Power Cleans

Overview

The power clean propels a barbell from floor to shoulders, catching it above parallel rather than diving into a full squat. This reduction in catch depth means you must accelerate the bar higher, training maximal rate‑of‑force development and crisp turnover speed.

Field athletes, CrossFitters, and weightlifters alike lean on power cleans to convert raw strength into usable explosiveness—think faster sprint starts, bigger hits, and more aggressive barbell cycling.

How to Perform

Setup: Feet hip‑width, bar bisects mid‑foot. Hook grip just outside shoulders, shoulders slightly over bar, hips above knees, lats tight.

Execution: Push the floor away—hips and shoulders rise together—until bar passes knees. Scoop knees under to vertical torso, then drive through legs into full triple extension. Only after extension, shrug and pull elbows high, dropping just enough to catch the bar on the delts with thighs above parallel. Stand tall to finish.

Key Tips: Cue: “Legs then elbows.” Keep bar within a fist’s width of thighs; distance bleeds power.

🏋️Coaching Cues🏋️
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➡️ “Push the floor”
➡️ “Finish tall, THEN pull”
➡️ “Fast elbows”

Technique Focus

• Vertical Drive: finish extension before bending arms.
• Fast Elbows: whip around bar to avoid crash.
• Quiet Feet: small, controlled stomp maintains bar path.
• Stable Rack: elbows parallel to floor on catch.

Common Mistakes

• Early arm bend – arms engage before legs finish.
• Looping bar path – bar drifts away due to hips rising too fast.
• Squatting under – catch ends below parallel; that's a squat clean.

Muscle vs Power vs Squat Clean

Choosing the right clean variation depends on training goal and mobility:

• Muscle Clean – no re‑bend; ideal for turnover drills and light cycling.
• Power Clean – catch above parallel; emphasizes bar speed and power output.
• Squat Clean – full squat receive; allows maximal loading but demands mobility.

Benefits & Carryover

Power cleans generate peak bar velocities of 1.5–1.8 m/s, translating to improved jump height and sprint acceleration. The high pull recruits upper‑back, traps, and posterior chain in one coordinated blast.

Because the catch sits above parallel, athletes with limited hip or ankle mobility can still reap explosive benefits while working toward deeper squat positions.

Prerequisites

• Deadlift 1.25× body‑weight with neutral spine.
• Front‑rack mobility: 20‑s unloaded rack without wrist pain.
• 5 Hang Power Cleans @ 50 % body‑weight with tight bar path.

Progressions

• Tall Power Clean – train rapid drop without leg drive.
• Hang Power Clean – start mid‑thigh to isolate second pull.
• Clean Pull + Power Clean complexes for timing.

Programming Tips

• Heavy doubles at 75–85 % 1‑RM for strength‑speed.
• EMOM triples at 60 % for bar‑speed practice.
• Pair with plyo—e.g., 2 power cleans + 3 box jumps—for contrast training.

Mobility Focus

Tight lats can pull elbows down in the rack; add front‑rack lat stretches and triceps smash pre‑session.

Wrap‑Up

Power cleans bridge the gap between raw strength and explosive sport performance, sharpening bar speed and turnover without the mobility demands of a full squat clean. Dial in the timing cues, stay patient through extension, and watch both your numbers and athleticism climb.

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