Power Clean Technique

The art of power cleaning is a struggle for most people and if you do not perform the clean correctly, you could really hurt yourself. The power clean is simple looking for some, but becomes more difficult the higher one goes up in weight.
    The bar starts on the ground with whatever weight you would like to start with. Then you will have your hands on the bar squared up with your shoulders along with your feet squared up with your shoulders as well. Once this has been established you will now keep your back straight at all times and looking straight not down or up.
    Now we will begin the clean aspect of this. You will slowly bring the bar up about half way up to your thighs and then you will bring with bar up to your chest as if you were doing an upright row. That means you will bring your hands up to around your neck or the top of your chest. Just as you get there you want to flip your wrists and then catch the bar up by your neck. Once this has happened you want to catch it with your legs as well by squatting and then once you feel you have it secured and caught in your hands you can stand up and then drop the bar. You do not always have to do the squat, but it helps with the catch and you can do more weight this way. This exercise is a challenge, but over time you can feel better doing it to where it is just a natural movement.
    This exercise works on many muscles within one’s body. Some believe it has to do with just back and arms, but that is not all. You work on your gluteus Maximus when you extend the bar to the flipped position and using your hips to do so helps work on the gluteus Maximus. Of course you also work on your quadriceps and hamstrings. One can feel work with these by not only doing the squat, but also doing the hip extension when flipping the bar from mid way up your thigh to your neck. You also work out your calves this way. The back and shoulder exercise of all of this is the arm movement you make with the clean as well as flipping it and having the ability to get the bar so high up.The art of power cleaning is not just set in order to work on one muscle, but many overtime and it is considered one of the best exercises to builder back shoulder and leg strength, if you do it correctly


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