Power cleans are a great yet complicated lift and if done incorrectly it can result in an injury. There are tips and warnings at the bottom of the page, it is imperative that you read them first.
Steps
-
1Set your feet underneath your hips.
- you want your feet underneath your hips so you have more power at the bottom of the lift.
-
2Get a comfortable grip.
- your grip will depend on the flexibility in your forearms and lats, the less flexible the wider your grip should be.
Advertisement -
3Roll out the weight and roll it back in, to spring load yourself.
- Keep your back flat with your weight on your heels
-
4Deadlift the bar up to your knees.
- you want to smoothly pick the weight up, you do not want to jerk up the weight.
-
5Snap your hips forward.
- This is the most functional part of the lift because in sports your hips are everything.
-
6Shrug your shoulder explosively up.
-
7Upright row the bar.
- keep the bar as tight to the body as you can.
-
8Squat underneath the bar.
- Land with your heels on the ground do not be on your toes. Landing on your toes shifts your weight forward making it really difficult to hold onto the weight and normally makes people drop it.
-
9Flip tour forearms upward and catch the bar on your collarbone and fingers.
- elbows should be up and you should be holding the bar with two or three fingers to ensure it is resting on your collar bone and not holding it in your hands.
-
10Squat weight up to a lockout.
- Make sure your knees are in line with your feet. Do not bow in your knees when you squat up the weight for risk of knee injuries.
-
11Throw down the weight.
- Do not carry the weight down in your hands because you can throw out your back.
Advertisement
Expert Q&A
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
Advertisement
Tips
- You should always warm up and stretch before you do any exercise and when learning how to perform the lift you want to do it in steps. But as you get more comfortable with the lift it will become smooth and fluent.Thanks
Advertisement
Warnings
- Power cleans are a very fast lift that is meant to build speed and explosiveness. If done incorrectly there is a major risk of injuring your lower back for an extended period of time.Thanks
Advertisement
About this article
Thanks to all authors for creating a page that has been read 11,288 times.
Advertisement
82%
of readers found this article helpful
.
Click a star to add your vote
% of people told us that this article helped them.
