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power clean


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A weight-training exercise that develops all-round explosive power by strengthening the legs, trunk, and shoulder girdle muscles (figure 51). This is an advanced lift and is not recommended for young or novice exercisers. You should always wear a weight belt when performing a power lift.

▪ Crouch down, feet shoulder width apart. Lean forward to grip the bar firmly with an overhand grasp. Before you start the lift, your back and arms should be straight, hips low, shoulders just forward of the bar, and eyes focused forwards. Use your thighs to initiate the lift and then pull power-fully with your upper body to bring the bar to your shoulders in one movement. Keep the bar close to your body. Bend your knees quickly and force your elbows under the bar to ‘catch’ it. Hop slightly forward between the extension and catch and bend your knees into a slight squat position to receive the barbell at your shoulders. Do not hook the bar over in an arch at the top of the pull. This will cause the bar to hit your chest, pushing it backwards and imposing an unnecessary strain on your lower back. Lower the bar first onto your thighs and then to the floor.

▪ Crouch down, feet shoulder width apart. Lean forward to grip the bar firmly with an overhand grasp. Before you start the lift, your back and arms should be straight, hips low, shoulders just forward of the bar, and eyes focused forwards. Use your thighs to initiate the lift and then pull power-fully with your upper body to bring the bar to your shoulders in one movement. Keep the bar close to your body. Bend your knees quickly and force your elbows under the bar to ‘catch’ it. Hop slightly forward between the extension and catch and bend your knees into a slight squat position to receive the barbell at your shoulders. Do not hook the bar over in an arch at the top of the pull. This will cause the bar to hit your chest, pushing it backwards and imposing an unnecessary strain on your lower back. Lower the bar first onto your thighs and then to the floor.

Figure 51 Power clean

Subjects: Medicine and Health.


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