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Power Clean
Power Clean Technique 101...
...according to Strength Coach Extraodinaire Charles Staley Training Systems
With an increase in gym members performing Power Cleans, following is a simple "how to" re Power Clean execution according to Strength Coach Charles Staley.
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The bar starts against your shins and stays tight against the front of your legs all the way up to the "rack" position on your shoulders.
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As the bar ascends upward, your knees push backwards, which positions your shoulders in front of the bar at the instant it reaches knee height. This allows for efficient full-body extension powered by the posterior chain.
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Your arms stay long and straight until your body reaches full extension (meaning a vertical body line, up on the toes, big shrug.
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Once you've reached full extension, you allow your elbows to bend so that your arms won't impede the upward motion of the bar. I emphasize the word "allow" to point out that the elbows flex passively to get out of the way of the bar, as opposed to actively to assist with lifting the bar. The arms attach you to the bar - nothing more.
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The bar is caught on the shoulders with high elbows. This provides a shelf for the bar on the deltoids. Catching with low elbows tends to make the bar land on your collar bones (which hurts). If you have trouble with the shelf, experiment with grip width and make sure you protract (push forward) your shoulders - protracting your shoulders is a lot like pulling our a drawer… it's like pulling out your shelf for the bar.
There is a distinct "tempo" to a successful clean - it starts slowly and gradually builds to full speed once the bar gets past your knees. Think of it like this: from the floor to your knees, the goal is to "get into position"...meaning: push the knees back and get your shoulders out in front of the bar.
This is the "power position." Make sure you get here each and every rep. From the knees to the top of the pull, think explode. Once you reach full extension, you're "done." Now all that's left to do is to catch the bar on your shoulders.
And that's it! Are there finer points I haven't covered yet? Sure. But the point is, just get started. Because cleans are fun, so no need to wait until you've mastered it, 'cause that'll never happen.
Watch a Power Clean demonstration here
