Techniques for Power Clean Lifts

The power clean is one of the most complex Olympic-style lifts. It is a ground-based movement that forces the lifter to use the entire body to lift the weight from the ground to chest height. It is used to build strength and flexibility while working on balance and explosiveness. Due to the complexity of the lift, it is important to master each of the individual techniques to maximize the effectiveness of this lift.

  1. Starting Position

    • Begin by placing your hands shoulder width apart on the bar. Ensure that your feet are hip width apart, with your toes pointed forward.

      Once you are correctly aligned, lower your hips and roll your chest forward until your shins touch the bar. At this point, your shoulders should be slightly in front of the bar, your back should be flat, and your eyes should be looking forward.

    Performing the Lift

    • To begin the lift, quickly lift the weight off the ground by extending your legs and thrusting your hips forward. Keep your arms straight and the weight in the same vertical plane as it was when you started.

      At the apex of the lift, you should have your ankles, knees and hips fully extended. This is called "triple extension." You should be up on the balls of your feet, and your shoulders should have raised upwards with the arms still straight.

      Once you have reached triple extension, you must prepare to "receive the bar." This is done by turning the elbows down and in, while lowering the hips into a squat position. The bar should rotate inward toward your chest as you squat and then lift the weight upward into an erect position.

      Once the weight is stable, widen your elbows and turn your wrists, allowing the weight to move into a controlled fall as you prepare to repeat the lift.

    Teaching Points

    • The better your technique, the more you will get out of this lift. Take your time and ensure that your form is correct before you try to lift large amounts of weight. Make sure that you are in control of the weight at all times.

      Be sure to keep the weight in the same vertical plane throughout the exercise. Your body should be able to move around the weight and not vice versa. If this is a struggle, focus on starting with your feet closer to the bar; ensure that your back is flat and that your arms do not "unlock" until the apex of the lift.

      The power clean lift is meant to train you to be explosive. This means that your legs and hips need to do the bulk of the work. Make sure you fully extend each of your lower joints on each repetition. Resist the urge to lift the weight with your back and arms, as that could result in injury.

    Power Clean Variations

    • Once you are comfortable with the power clean, try out some of the variations and auxiliary lifts that can help your form and performance. These lifts include the hang clean, high pull, clean and jerk, clean and press and front squats.