How To Improve Your Dodgy Power Clean Technique

The power clean is one of the most underused methods of gaining strength in the gym. However, in recent years we have seen its popularity begin to rise amongst amateur athletes. Although the power clean is an extremely effective way to build mass, too many newcomers are going into it using poor technique. Unfortunately, there just aren’t enough coaches who have experience in this type of training which is mainly used by Olympic athletes.

Over at Breaking Muscle, they have a great post which helps you self-analyze your power clean.?It breaks down this complex exercise into easy-to-follow chunks that anyone can relate to:

The Setup

Proper alignment and bar setup is crucial to a good lift.?Most trainees underestimate the focus and technique required even before the actual lift begins. Improper bar placement, footing, and joint angles can lead to missing reps out front, slow pulls, and injury.

The First Pull

This is the initial pulling phase off the floor.?This phase lasts up to the point where the bar passes the knees. Sound technique at this stage sets you up to pull the bar into the most advantageous position for the subsequent hip drive.

The Hip Drive/Scoop

This is the most explosive phase of the entire lift.?As the bar passes the knees, maximal power and acceleration are applied between the mid-thigh and the hips. The power position refers to the point at which the body is poised in the athletic position – feet flat, hips loaded, chest high, back straight, and quads activated. It is at this point the athlete must take the bar vertical through triple extension of the ankle, knee, and hip joints.

Remember that even the best weightlifters out there have one or two key faults which are potentially limiting their performance. By using this article, you can discover yours and make immediate improvements to your power clean.