What is a Power Clean?
A Power Clean is an explosive move that is a total body exercise.
Power Cleans are typically known as an Olympic Style and a sport specific exercise from the force and power the exercise requires and the benefits one can gain from executing the exercise properly.
What Muscles Do Power Cleans Use?
Power Cleans do not work one specific muscle. Power Cleans recruit multiple muscle groups, which makes it a total body movement. The main muscles used are the Shoulders, Trapezius, Back, Glutes, Hamstrings and Calves.
What Are The Benefits of Doing a Power Clean Exercise?
Due to the fact that the Power Clean exercise is an explosive, total body move there are multiple benefits for incorporating this exercise into a workout.
Power Cleans build up muscular strength and mass in multiple muscle groups
As Power Cleans are an explosive move, they can increase an athletes speed.
Due to these first two statements Power Cleans are an effective way to burn body fat and calories. Therefore will lead to a lean physique and muscular definition.
How To Perform A Power Clean Exercise –
You will need a Barbell to perform the Power clean exercise.
The Power Clean exercise is a complex move so; lightweight should be used until form is perfected.
As this is such a complex move the exercise is broken down into three separate phases.
Begin in a standing position behind the barbell with your feet slightly wider then shoulder width apart
Squat down keeping your back flat and grip the barbell slightly wider then shoulder width apart with an overhand grip. This is your starting and finishing position.
Keeping the barbell close to your shins, arms straight, your chin off of your chest and eyes looking forward and your chest up, lift the barbell to just above the knees at the same time as you extend the hips and knees. This should be done in a forceful, power move.
Thrust your hips forward as you pull the barbell upwards.
Simultaneously extend your knees and your ankles so you are on your toes.
As the barbell is being raised upwards, shrug your shoulders but keep your arms extended.
As the barbell continues to rise up, bend and raise your elbows upwards and outwards as high as possible whilst keeping the bar as close to your body as possible.
As the lower body becomes fully extended, land in a quarter squat position and pull your body under the bar as you rotate the elbows forward underneath the barbell as your wrists turn to face upwards, catch the bar and rack it on the shoulder collar bone area.
Once the barbell is sitting comfortably at your shoulders stand your body up into a fully extended position
Release some muscular tension in the arms and in a slow, controlled manner unhinge your arms to a fully extended position and begin lowering the barbell to thigh level.
Squat down keeping the arms fully extended until the barbell touches the floor.
Repeat this whole move for 10 repetitions.