Power clean

Level

Advanced

Muscle Groups

• Quadriceps
• Gluteus muscles
• Hamstrings
• Low back
• Upper back
• Rotator cuff
• Posterior deltoid muscles
• Abs and Obliques
• Biceps and forearm muscles
• Calf muscle

Planes of Motion

• Sagittal plane
• Frontal plane

Outer Unit

• Deep longitudinal system

Necessary Material

• Barbell

Objective

After mastering the most difficult phase by moving through the learning progression, the athlete can move to the full lift with lifting the barbell from the floor.

The power clean from the floor has the advantage of a long upward drive and that power is exerted over a long trajectory. It also teaches the athlete a good understanding of the movement.

The power clean provides a plyometric effect. This pre-stretch enables the muscles of the legs to react more explosively. Olympic lifting from below the knee will develop this reactive ability.

Lifting a barbell from the floor demands good flexibility at the ankles, hips and lower back.

Starting Position

Assume a jump stance position.

The weight is balanced between the middle and the balls of the feet.

Hold the bar slightly wider than shoulder-width.

The arms are straight, the elbows are pointing out and the wrists curled inwards.

Position the bar close to the shins.

Position your shoulders over or slightly in front of the bar.

The back is arched. Look straight ahead.

The shoulder blades are retracted.

Execution

Lift the bar off the floor through a combined knee and hip extension, to a position just below the knees.

Then raise the bar by extending the hips.

With the bar rising to mid-thigh level explosively drive your hips forward. This will dorsiflex the ankles and slightly increase the flexion at the knees. This enables the knees to move under the bar so the bar will make contact with the thighs.

At the completion of the scoop the body is in the high hang position to initiate the second pull. From here explosively extend the hips, knees and ankles.

At the end of the jump shrug your shoulders upward and bend the elbows.

At the highest point of the bar, pull yourself under the bar and catch the bar in the front squat position.

Coaching Keys

During the first pull, pull the bar up as close to the shins as possible.

During the first pull, the weight is shifted from the balls to the middle of the feet.

Drive your chest up and forward during the first pull. Maintain a constant torso position to the floor, by raising your hips and shoulders at the same time.

Technique and coaching tips for the second pull are covered in the high hang power clean.

Technique and coaching tips for the scoop are covered in the low hang power clean.