Together with our friends from Scitec nutrition we are presenting the guidelines to learn the correct and safe technique for the power clean. While articles can help, your coach should be the first source for tips and tricks to master the proper technique of all variants of Olympic lifts.
1. POWER CLEAN: GRIP
Always use hook grip.
2. STARTING POSITION
Step to the bar, position your feet in a shoulder width. Hands hold the bar just past the shoulder width. Set your back straight.
3. Align the bar over the balls of your toes. Drop your hips so your shoulders are directly above the barbell. Engage core. Pull your head up and make sure your elbows are facing out.
3. THE PULL
Start lifting the barbell. Push the feet against the floor. Keep your core engaged. As the barbell passes the knees, pull it back towards your legs. Keep it close to the body. Keep your arms straight and midline tight.
Lift starts slowly and accelerates (after it passes the knees) into an quick, explosive movement and full-body extension.
When you lift the barbell to the mid/upper tight, explosively extend your hips (like you would want to jump straight up off the floor). Shrug your shoulders, elbows should be bend outward. Aim to keep the bar close to the body as much as possible. Your goal should be a full hip extension.
5. RECEIVING POSITION
Pull your body underneath the bar to receive it on your shoulders. Lift your elbows up, push your shoulder forwards and slightly up.
In the power version of the lift you should aim to receive the barbell high – in a stable half squat position.
What power means?
Power means you will receive the barbell high. Not in deep squat, but in above the parallel “standing” position. Consequently it means you will have to pull the barbell higher and pull yourself under quicker.
1. Aim for a proper ankle, shoulder and hip mobility to achieve all positions correctly – proper mobility before attempting big weights and setting new PRs.
2. Don`t start too fast: start slower and accelerate once you reach the knee height.
3. Barbell is not a kettlebell. Don`t push it (forward with your hips) far away from your body. Keep it close to it as much as possible.
4. Aim to reach the full hip extension. Which means don`t finish the pull too early, bumping the bar in the lower tight area. The bar needs to get in contact with your body in the mid-high tight area.
WODs WITH CLEANS:
Elizabeth: 21-15-9 for time
Clean 61 kg
Linda: 10/9/8/7/6/5/4/3/2/1 for time
Deadlift 1.5 BW
Clean ¾ BW
1. Clean and snatch infographic, J. Böttcher, E. Deutscher
2. 12 step guide to a flawless clean, Greg Everett (Catalyst athletics), T-nation, 2010