5 Steps to Perfecting your Power Clean

Power Cleans are important to master because Crossfit workouts often demand high rep sets of snatch and clean & jerk, make sure your technique is efficient, strong and not likely to cause harm.

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.

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.

prepare 1

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.

2 starting position

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.

3 the pull

Lift starts slowly and accelerates (after it passes the knees) into an quick, explosive movement and full-body extension.

4. 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.

4 full 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.

recive

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.

Tips:

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
Ring dips

Linda: 10/9/8/7/6/5/4/3/2/1 for time
Deadlift 1.5 BW
Bench BW
Clean ¾ BW

 


Text sources:

1. Clean and snatch infographic, J. Böttcher, E. Deutscher
2. 12 step guide to a flawless clean, Greg Everett (Catalyst athletics), T-nation, 2010

 

Comments
0
Comments

Write a comment

Next
7 Habits of Successful Crossfit Athletes

Previous
Weight Loss and Crossfit: friends or foes?

About The Author

Martin can be found mostly behind a camera at events around Europe, his visual style is recognised by many and runs through the website. Martin is also a CrossFit Level 1 (CF-L1) and CrossFit Gymnastics trainer and has done Crossfit for more than 3 years.

Newsletter

Hardest WODs, event photos,
box rumours, nutrition tricks and more!

Never miss a post

Related posts