How to POWER CLEAN / Step-by-Step (2023)

[@torokhtiy]

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[@IWI-s7c]

Question - during the first pull, should the bar be making contact with your shins all the way up to the second pull point of contact? I’ve seen conflicting information about this online.

[@user-Mexican_Special_Forces23]

So I’ve been power clean this whole time

[@kg_canuck]

My dads been a competitive olympic lifter for 50 years (from age 9 in 1973, lifted in a masters meet in florida earlier this year). When i started casually doing powercleans he gave me some really good tips that made the whole exercise seem way simpler. Start as if youre deadlifting. However, at a certain point, stop extending your knees. Leave them slightly bent and taking load. To get upright, don't straighten your back, *swing your hips forward.* you're now fully upright with the bar against your thighs, knees bent. In one motion, drive hard with your legs, extending your knees and using your calves too, at the same time do a big shrug. You should drive hard enough that your feet come off the floor ever so slightly (your landing makes the big "clap" you often hear during oly lifts). Get under the bar and catch it on your delts. Not your chest or your collarbones. Delts. Throughout the whole process, he said "your arms are only ropes connecting the bar to the rest of your body. Using your biceps just turns the clean into a big reverse curl." All the strength comes from your back (mainly lower back and traps), core and legs. Your arms only come into play once the bar has come to a rest. Thats a super streamlined way that he taught me. I still had to train with him a few times to really get it. If anyones interested, a video or description will only get you so far. You really need a few training sessions

[@Nathen111]

Thank you so much!

[@kg_canuck]

@@Nathen111 no worries. Oly lifting is a great way to stay in shape and a really fun sport. Again, it pays to get a few training sessions from someone who really knows what they're talking about.

[@Kz-oo7gt]

@@kg_canuckhey wouldn’t swinging your hip forward be having ur back upright? Also i seem to have good technique when I do like 150lb but breaks down a lot to a point I’m almost muscling it up at 160lb, Ik it’s not because of my strength but ig I don’t have a good hip extension forward

[@kg_canuck]

@Kz-oo7gt i mean swing your hips forward instead of *just* straightening your back, like you would in a deadlift. Using your hips keeps some of the strain away from your back. As for your technique, you just have to keep training. For the longest time i was good up to about 170, could barely even scrape out 180. Now 180 is still difficult, but the form is clean

[@salehdidit]

Small 'correction', the shrug is less for pulling the bar up and more for the pull under. Almost all the power in the clean should be from the legs and hips.

[@bevnae]

Love these slow motion tutorials. So helpful. Can’t wait to watch the other lifts, thank you 💪 ❤

[@jessicasager72]

The most aha moment for me was watching his feet. He goes from shoulder alignment to way out in an open stance (check the tile lines) on the catch, then back in closer stance on the release but with a hop rather than a pull. Then he repositioned, or as I call it, screws his feet into the floor before repeating. Man I've been trying to hit the same mark on the catch for too long and didn't really realize it. Thank you!

[@jonasbjerga1739]

This is the best step by step demonstration video. And in under 3 minutes 😱🦾🦿

[@SplashFireFilms]

best tutorials in the game of weightlifting

[@dazfire5646]

And remember - switching to your pistol is always faster than reloading.

[@_Shayaan_]

Thanks bro, now I’m iron 4 in valorant

[@rodrick2610]

😂 bro yes

[@dremeli912]

😂

[@kingtob330]

Facts

[@michaeldanmosley4169]

THATS a knee slapper boy 😂

[@Torquemada71.]

Simple informative short no bs video. Great stuff 👍

[@sheldonbass4238]

Thanks. It's been 21 years, when at 45 years old I was at my best in size and strength. But now, after a heart valve replacement and other crazy interuptions, I'm trying to start over. I had nearly forgotten this particular lift (power clean) that I hope to try tomorrow, so I found this video at the right time. Yes, I'm 66 now, and my bench, when I was 45 years old was 380 pounds (1R Max), DL-around 410 & squats about the same. My bench is now only around 240. Drats! Do you have a video on muscle recovery? I am naturally not a very big man. Now, it seems my recovery times are about three times as long as before, but I think it has more to do with me being on a blood thinner than it does my age. It seems like I'm not getting any gains. Any suggestions? I definitely have the right experience and know several different and effective training methods. Anyone have a helpful comment?

[@BharatIndoria]

Coach, you have done so much for the lifting community, all of this information is pure gold.

[@martinXY]

I've never seen anyone unload the bar before standing up fully. Since there's no jerk of the bar after the clean, I suppose it makes sense to consider the move finished at that point, then move the bar to the floor for the next power clean. Thanks for the video. I love them.

[@KK-lg8uz]

im also wondering why hes not fully squatting. Why not incorporate it? And maybe a jerk or press? If the aim is explosiveness wouldn't it make more sense?

[@Biogazard]

@@KK-lg8uz The bar is caught in the quarter squat position for a power clean, otherwise it would be a full or squat clean if he squatted more.

[@glenrich-uu9zr]

It is a very good and concise video, especially the step by step motions.

[@Jidgegw083jegwgqy]

Amazing ❤

[@jethroscooter7214]

Well spoken and demonstrated, thank you big fella!

[@snapduke]

These step by step tutorials are great. One for the snatch would be good that is also a hard lift to learn

[@jeremyosei4870]

Thank you sooo much man!!

[@zhillsdaniel]

You're like a machine with that perfect technique. Amazing dude 😎

[@adamrocks529]

Great tutorial! 💪🏽

[@tea_fran]

1:57 it's a shame he doesn't stand it up all the way to finish the movement, considering everything else was done flawlessly

[@Bakunawa661]

Once you get that tech down this lift is sooo much fun

[@liquidezcontemporanea3773]

This channel is The best of weigthlifting

[@YourNickIsTaken]

I wish i watched this sooner. Thanks for sharing.

[@Coldberg]

really nice explanation

[@lazanos7]

wow very nice!can you show us from the hang position also?greetings from greece

[@michaelleyba5396]

Great video! Thank you for doing these detailed videos!

[@machristopheruy8684]

Gracias, sir.

[@lukefrantz4985]

Thanks man, this was really helpful.

[@E.T42]

Perfect 👌

[@debon0610]

자세 찐이다~👏👏👏👏👏

[@aqsamalikkk]

keep going 👍

[@Mr.Ciobanu]

Nice!

[@Michaell_z71]

I have a home gym and i have to learn to power clean in order to do barbell squats😭

[@guitarboi1030]

Lol same

[@faustoorieta]

same except i mainly wanna do overhead press

[@CyMaCoX]

Lmao, I did not even know about this, I did my whole life power clean to do front and back squat, overhead press etc.

[@RenzinatorStrength1961]

Great Stuff

[@J0FIGZ]

Bro the shoes are 🔥. What are they? Great tutorial. Great breakdown 🤙🤙

[@ripp3rjak934]

Dang power cleans are great. I should of done these ehen i was younger.

[@melvinmora5732]

Nice video

[@enriquevera2000]

Maestro !!!!

[@Kuruseida]

thx

[@davek9412]

you do them on leg day or back day?

[@irakli9604]

It hurts too much when I put the bar on my shoulder/upper chest. I don't have much meat there😅 Any suggestions?

[@KK-lg8uz]

is there any good reason why you wouldn't incorporate a squat and press into this movement? Genuine question, because I see it a lot.

[@jinsehyuk8520]

They often include squat and press after the clean for complexes. A good reason not to incorporate is weightlifters practicing the movement for competition, without the distraction of squeezing out a squat and press after the fact.

[@itumelenglefafa7111]

Fascinating 🤟🏾😲🤯😁🔥🔥🔥🔥🔥, winning 💪🏾💪🏾🔥🔥🔥🔥

[@KwisBwown]

❤

[@DeltaScalper]

Help. Watched tons of tutorials , to only find out I'm struggling with resting the bar on my shoulders. Any suggestions. I do work out and have decent shoulders , it's my arms that don't go all that far back ☹️

[@freddycarmonagarcia]

😍😍😍

[@Rikitikirekitir]

Скажіть Олексій , а вашу продукцію можна взагалі придбати в Україні ? Чи все тільки з забугра везти ?

[@a-s7623]

Hello, sorry for bother, video looks great, but ive a little worried about when ure close to reach your max PR, cause here in catch position you dont go deep, at least some people go very deep and lock in perfect form the body with so heavy weights that u said if i do that im afraid that my knees explodes (sorry for my english) Hard to know how to do after the second pull, the catch on heavy weights or close to PR, how to manage that step before execute front squat. Ive injured my left leg doing clean closest to my PR, i have no coach, i read somewhere that u cant catch the bar in extension when the weight is too heavy for you, need to go depth, it is necessary to go so deep closest to PR or this can happen? or it is overtraining? cause i do it 2 or 3 days without no deload, trying weights closest to PR like 2x2, 2x1 with no annoying knee block, i cant walk now hehe. So Its necessary to execute that depth closest to PR or when you feel heavy? Thanks.

[@philenculescu4702]

The power clean requires a quarter squat on the catch. It trains explosive power off the ground. If you need to move below a quarter squat in your catch position, then you don't have the power to move the bar fast/high enough. That means put less weight on the bar.

[@a-s7623]

@@philenculescu4702 But sometimes less weight seems like even you dont need perform a quarter squat, the weird thing is ive seen so many videos of athleets who makes the dive so deep, not a quarter, they receive maybe more than 100 or 200kgs or any PR in almost ATG squat, idk if i explain myself, u need to train how to move fastly below bar at certain critical point?

[@philenculescu4702]

@a-s7623 if they are going below quarter squat then it is no longer a power clean, its just a normal clean. The point of the power clean is increasing the range the bar has to travel off the explosion point below the hips. It specifically trains the explosive element of the clean. You will have to use less weight on your power clean, than your regular clean.

[@labambababa]

Okay this might seem funny, but how do you avoid getting hit in your penis during phase when you slide the bar on your thighs?

[@noperez7971]

Notice the bar isnt dropped either gotta finish the movement

[@fernieu3537]

I did 185 today i never do this felt cool

[@karbofoss]

Алексей, а можно сделать видео с разбором рывка и рывковой тяги, но с видом сбоку и указанием ключевых углов накрытия и т.п., если можно в 60fps. Я хочу скачать и покадрово отсматривать и сверять с тем, что делаю я сам. Спасибо!

[@pannonianfit1582]

what is your best power clean?

[@Kristina-sv1fm]

Doesn't this hurt on collarbones?

[@rasherth9324]

Because you just dip and let the bar crush on you

[@c0rnf1ake]

Does anyone else brace their core when watching this 😂

[@GZA036]

1:39 bar crash

[@MaxBolan784]

Jesus loves You!!!❤

[@ramaniacekings1769]

He does❤

[@TommyRiquelme-vi1se]

Amen 🙏🏼

[@Henry-sj1kl]

He did not drop that low, does it matter?

[@itsinthetreesitscoming7431]

This is a power clean, not a clean.... You only have to drop low if you can't get the bar that high.

[@rasherth9324]

Bro breaking PR on English exam

[@coachcarp8354]

Dammit man i can’t do this. It never looks or feels good.

[@axelvnk]

i don't understand how i don't fuck up my wrists when pointing my elbows forward that much

[@np494609]

You need wrist mobility and flexibility as a pre-requisite for this lift. I would recommend doing wrist mobility work and stretching. Sometimes my wrists get tight as well and this has helped me continue doing this lift and front squats.

[@doudleyJ]

225 🔜

[@scottwebster695]

These How-to weightlifting videos on KZbin have good intentions. Unfortunately they are creating "form police". Weightlifters vary in body leverages, some have long torso and short femurs like Naim Suleymanoglu, but most have awkward long femurs or some body disability like Gary Deal who (born 1940) at the age of ten had polio that left him with a shrunken and weak right arm, shoulder and leg. His accomplishments can be found using the Google machine, or so I've heard. I saw Yordan Mitkov (Bulgarian weightlifter) in 1975 Gettysburg, PA yank the bar from the platform and pull twisting his body like a cork screw in ways that the "form police" would wonder "why doesn't he have a spotter ?" hahah yeah right. David Rigert burned the house down with the most impressive lifting performance I've ever seen. End result Rigert set a world record 485lbs in the clean and jerk. We all stood in line to shake his hand. Yordan Mitkov went on to win a gold medal in the 1976 Olympic Games in the 75kg class. The KZbin "form police" are clueless "experts" that swarm on anyone doing something that doesn't fit their understanding. Maybe weightlifting do's and don'ts are the problem. Or maybe people just suck no matter what you do. Nevermind. Peace.

[@joncena3159]

???

[@SiXiam]

The impossible lift. This is why people just bench and curl.

[@satuhamalainen8903]

No, it isn't. You just have to learn it step by step.

[@SiXiam]

@@satuhamalainen8903 It is very difficult if you (like me) don't have the flexibility to get the bar to catch position. That's the step I can't do.

[@bledded]

Yeah, it's Olympic so it's form based. If you practice your deadlift a lot, then start doing DLHPs. Then you can go from those to a power clean. Military press can help solidify your jerk. ​@@satuhamalainen8903

[@sloth_1-c9f]

@@satuhamalainen8903it’s not impossible at all 🤦🏻‍♂️ bet you one of them that just does chest every session bet you wear a belt to do curls 🤣

[@satuhamalainen8903]

What are you talking about? I am an OW lifter, won a bronze medal in Nationals! So I May know something about weightlifting...

[@GerryDunne-i7t]

😢😂

[@joelpereira2950]

Why do you stop compete ? You are not so old 😢

[@crasnicul3371]

probably steroids

[@Danomax]

Imagine how your pelvis must be created to be able to stand as wide as that in the bottom position. I couln't do that even when I was 7 years old.

[@Trefalas]

nice ty