Power Clean
Power clean is one of the most popular and effective accessory exercises in Olympic weightlifting and Functional Fitness. It is used to improve the clean and increase the clean & jerk result. It is also well-known among almost all strength sports and games where athletes need power and explosiveness as well.
It’s interesting that it is considered an average explosive strength result if a Chinese athlete does power clean exercise with twice their body weight. Just imagine how much TOP athletes can lift!
There is also a mathematical model for training programs, according to which in case of proper technique and optimal strength, the power clean should be 80-85% of the squat clean.
All in all, whether you are a man or a woman, if you want to maximize your clean along with the clean & jerk, you should definitely include barbell power clean in your training plan.
What Muscles Are Involved In Power Clean?
Power Clean is a strenuous whole-body exercise that targets posterior thigh muscles, glutes, quads, calves, back and arm muscles, shoulders, and abs.
Weight lifting power clean consists of several phases:
- starting position;
- pull;
- explosion;
- turnover;
- catch position.
Variations
Power cleans can be performed from different starting positions:
As for power clean functional fitness workout, you are most likely to come across the hang power clean there – such athletes are fond of it.
Olympic weightlifters use the power clean on its own or in a set:
- power clean + hang power clean above or under the knee;
- power clean + push press / jerk / push jerk;
- power clean + front squat;
- clean pull + power clean.Power clean workout routine and load can vary depending on the athlete’s level and sport. Find more interesting tips HERE.