Power Clean - Olympic Weight Lifting Guide

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The power clean is a skill transfer exercise for the full clean, which means it assists with the development of a proper full clean, as well as contributing the continued improvement of an already developed full clean. Although it is done with the purpose of developing a better full clean, the power clean can serve as a great movement for building explosive power by itself.

Its a core weight lifting exercise using the Olympic bar and is a very complex movement. Therefore its extremely important to ensure your power clean technique is correct else you could injure yourself.

Category:

Howto & Style

Tags:

• power clean
• olympic weight lifting
• exercise tips
• weight training
• weight lifting workouts
• olympic bar exercises

[TheRealColinChan]

what do you suggest for wrist flexibility? that is a problem i have at the moment

[workoutbox]

@TheRealColinChan This brings 2 things to mind:

1 - wrist flexibility can be increased by pulling your fingertips back with your other arm until the backs of them touch your collarbone by the AC joint. Your elbow should rise high, to the point where your humerous is parallel to the floor.

2 - it's likely that you're catching the bar with your hands too much, which can place undue stress on the wrists. The bar should rest across your shoulders more.

[TheRealColinChan]

@workoutbox

yep thats right, i am using my hands too much. i've been working on the stretching of my wrists like your first suggestion, with the elbow high, but i find that when doing the actual lift it doesn't feel very natural.

should i just keep practicing and get better? how about front squats with clean grip?

[workoutbox]

@TheRealColinChan it's going to take consistent time and effort - and yes, the front squat is a skill transfer exercise for the full clean. That will help considerably.

[Venus1Star]

Do I do power cleans with a shoulder workout? Or should it be done by itself?

[workoutbox]

@Venus1Star The power clean is an explosive total body exercise, and I wouldn't deem it necessary to assign it to a certain muscle group split. These movements should be done prior to all other exercises during your workout as well.

[jmfirefox03]

@HipPopIsWACK That is why he had bumper plates you dumb ass. They are designed to be dropped. You are probably obese and have never seen the inside of a gym

[workoutbox]

If you don't have bumper plates, you may damage the bar or weight set. If at all possible, perform Olympic movements using bumper plates. If you are unable to drop the weight after executing a power clean, you will expend a significant amount of energy eccentrically lowering the load to the floor.

[tinorivera3]

why the f*ck do you let the wieght slam onto the floor. I bet the other people working out want to grap you by the neck and slap the f*ck out of you. Plus you dont even do it rite. Also you look like your a weak piece of shit. Bye and have a nice day

[Humanzy]

Yo you suck. Where's the squat noob?

[DaniyelBothma]

I did olyumpuc weight lifting training at University of thew Witwatersradn when I was at medical school there, I fell in love with this sport. Continuing inCanad soon at medical scholl ( to complete ) at university level there are the resources to do proper training these and your onther videos are fantastic informative and give a visual representation of how things should be3 done. Thank you for sharing this with us on you tube Hope 2012 has great sucess fro you in your endevours

[MrGeeetar]

i did this and my knees hurt should i wear pads?

[karmaweburn]

@Venus1Star all power moves should be done first then work your way down to least hardest exercise.