![]() Power cleans a favorite choice to improve power for all types of lifters. If you have weak forearms, training the power clean will force muscle growth and strength. Holding a loaded bar under these forces is going to require a STRONG grip. If you want to improve your vertical jump, you strengthen your quads and calves. If you were to compare this to a natural movement, the power clean is similar to the vertical jump. The calves will then take over once the hips are fully extended to finish off the movement. Doing so will cause you to activate the quads. ![]() This is why a very effective cue for the power clean is "push the ground away" as an attempt to recruit the quads to a higher degree.While you obviously can't push the ground, what this means is to pretend as if you were pushing the ground down as you pull up. This brings us to a common error with the power clean (or clean), which is neglecting to take advantage of the quadriceps and calves.Īs the quadriceps are the primary leg extensors, they play a vital role in this movement. While the glutes and hamstrings are often focused on due to their role in hip extension, realize the movement also requires leg extension. You must have a powerful posterior chain to have an impressive power clean. These muscles are the key to a powerful power clean and will play a massive role in the power clean. This requires your entire posterior chain to work together, which includes: The majority of the power production you produce is going to come from powerful hip extension. Posterior Chain: Glutes, Hamstrings, & Erector Spinae: This is going to hit your traps, rhomboids, posterior delts, and even your lats. Further, the upper back must fire throughout the entire movement to keep the shoulders back and aid in keeping the back tight. This is a movement that works in conjunction with the triple extension to propel the bar up. Upper Back and Traps:Īll Olympic lifters have massive trap s due to the power shrug they perform for every movement. That said, several muscle groups will definitely be targeted when performing this movement. No muscle will go untouched when performing this exercise. The power clean is a full-body exercise that will tax all of the major muscle groups in your body. While you aren't able to lift as much weight with the power clean, it's an excellent explosive movement that utilizes full-body movement to improve your strength and power. While it may be "harder," as you must produce more power to propel the bar farther, it's actually less technical due to less flexion in the lower body joints. What this does is requires the lifter to use more "power" to propel the bar higher as they are not dropping so low. As a lifter pulls the barbell up to their shoulders, instead of dropping into a full squat position, they only bend their knees slightly until they're in a partial squat position. The power clean differs from the clean when the lifter catches the barbell at the top of the lift. The power clean is one of those variations. Because of this, the clean has several slight variations that are designed to either train one aspect of the clean or to just simplify the movement. ![]() With that in mind, the clean is highly complex and requires a high level of mobility to perform correctly. From here, the lifter will perform a front squat until the body is fully extended. As this occurs, they pull themselves under the bar to catch the bar on the shoulders in what's called the front rack position. When performed as a clean, a lifter will jerk the bar up but also drop into a full-depth squat. That said, the power clean is a variation of the first part of this movement, the clean. This part of the movement is known as "the clean." From here, the lifter will "jerk" the bar up to finish the movement with an overhead press. A highly complex movement, the clean and jerk, is performed by first pulling a loaded barbell off the ground and propelling it to the shoulders. In the sport of Olympic lifting, there are only two movements with one being the clean and jerk.
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