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The Power Clean

The Power Clean is an amazing lift to learn and execute. It is a variation of one of the Olympic Lifts known as a Clean (also referred to as a Squat Clean and/or Full Clean) . Now there are times where we see Olympic Lifters use the Power Clean in a competition setting rather than training and they have their reasons which is beyond the scope of this post.

Why training the power clean in your routine is a great exercise.

The Power Clean for the most part is easier to learn and execute vs a Clean. A clean requires much more flexibility (ankle, knees, hips etc) where as a Power Clean is a little bit more forgiving.

So what does it do? The Power Clean, when executed correctly will help develop and work our posterior chain primarily (calf muscles, hamstrings, gluteus maximimus, latissimus dorsi and the erector spinae muscles.). The posterior chain is important as it helps stabilize our knees, hips and spine.

It will also help build our traps, arms and abs

The Power Clean can be used not only for strength but also for metabolic conditioning.

A strength example would be to build to a heavy set of 3 reps over the course 8 sets and also in one of the classic CrossFit workouts called Elizabeth (using the Power Clean version). 21-15-9 Power Clean and Ring Dips.

New to the Power Clean and want it’s benefits? Make sure to hire a coach!

Now with all resistance training you want to ensure the mechanics are dialed in. Proper movement through the various positions is extremely important. Once locked down, continue to replicate the correct movement over and over and over and over and over (who was that famous guy that said that in an interview?) THEN we can add on weight and/or speed to increase the intensity.

Warning. This movement is addictive! (in a good way). And when you become proficient at the foundation (the power clean); there are a ton of variations to keep your fitness routine & results on fire.

(Some would include low hang power clean, hang power clean, high hang power clean, halting power clean to name a few).

WHOA – Overwhelmed by too much technical jargon. No problem. Take a look at the video below and it will help you visualize the lift.

Interested in learning this and many other lifts and movements that will build muscle and torch fat?

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