The power clean is a staple in most high school and collegiate training facilities. In my opinion it is the best option to develop explosive power while training with everything else being equal. Unfortunately it is a very coaching intensive exercise that requires a qualified coach to make the exercise useful and safe. Here are five coaching cues that will help you teach your athletes to perform the power clean more efficiently.
1. Do Not Start With The Power Clean. There has to be a teaching progression when coaching any new exercise, especially one as complex as the power clean. Does the athlete have a hip hinge, great, then how about learning the power shrug, how does that look?, good, great, how about teaching the squat jump next. Have they learned how to catch yet? That is important too. Start with the bar in the hang position first and not from the floor. Again, everyone wants to put the carriage before the horse. SLOW DOWN! Take your time teaching your athletes the proper way to do things.
2. Tell Your Athletes To Wrap Their Wrists Around The Bar. This cue helps tremendously with the athletes learning to pull the bar into their body. When the bar drifts out in front of the body you have to jump forward to catch it. This will also limit your ability to produce power because you are likely bending your elbows to soon, which leads to tip #3.
3. Once The Elbows Bend The Power Ends. This is why it is so important to teach proper progressions. A perfect time to work on locking the elbows out is when the athlete is practicing their power shrug or jump squat. This is huge for not leaking out energy during the 2nd pull.
4. Punch The Elbows Up As You Catch The Bar. I cannot tell you how many times I have seen athletes catch the bar with their elbows pointed down to the ground. This is an easy way to stress the delicate structures surrounding the elbow and put a great deal of stress on the wrist as well. The upper arm should be parallel to the floor when the catch is completed.
5. Catch The Bar In An Athletic Stance. For some reason most athletes when learning the power clean do a great job at getting their knees and hips in front of them. If you cannot picture that, imagine someone doing the limbo and trying to get under a rope. Cue your athletes to finish in an athletic stance, with a little bend in the knees and hips.
If you put these five tips into coaching your athletes to perform the power clean I promise you will see results.
Let me know if there are any other tips for the power clean that you incorporate into your teaching methods.
SPU's Alex Drayson and Matt Migiano write the SPU Athletic Performance Blog.
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