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Power Exercises: Power Clean (and Hang Power Clean Variation)

This is an excerpt from Essentials of Strength Training and Conditioning 5th Edition With HKPropel Access by NSCA -National Strength & Conditioning Association,G. Gregory Haff,N. Travis Triplett.

By Scott Caulfield, MA, Guy Hornsby, PhD, and G. Gregory Haff, PhD

This exercise consists of quickly and forcefully pulling the bar from the floor to a catching position on the front of the shoulders—all in one movement. Although the lift consists of four phases (i.e., first pull, transition, second pull, and catch) the upward movement of the bar occurs in one continuous motion without interruption. While the power clean is commonly performed by taking the barbell from the floor, it can also be performed from a hang position (i.e., at the power position or a position above or below the knee). When a hang power clean is performed, the bar is not returned to the floor or blocks between repetitions.

Starting Position

• Stand with the feet placed between hip- and shoulder-width apart with the toes pointed slightly outward (based on comfort).
• Squat down with the hips lower than the shoulders and grasp the bar evenly with a pronated grip and the shoulder directly above or slightly in front of the barbell. If a stronger grip is needed, use a hook grip.
• Place the hands on the bar slightly wider than shoulder-width apart (this can vary depending on elbow and wrist mobility and the front rack—catch position), outside of the knees, with the elbows fully extended and pointing out to the side (i.e., arm is internally rotated and the shoulder is retracted).
• Place the feet flat on the floor and position the bar approximately 1 inch (3 cm) in front of the shins and over the balls of the feet. The athlete’s center of pressure on the floor should be around the bottom shoelace, toward the front of the mid-foot.
• Position the body with the
  • back neutral or slightly arched,
  • scapulae depressed and retracted,
  • chest held up and out, strongly braced,
  • head in line with the vertebral column or slightly hyperextended,
  • shoulders over or slightly in front of the bar, and
  • eyes focused straight ahead or slightly upward.
• All repetitions begin from this position.

Upward Movement Phase: First Pull

• Lift the bar off the floor by forcefully extending the hips and knees, pushing into the floor
• Keep the torso-to-floor angle constant; do not let the hips rise before the shoulders.
• Maintain a neutral spine position.
• Keep the elbows fully extended, pointing out to the side, and the shoulders over or slightly ahead of the bar.
• As the bar rises, keep it as close to the shins as possible.
• The first pull ends when knees are maximally extended, and the shins should be oriented vertically (or near vertical).

Note: A common issue beginners can struggle with is allowing the bar to pull the athlete’s center of pressure on the floor forward resulting in the bar’s trajectory moving away from the shin as the athlete moves through the first pull. If this occurs, the athlete will have to jump forward to catch the bar.

Upward Movement Phase: Transition

• As the bar rises just above the knees, extend the hips, while moving the knees forward and under the bar, to transition the athlete into the power position.
• Maintain bar contact with the thighs.
• Keep the back neutral or slightly arched and the elbows fully extended and pointing to the sides.

Note: The transition phase is similar to the RDL; in fact, weightlifters use the RDL to strengthen this movement pattern.

Upward Movement Phase: Second Pull

• Rapidly extend the hips, knees, and ankles culminating with a shrug. (Note: It is important that the heels stay in contact with the floor for as long as possible in order to maximize force transference to the barbell.)
• Keep the bar as close to the body as possible.
• Keep the back neutral and the elbows pointing out to the sides.
• Keep the shoulders over the bar and the elbows extended as long as possible.
• When the lower body joints reach full extension, rapidly shrug the shoulders upward with the elbows still fully extended and pointing to the sides.
• As the shoulders reach their highest elevation, flex the elbows to begin pulling the body under the bar.
• Due to the explosive nature of this phase, the torso is erect or slightly hyperextended, the head may tilt slightly back, and the heels may lose contact with the floor.

Upward Movement Phase: Catch

• After the hip and knee have fully extended, pull the body under the bar and rotate the arms around and under the bar.
• Simultaneously, flex the hips and knees to a quarter-squat position.
• Once the arms are under the bar, lift the elbows to position the upper arms parallel to the floor.
• Rack the bar across the front of the clavicles and anterior deltoids.
• Catch the bar with a nearly erect torso, the shoulders slightly ahead of the hips, a neutral head position, and flat feet.
• After gaining control and balance, stand up by extending the hips and knees to a fully erect position.

Downward Movement Phase

• Lower the elbows to unrack the bar from the anterior deltoids and clavicles, then slowly lower the bar down to the thighs.
• Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs.
• Squat down with the elbows fully extended until the bar touches the floor or drop the bar to the platform if rubber bumper plates are being used.

MAJOR MUSCLES INVOLVED

gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris, soleus, gastrocnemius, deltoids, trapezius

VERBAL CUES

• Squeeze the bar from the floor
• Keep the arms long
• Shrug vertically

COMMON ERRORS

• Letting the barbell drift away from the body during the first pull
• Dropping the hips during the second pull
• Flexing the elbows before completing the triple extension

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