Weightlifting – The Power Clean

Not always understood and invariably executed with some what questionable form the power clean is probably one of the most useful power enhancers in the athletes tool box. Whilst technical in nature the power clean negates the need for the deep squat and recovery used in a full squat clean but still acts as a massive muscle recruiter. Quads hamstrings, glutes all the spinal erectors all get massive input and if you’re really smashing weight see how your traps feel a day later!!

To give a bit more clarity, the power clean within the sport of Weightlifting is the Olympic clean without the deep dive squat under the bar, you catch and wrack the bar standing tall.

De-constructing the power clean further you can go to a hang power clean where the lift starts from the thighs i.e. just the second pull. This again provides a slightly technically easier lift whilst still enabling large power out put and muscle recruitment.

In addition, if you’re after some power endurance pulling from the thigh, with lighter loads, not only works on the speed strength part of the force velocity curve but allows for a quicker recovery and re-set before going in to the next rep.

Needless to say, this is also going to get you blowing hard, combine this with all the fibre recruitment and hey-presto the vain ones amongst us have a loaded exercise with a large metabolic cost….hello Mr six-pack.

It is however important to note that explosive exercises carry with them greater risk of injury. With that in mind you are going to need to develop a strong front squat and the ability to wrack the bar on your shoulders. The later can be hard on the wrists, with it being postulated that you need about 70 degrees of flexion in the wrists to do this well.

With that lot in mind work on your front squat technique, its awkward but you’ll get use to it, additionally get your wrists conditioned to movements need in the front squat.

Got all that? gooood, go forth and power clean.