POWER CLEAN HOW TO
POWER CLEAN FULL

POWER CLEAN HOW TO

(See below for suggestions on how to build up to a power clean with a weight that challenges you.)Р”Р„s for equipment, stick with the old-fashioned barbell: a regular straight bar at first, and an Olympic bar (with rotating sleeves on the ends) once youРІР‚в„ўre ready to handle 45 pounds or more.

POWER CLEAN FULL

(Even with no weight, youРІР‚в„ўll be patterning the movement and improving quickness.) After two to three weeks, start experimenting with lightweight versions of the full movement. Use high reps (three sets of 12 to 15) and minimal weight at first (a broomstick works fine), until youРІР‚в„ўre comfortable with each step. Master the nuances of each step by working on the practice moves noted below. Most coaches break that brief, concentrated effort into four distinct phases: the first pull, when you lift the bar from the floor to just above your knees the transition, when you position yourself to power the weight up, causing a slight re-bend in the knees the second pull, when you forcefully jump and shrug to get the bar moving upward while moving your elbows up and outward and the catch, when you pull yourself under the bar and catch it on the fronts of your shoulders, with your elbows pointing straight ahead of you. ThereРІР‚в„ўs a lot going on in that half-second or so it takes to perform a well-executed power clean. Still, says Burgener, РІР‚СљAnyone should be able to do a power clean if theyРІР‚в„ўre smart about it.РІР‚Сњ What Is a Power Clean?

As Olympic weightlifting coach Mike Burgener puts it, РІР‚СљAnytime you lift something from the floor to your shoulders - whether itРІР‚в„ўs a barbell, a toolbox or a toddler - youРІР‚в„ўre doing a version of the power clean.РІР‚СњР”В«ecause of its technical demands, the power clean takes more time to learn than the average press or pull-down. ThatРІР‚в„ўs essential for athletesРІР‚в„ў need to achieve more speed. РІР‚СљPower cleans build not just strength, but full-body power - the ability to move weight quickly,РІР‚Сњ says Mike Robertson, MS, co-owner of Indianapolis Fitness and Sports Training.

And thatРІР‚в„ўs too bad, because itРІР‚в„ўs one of the most functional strength-training movements you can do. The power clean is an impressive sight, but unless you belong to a gym specializing in Olympic weightlifting, itРІР‚в„ўs a rare one. A lifter pulls a weight from the floor, heaves it into the air for a split second, squats beneath it with lightning-fast precision and catches it at shoulder level.