Power Clean
The power clean develops explosive power and requires strong core bracing as well as a solid front rack position on the front shoulders.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand in front of the bar with your feet hip-width apart, the bar over the middle of your feet, your chest up, your back neutral, and brace your core.
- 02
Grip the bar with an overhand grip slightly wider than shoulder-width and lift it with a controlled first pull, keeping the bar close to your shins and knees.
- 03
Push through the floor and explosively extend your ankles, knees, and hips, then shrug to accelerate the bar upward without pulling with your arms.
- 04
Quickly rotate your elbows forward and up and catch the bar at the top of a front squat position with your knees slightly bent and the bar resting on your front shoulders.
- 05
Lower the bar under control back to the floor or down via your thighs, and reset for the next repetition.
How to get started at the gym
§ 03 · SisuLiftPower Clean is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep the bar close to your body throughout the pull, and time the hip hinge so your back stays neutral. Think “elbows up” in the catch to avoid loading your wrists.
The power clean develops explosive power and requires strong core bracing as well as a solid front rack position on the front shoulders.
More exercises: Glutes
§ 05 · Same muscles
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