4 Tips to Improve Your Power Clean

August 05, 2015 16 Comments

The power clean is one of the best methods of gaining strength and mass in the gym. It can also be one of the most energy-sucking and humbling movements. 

Why? Because it involves speed in addition to strength. 

Power cleans are one of the more explosive movements and technique goes a long way to adding weight and the fluidity of the movement. 
So if you want to start adding mass and lifting more, check out our 4 tips to improve your power clean.

Tip #1 - Start in the Right Position

No where better to start than by in the right position. How you start the power clean can directly affect the rest of the movement. 
Some things you will want to remember when getting set up are:
  • Chest up
  • Shoulders back
  • Back tight

A good way to achieve this position is by ensuring that your elbows are in line with your knees when your arms are fully locked out and gripping the bar. 

The tension created in your starting position is what will help you transfer more power to the lift during the initial pull. 

Tip #2 - Keep the Bar Close to Your Body

Sometimes easier said than done, but keeping the bar close to your body gives you more control over it. If the bar starts traveling away from your body you'll likely find yourself tipping over and losing it. 

 

Tip #3 - Don't Forget to Hit the Power Position


The power position is when the bar hits you mid thigh, and this is one position that athletes and coaches alike, tend to miss. 

When done correctly, your chest will begin to open, you will become more vertical and your knees should begin to re-bend so you can transfer the power of the lift into the bar. 

 

Tip #4 - Catch the Bar in the Proper Rack Position

The final step in achieving a strong, fluid, injury-free power clean is to rack the bar properly. To do this, keep your elbows pointed straight ahead so the bar racks across your deltoids and comes very close to your throat. The actual weight of the bar should be resting on your shoulders. 

This is one of the least comfortable positions in the power clean movement, but perhaps the most critical in keeping you balanced. 

Next time you're doing power cleans be sure to keep these four tips in mind. With time and plenty of practice you will see massive gains in your clean and an improvement in your overall strength.

Tell me, which position do you struggle with the most during a power clean? Share in the comment section below. 





16 Responses

Jlmiller
Jlmiller

June 02, 2017

I struggle with coming from the ground with the bar. Hang cleans are fine, but knowing when to speed up is my problem.

Aimee marshall
Aimee marshall

May 30, 2017

I tend to pull to early and totally not hitting the hip line. I think I tend to muscle up the bar, I do the same in my snatch form

WiNN
WiNN

April 01, 2017

I tend to pull to early. How can I fix it??? Thank you.

Vicky
Vicky

March 30, 2017

Can’t get the bar to hit my hip crease line in . It contacts my thigh much lower.

Ma yAnn
Ma yAnn

March 30, 2017

The SHRUG I can not figure out how to get my shoulders back!

Jennifer
Jennifer

March 30, 2017

I struggle getting under the bar.

Arlene Sousa
Arlene Sousa

October 19, 2016

I struggle with landing my cleans in proper rack position. I get the bar up and then I don’t get my elbows through fast enough. Then I drop the bar. ?

Alfred E Carvajal
Alfred E Carvajal

July 29, 2016

I struggle of what is mentioned on tip # 3…

Al Rexroat
Al Rexroat

August 31, 2015

If you only had one movement to train in order to work toward these goals, the power clean is your answer. Besides the  power snatch, no other movement develops the kind of hip explosion which is so important to the development of an athlete.

Luynh bui
Luynh bui

August 15, 2015

Hitting the power position

Team WOD Nation
Team WOD Nation

August 12, 2015

Timmy – We suggest checking out this awesome tutorial vid from Kelly Starrett. He is the master of mobility. https://youtu.be/Un1PDhrU3h0

Timmy Hernandez
Timmy Hernandez

August 10, 2015

My struggle is racking the bar across my deltoids, keeping my elbows straight. What can I do to fix this?

Sarah Lacey
Sarah Lacey

August 10, 2015

Hi

My struggle is that I tend to muscle clean the bar, instead of getting the triple extension of opening my hips&shrugging and having faster elbows. I think I need to drill more from the hang position?

Sarah

Zandy
Zandy

August 07, 2015

I have been doing crossfit on my own in my garage for about a year and a half. I have a bit of fear in my snatch. I have been doing clean and press regularly. Last night I did my first Power Clean. I LOVE IT. I am much stronger than I give myself credit. It felt much smoother than just a regular clean. I always watch youtube or read tips before trying a new lift. I am a 42 year old mother of two and I love to lift. : ) Thanks for the tips.

Heidi Gildroy
Heidi Gildroy

August 06, 2015

I struggle with pulling the bar too early usually about when the bar is over my lower thigh. I also feel like the bar crashes down on me, especially when I am doing a squat clean

cobb whitehorse
cobb whitehorse

August 06, 2015

In the catch position, my hips come forward

Leave a comment

Comments will be approved before showing up.