Looking up or down throws your body position and movement out of whack. Look straight ahead throughout the motion.If you’re jumping forward or backward, then something is off. Land in your footprint when catching the bar.The bar should not make detours around your knees or be yanked up at an angle. From a side view, the bar path from the floor to the catch should be a vertical line. However, said sequences should be executed in rapid succession, seamlessly. The lift is best taught and learned in sequences (as detailed above). The concentric rep should be one smooth movement.While the lower back certainly will get worked indirectly, the right way is to put your hips forward while you work your glutes. To ensure that you do not lean forward, try to touch the bar to your chest as you take it to the rack position.ĭo not use your lower back to power clean. Your weight should be firmly on your heels while the bar stays in contact with the legs. The “hook” grip will help you to take the pressure off your forearms. It is not a moderate or high rep exercise.Ĭommon Power Clean Errors to Avoid Mistake:ĭo not use your arms to pull the bar up, you should be using your upper back and traps. The power clean works best for low reps of 1-5.Repeat the power clean for the number of reps remaining in your set.Extend elbows and flex hips and knees, to lower the bar in a vertical line to the floor.Don’t pause at the top (unless you need catch stabilize self or re-assume the hook grip).At the midpoint, the following describes the correct body position:.Absorb the shock by dipping slightly, into a partial squat stance.Keep your extended fingers under the bar for support.As your heels hit the floor, land the bar across your shoulders and collar bone.Extend wrists and fingers while doing this, to keep hands on the bar.Swing arms up and to the front, until elbows are in line with shoulders.While swinging arms under bar, begin flexing knees and hips to prepare for landing.With the bar at its high point, swiftly swing elbows under the bar thus bringing yourself into place beneath it.This raising motion is similar to upright rows.Upon hitting maximum shrug height, flex elbows to raise the bar as high as you can.Explosively shrug bar by elevating scapulae immediately after fully extending hips/knees/ankles.Explosively extend hips, knees and ankles.With arms hanging straight down, use lats to keep bar against thighs.Fronts of knees should be over toes (i.e.Flex knees so your mid-thighs move into the barbell.This increases the back angle, but you should still be slightly bent over (chest and bar aligned vertically).Extend hips and knees to lift barbell to mid-thigh height (not yet touching thighs).
Move shoulders and hips up at the same rate, so the back angle remains unchanged.Knees should be slightly bent with shins vertical.Extend knees and hips to lift barbell to just below knees.Achieve a neutral spine this may entail extra thoracic extension (arching upper back) to counteract upper back hunching.Use a hook grip (fingers over thumb) and a wider than shoulders grip width, so arms touch outside knees.Bend at hips and flex knees, so hips are higher than knees and back angle is ~35-45°.Using no wider than a shoulder width stance, position feet halfway under barbell, nearly touching shins.Hang Power Clean, Power Clean and Push Pressĭeadlift, High Pull, Power High Pull, Hang Clean, Clean and Jerk, Clean and Press, Snatch Shoulders, Trapezius, Glutes, Hamstrings, Calves
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