How to Power Clean: Techniques, Benefits, Variations

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Power clean is an advanced move that requires the use of multiple muscle groups and coordination skills. Those who are new to this exercise benefit from working with a qualified trainer or personal trainer to learn the proper mechanics before adding it to a full strength strengthening routine. Dear.

Also known as: Clean up, squat clean

Target: Whole body

Necessary equipment: dumbbells, dumbbell plates

Level: Advanced

How to clean the power supply

Verywell / Ben Goldstein

There are five stages involved in the implementation of clean electricity. They are set, drag, drag and shovel, catch and drop.

Stage One: Setup

  1. Stand tall, feet hip-width apart, and place dumbbells under your feet. If your flexibility is limited, use a lift or bar lift blocks so you can reach the bar more easily.
  2. Lower into a squat and grasp the bar with your palms facing your feet. Your hands are outside of your shins, slightly wider than shoulder-width apart.
  3. Lengthen your spine so you don’t feel stooped. The back stays long and strong throughout the entire exercise. Keep your focus forward.
  4. Engage your core so your back and midsection feel supported.

Stage two: Pull

  1. Lift the bar as you stand up, keeping the weight close to your body. You should feel like you are pulling the bar along your shin and above your knee.
  2. Continue lifting until the bar is across your thighs. Back straight with shoulders over hips. Ankles, knees, and hips are perfectly aligned. Keep the core engaged and the back strong.

Stage three: Pull and scoop a second time

  1. Bend your knees slightly to prepare for the next quick move.
  2. Push or “jump” your hips forward in a powerful motion to pull the bar toward your chest. This explosive movement may involve lifting the balls of your feet; Your feet can even clean the floor a little.
  3. Raise your shoulders for power as you pull the bar through the final stage of this move. Bend elbows and pull forward to prepare for the next stage.

Stage Four: Catch

  1. Pull your body under the bar as you continue to lift. Your elbows will be tucked forward (under the bar) and your shoulders will roll forward, making it feel as if your shoulder blades are pulling down and back.
  2. Switch to a quarter squat, keeping your back strong and your posture straight.
  3. Catch the bar so that it rests in front of the shoulders.

Stage Five: Stand still and Release

  1. Stand up straight with your weight fixed in front of your shoulders.
  2. Lower the weights to the floor in a slow, controlled manner.

As you become more fit and add more weight, have a trainer check your form right away. If your movement or posture is affected, reduce the weight until the motion is back on track.

Benefits of Power Clean

Power Clean uses most of the major muscle groups in your body. This is a core move in many CrossFit studios and gyms and has been practiced in competitions at the Olympics (although today, Olympic athletes only compete in the movements involved: the loop and clean and jerky).

This exercise can help athletes who want to improve their vertical jumping skills and enhance explosive movements in sports and performance. Even if you’re not an athlete or weightlifter, you can include this movement in your fitness regimen.

For example, power clean builds the underlying body strength needed to lift or move heavy objects. When done properly, it can help you develop a strong and healthy posture, which can be helpful for people who stay on tiptoes all day.

This move also helps develop the muscles in your shoulders and upper back. Strong upper body muscles help you perform push-ups, pull-ups, or when lifting and carrying heavy objects.

Other variations of Power Clean

You can modify this exercise to better suit your fitness level and goals.

No weight for beginners

If you’re new to this exercise, try moves that don’t use weights at all or simply use a long bar. This allows you to learn the sequence of movements while practicing safe weightlifting methods and techniques.

Cleaning and press

Once you’ve mastered the clean source, consider adding an overhead press. This exercise is called clean and squeeze. To do this more challenging variation, add an overhead lift at the end of the clean bar, pressing the bar toward the ceiling before returning the bar to the floor.

Verywell / Ben Goldstein

Common mistake

Here are the most common mistakes that occur with clean power, as well as how to avoid them.

Wide starting stance

You may feel more stable with your feet apart when you’re first starting out, but it’s important to keep them just hip-width apart. If you jump a bit in your catchphrase, you usually take a broader stance as well. This should also be avoided.

Incorrect starting position

It is important to pay attention to your starting position. Always start with a flat back and hips behind shoulders in a low squat. Your center of gravity is forward and your shoulders are relaxed.

Curved back

If you’re not lifting a lot of weight, smaller plates can bring the bar closer to the ground. If you can’t reach the bar easily, you’re likely to bend over backwards. Using a lift under each plate will lift the bar so you can maintain a flat back.

Do not participate in the core

If you’re lifting the right amount of weight and still find your back arched, double-check that you’re focusing on your center of gravity through each phase of this exercise. Core stability protects your back and helps prevent injury.

If you’re lifting heavy weights, you’re very likely to arch your back at most stages of this exercise.

Using weapons in the hunt

Some lifters try to catch the bar with their arms, making the elbows point toward the ground instead of outward. Protect the integrity of your upper body joints by moving your body under the bar while catching, so that the bar rests on your shoulder lengthened.

Doing too many reps

Clean power is not designed to help improve endurance or regulate general health. Instead, it builds force and strength. As such, you should only do one to five repetitions of the movement. If you can complete five reps without much effort, try adding more weight.

Safety and Precautions

If you have problems with your back, shoulders or lower body joints, it’s best to avoid clean power. Ask your doctor or physical therapist if this move is safe for you. If you feel any pain during electric cleaning, end the exercise immediately.

While it’s common to load barbells with plates that weigh 45 pounds or more, you don’t need to lift that much when you’re just starting out. Start with a 10-pound plate, or even less if necessary. Aim to complete one to five reps.


Incorporate this and similar moves into one of these popular exercises:

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