The power clean is one of the best ways to add an amazing amount of strength and power. It requires both an incredible amount of mobility and stability to move through such an explosive exercise. It will improve most all measurable athletic performance parameters on the field and in the training facility.
Assuming that the athlete has the proper fundamental movement skills required to perform the power clean the proper set up and coaching cues should be the first thing to get attention.
Power Clean Set Up Positions w/ Coaching Cues *
Hang Position- standing position, elbows locked, and medium hook grip
Rack Position- get the bar on shoulders from hang position- elbows up, humerus parallel to floor- weight supported by shoulder NOT hands- drop the bar and catch it in the hang position
Jump Position- bar is at mid thigh- hips and knees are unlocked- bar is touching skin/clothing
Squat Jump Position- jump w elbows locked and land in squat position
Jump w/ Catch- jump and catch the bar on shoulders- elbows straight to slammed forward- aim your shoulders at the bar- slam bar onto shoulders
Front Squat –bar is on the shoulders-squat to slightly pass parallel while keeping the elbows up, humerus parallel to floor
Power Clean Progressions & Variations
Power Clean (Mid Thigh, Above Knee, Mid Shin, Floor)
Power Clean & Front Squat (Mid Thigh, Above Knee, Mid Shin, Floor)
Squat & Clean (Mid Thigh, Above Knee, Mid Shin, Floor)
This is by far one of the best exercises for athletes to develop a huge amount strength and power that will transfer from the training facility to the field. Problems arise when the power clean is introduced without the proper progressions and is therefore rushed. Before a power clean is attempted athletes should possess the proper mobility and stability to perform the movement. Rushing the process or simply skipping over it to get to a poorly executed product is not the way to go about such a complex exercise. When taught and progressed properly this is a great exercise to add to your training program.
* power clean set up positions w/ coaching cues from “Starting Strength Basic Barbell Training” 3rd Edition, Mark Rippetoe
SPU's Alex Drayson and Matt Migiano write the SPU Athletic Performance Blog.
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