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Power Cleans

Learn the essential steps to execute a perfect power clean including power position, first pull, scoop, second pull, and catch. This comprehensive guide covers body positioning, breathing techniques, and progression exercises to enhance your power clean performance.

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Power Cleans

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Presentation Transcript

  1. Power Cleans Steps to a Successful Lift

  2. Steps to the Clean 1- Power Position 2- First Pull 3- Scoop 4- Second Pull 5- Catch

  3. Power Position • Feet will be lined up around shoulder width apart with toes pointing forward • Grip on the bar should be a thumb insert from the width of the hipFeet flat on floor • Bar positioned to touch shins

  4. Power Position • The femur will be parallel to the floor • Protrude chest • Retract the Scapula • Elbows are laterally aligned • Head faces forward or slightly up

  5. Power Position

  6. First Pull • Body position maintains similar position as in the power position • Bar is lifted in a controlled manor off the floor • Hips and knees elevate at the same pace • Knees pull back to allow the bar to elevate and stay close to the body • Body weight is shifted to the heels

  7. First Pull

  8. Scoop • Takes place after the bar has cleared the knees • Hips and knees return as they were in the power position • Weight is shifted to the toes

  9. Second Pull • Hips, knees, and ankles and extended vertically in a explosive manor • Bar path remains tight to chest on it’s vertical path along the frontal plane • When the lower body extends, elevate the Scapula while keeping your elbows extended • After the shoulders have elevated, flex at the elbow to prepare for the catch

  10. Second Pull

  11. Catch • Occurs after the body is fully extended • Hips and knees must drop and flex to get under the bar • Feet flat on the floor with weight to the heels • Elbows snap under bar to high catch position

  12. Breathing Pattern • Inhale a large breath while in the power position • Maintain that breath for the duration of the exercise • Exhale at the at the top of the catch phase when the body is erect

  13. Progression of the Power Clean • Romanian Dead Lift • Low Pull • High Pull • Muscle Clean • Hang Clean • Block Clean

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