing force. These two essential elements get transferred to increase in speed and explosiveness for the lift.
Implementing the exercise provides benefits in two distinct ways―developing immense power and strengthening different muscles such as the calves, hamstrings, traps, glutes, lower and upper back muscles. You will notice the increased levels of speed, power, and strength you have gained due to the exercise.
The Right Technique
The entire exercise is broken down into small steps to make it simple and more understanding. However, all these steps are supposed to be done in one fluid, non-stop movement.
Starting Position
  1. Stand in front of a wide mirror (gym). Keep your feet hip-width apart, and point the toes slightly outward.
  2. Place the barbell on the floor, in front of you. Now squat down, and hold the barbell with both hands.
  3. Turn your forearm in a way that the palms are directed downwards. Place the hands slightly wider than shoulder-width apart.
4. Hold the barbell at least an inch in front of your shins and over the balls of your feet.
5. Keep your back slightly arched while holding the chest up, and outward.
6. Draw your shoulder blades back, and inward while keeping your head in a neutral position (don't tilt or rotate it, keep in line with the vertebrae).
7. Always keep your eyes focusing straight ahead of you.

First Pull Phas

1. Now lift the barbell from the floor with force while you extend your knees and hips. This movement needs to look as if you are going to do a vertical jump.
2. Try not to hold the barbell too far from your shins as this will only place more stress on the vertebrae. Also, make sure that the hips don't rise before the shoulders.
3. When you raise the hips before time, all you will do is push the glutes in the air, and stretch the hamstrings. Keep your elbows straight and extended, head still in neutral position, and shoulders over the barbell.
4. Maintain the upper torso angle, as in, don't bend it from the waist. Bring the barbell close to the thighs, and keep your spine straight. This will let you easily go into the "scoop" or "transition" phase.
Scoop/Transition Phase

1. Once the barbell passes the knees, forcefully thrust your hips forward, and reflex your knees. This will prevent the knees from locking themselves.
2. Your thighs should be against the barbell now. Keep your back slightly arched, elbows straight and extended, and the head still in neutral position.
Second Pull Phase

1. Once the barbell comes up, quickly and with force, extend your hips and knees while standing on your toes.
2. Keeping the barbell as close to your body as possible, hold you back straight, elbows pointed outward, and head still in neutral position.
3. After your lower body is fully extended, quickly shrug your shoulders up. Don't let the elbows flex just yet; keep them extended.
4. Once your shoulders have reached the highest elevation possible, flex your elbows, and bring your body underneath the barbell.
5. Keep pulling your arms as high and long as possible. Your torso will be erect, and now your head will tilt slightly backward.
6. During this change from the shoulders over the barbell to the body under the barbell, your feet may elevate from the floor.
Catch Phase

1. In the second phase, your lower body will get extended, and the barbell will reach its highest level.
2. As you pull your body underneath the barbell, your arms will rotate itself around, and then under it.
3. Meanwhile, flex your hips and knees into a quarter squatting position.
4. After the arms are underneath the barbell, your elbows will lift itself to keep themselves parallel to the floor.
5. Rest the barbell on top of the collar bones and front shoulder muscles.
6. Keep your torso tight and straight, head now again in neutral position, and feet flat on the floor.
7. Extend your hips and knees to hold them completely straight.
Downward Phase
  1. Meanwhile, your hips and knees will be flexed to help cushion this impact on your thighs.
  2. Relax your muscle in the arms, and let the barbell slowly come down to the thighs.
  3. As you bring the barbell to the floor, squat down while extending your elbows.