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2/13/2013

The Power Clean

3 Comments

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        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

Picture
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

Picture
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

Picture
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

Picture
Front Squat –bar is on the shoulders-squat to slightly pass parallel while keeping the elbows up, humerus parallel to floor 

Picture
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 

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3 Comments
Jeff Casebolt
9/18/2013 10:47:46 am

Do you have peer-reviewed literature to support the following claim?

“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.”

Reply
Matt Migiano
9/23/2013 05:47:46 am

Jeff- Although it is hard to separate and give credit to one variable such as a power clean I do stand behind my statement. There are a multitude of training and coaching modalities that contribute to an athletes performance on the field, but a power clean is at the top of that list.

Below I have provided three published articles that might be of interest.

1.Does Performance of Hang Power Clean Differentiate Performance of Jumping, Sprinting, and Changing of Direction?
Hori, Naruhiro; Newton, Robert U; Andrews, Warren A; Kawamori, Naoki; McGuigan, Michael R; Nosaka, Kazunori

Journal of Strength & Conditioning Research:
March 2008 - Volume 22 - Issue 2 - pp 412-418

2.Comparison of Two Twelve Week Off-Season Combined Training Programs on Entry Level Collegiate Soccer Players' Performance
MOORE, E. WHITNEY G.; HICKEY, MATTHEW S.; REISER, RAOUL F. II

Journal of Strength & Conditioning Research:
November 2005

3.Characteristics of Sprint Performance in College Football Players
Brechue, William F1; Mayhew, Jerry L2,3; Piper, Fontaine C2,4
Journal of Strength & Conditioning Research:
May 2010 - Volume 24 - Issue 5 - pp 1169-1178

Reply
Jeff Casebolt
9/27/2013 09:53:42 am

Matt, Thank you for replying so quickly. I will pull your suggested articles and read.

Reply



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  • ABOUT
    • OUR COMPREHENSIVE APPROACH
    • STAFF
    • FACILITY
    • NOTABLE ALUMNI
    • FAQ
    • ATHLETE SCHOLARSHIP FUND
  • PERFORMANCE PROGRAMS
    • ATHLETIC PERFORMANCE
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    • TEAM PERFORMANCE
    • Adult Personal Training
    • SPEED TRAINING
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