How to: Power Clean

Instructional video covering the 3 phases of a Power Clean.

[@xximasaintxx]

Begins video with a disclaimer that he isn't an expert... Proceeds to make best Clean how-to video on KZbin.

[@leebauer2750]

How else do you flex on all them Olympic coaches lmao

[@authenticbaguette6673]

ROGUE R.N. late comment but this is not the best clean how-to video on youtube .. far from it actually , with all due respect to alan but this video has questionable teachings in it

[@andrewjin6618]

@@authenticbaguette6673 explain. What about this guide is questionable

[@authenticbaguette6673]

Andrew ok , so let's start with saying that I'm not an olympic coach nor do I have super impressive numbers in snatch and C&J , and what I'm saying here is mostly what I have heard very reputable and well-recognised experts in this field . Ok , so Alan here teaches arm bend in the second pull to get the bar into the hips and make contact there by pushing the hips into the bar . This is problematic for many reasons : 1) Bending the arm creates unnecessary tension there and causes an energy leakage between the upper and lower body , in fact the whole idea behind using a hook grip for weightlifting is to keep the arms loose 2) the hips should move with the same proportion as the knees , while keeping the weight in the middle of the foot at all times , this is what they call "staying over the bar" as in the hips should neither shoot up or come forward too much even during bar contact because the lift is not over when you make contact (obviously) and you still need to squat down and catch the bar , and throwing your hips forward , be it by using the knees too much or not enough , will make that process less efficient . Where as we see Alan saying "knees" which automatically causes the lifter to bring their hips forward with the knees instead of flexing and extending in a balanced manner at both joints . 3) telling the lifter to jump is not a very useful cue , as it may get the lifter to be more explosive and learn how to transfer the power from legs into the bar .. this bad habit can be hard to break when the weights get heavier and the athlete fails to recieve the bar low enough because the intent of jumping causes the bar to lose height as the athlete drops , since all objects free fall at the same speed . The remedy will be to learn how to "shuffle" the feet outwards and slide/pull yourself under the bar . Klokov even has this drill when he teaches crossfit people , he puts clips on the floor next to the athlete's feet to make sure they don't jump . 4) the bar should make contact with the upper/middle thigh (depending on limb length) for the reasons mentioned above . Sorry for the lengthy comment , but I had to actually get the point across and not just sound like I'm saying "I know more than you so you should pay respect" or something like that .

[@andrewjin6618]

@@authenticbaguette6673 what would be a better guide to follow then?

[@VacuumDweller]

Almost 4 years later, and this is still one of the best "How to Power Clean" videos on yt. Well done, Alan, and thanks

[@evan_lam7114]

Until now

[@AllInForYah]

​@@evan_lam7114still is now 9 years later

[@hqali9895]

@@evan_lam7114 to date

[@jeffak1910]

My house is still dirty....this was misleading

[@unpayedrent3983]

Jeff AK wtfff💀💀💀

[@hungpham4615]

Go to howtobasics channel then. That guy gives much better tutorials

[@Nick_las_seafarer]

You made my day nice job dude 😂

[@bryancooper2090]

Legend

[@Junkyardnedreck]

😂😂😂😂😂😂😂

[@TonyAKA30]

This is by far the best power clean demo video on KZbin. And better explained than most videos where it's a Crossfit or Weightlifitng coach explaining.

[@errndog]

Well said!

[@Mrboombastic936]

i think for Alan catching the clean should include 6 points of contact with the 6th being his beard

[@MrShubham121]

Josh H nice one... 👌👌👌👌

[@umairamin1229]

By far, the best tutorial on performing cleans, anywhere. Period.

[@Elishaton]

I learnt squat, deadlift from alan. now power clean. Thank so much.

[@enricogarro5884]

Simply the best power clean tutorial on youtube!!!! Great job Alan!

[@txmedic9345]

I've been watching clean instructionals all week. This is by far the best.

[@mathieumilgram6798]

I stopped at 2:40 for a few seconds wondering which side I was looking at lol. Good video, thank you !

[@KnightofAntiquity]

This man needs more subscribers.

[@saint8730]

what about now

[@mushin111]

What about now?

[@swansong5960]

What about now!?

[@eugenenazariusfernandez6980]

Now about what

[@inigoxd]

now what about

[@AslanW]

Great video, a weightlifter at my gym told me to work on the different hang cleans until I got the jumping/catching part down.. I just do power clean variations for trap strength and explosiveness, and the hang clean variations really helped me to understand the concept of the clean more. This video addressed some points that will be very helpful in the future, thanks!

[@Yonatanbattat]

Wow, I'm and new lifter just starting out SS Phase 2 and this tutorial is one of the best I've ever seen. Thank you!

[@RiotGearEpsilon]

This is one of the best, most in-depth drills on a power clean I've seen yet. The instructions in Starting Strength were unclear enough that I never felt able to do it with confidence - I think this is going to improve my workout significantly.

[@geronimobushleague2713]

Awesome video. Your explanation of lifts is second to none: technical, concise, and entertaining.

[@retomeili6690]

This is the only good clean tutorial I've found. Thanks so much, Alan! You really detailed the ACTUAL CLEANING MOVEMENT nicely, whereas other tutorials spend 10 minutes discussing elbow rotation, strance, hips, etc and then when it comes to the actual movement, the thing we want to learn, they are like "well then just just clean the bar y'know".

[@johndonovan5521]

This is a great step by step on how to clean! Thank you

[@xnaccaratox]

The most simple, direct and objective Clean Tutorial on KZbin. And I've watched a bunch of it.

[@CrazyRussian16]

I'm a power clean(300+) and power snatch(220+) snob and this is one of the best instructional videos I've ever seen. Liked and subscribed.

[@ismail7409]

Man this is the MOST comprehensive video on power clean I ever watched.

[@richborgers9237]

the most helpful weight lifting channel there is. You answer all the questions I've had that other people fail to explain in a way that makes sense

[@danielbondaza867]

This is one of the best instructional videos on Power Cleans. The cues are so spot on and understandable

[@daved8858]

Best instruction on this exercise I have ever seen in 26 years of lifting weights.

[@donnyreynoso6465]

I love how he prefaces the video saying he wasn't an olympic lifter but honestly this is the best and most thorough "how to" on cleaning on youtube! Thanks for the video!

[@danielpehush539]

A great video. Even for someone who's been cleaning for 2 years, its amazing how many little kinks there are to iron out. I'd like to see a video drilling how the setup for the clean is NOT the setup for the dead lift. I think this is glossed over and many athletes don't know the difference that are performing these movements without an Olympic coach.

[@silentgrind34]

Yeah thats elite

[@Crown_Royal]

Not sure what to think right now. According to Mark rippetoes tutorial of the clean, the starting position is "just like a deadlift" and he says to never bend the elbows during the movement before the jump since it results in momentum loss.

[@MoonRei1]

@@Crown_Royal lol I think you'll find that Alan would probably teach this different now, considering he became a starting strength coach some time after this video was made and this video is ~7 years old.

[@Crown_Royal]

@@MoonRei1 Hey Thanks for replying, I didn't know he's a starting strength coach that's coincidence. With guys like Alan I almost expect an explanation to be accurate same with Mark so I was confused. I myself lift for 16 years already but olympic lifting is new to me. However I applied for olympic weightlifting training in my town and I'm excited to find out how they teach it.

[@MoonRei1]

@@Crown_Royal That sounds fun! I've been lifting for 9 years and started with crossfit. Oly is fun, and I find more technical than powerlifitng. I also find it good for my joints cause they get used to the impact. Never loved snatches though, just not mobile enough for em. Gl and have fun!

[@anthonymartinez8190]

Wow. I have watched so many videos in hopes of finding ways to improve the power clean. I finally found it (and more)! Remarkably well done. Thank you 1000x for this.

[@Malstrom100]

Educational and simple as it can get. I don't get the people who dislike this.

[@qjerm2]

Haters gonna hate.

[@madbear3512]

Trolls gonna troll

[@jgn2112]

The single most helpful video on doing a clean that I've watched on KZbin.

[@187mattman]

This is by far the best video I have seen explaining this lift. I really like how you break down the parts of the lift and also look at correcting mistakes at the end!

[@melihdd6314]

Thanks Alan. When I search some barbell training related topic, the search mostly ends up with your channel

[@jasminesmith8474]

This is honestly the best tutorial on KZbin, hands down.

[@MrStahlberg]

The best tutorial on any exercise I've ever seen! You really manage to break it down in a way (and with the footage) that can be easily understood. Respect!

[@errndog]

Love the instruction. No fluff, very precise. Great detail. Excellent.

[@leoem4nuel]

Thanks for making this Video, Alan. By far the easiest to understand tutorial on power clean that I have seen in KZbin.

[@chavalon_1968]

Best Power Clean video"here in 2022, while it was made 7 years ago"

[@AllanEvansOfficial]

Bro you're a life saver. No other Clean video describes this in depth and detail like you do. Thank you!

[@kesea5454]

Best explanation and visuals of proper AND improper Power Clean technique that I've come across on youtube. The Romanian Deadlift video was great too

[@ashokiyer6507]

A structured, simple, and really well thought through explanation. Much better than most of the superficial instruction found online

[@Dank_Farrik]

Guilty as charged. Thank you for the clarification. This is the best explanation of a lift I've ever seen.

[@Sam-ub2hc]

This has been one of the most informative videos I have ever watched on how to power clean.

[@madbear3512]

Best how to video on how to power clean of all time.

[@dragonslayer6000]

Thanks so much for breaking the compound motions down. This video is the most helpful in explaining the proper body mechanics needed for this kind of exercise.

[@jtac8141]

Awesome!! Watched this around 50 times and incorporated into my workouts. Clean increased 40lbs in less than a week!

[@Gazname]

Ive watched so many clean tutorials but none have made me go "Ohhhhhhhhh" like this one. Thanks Alan 😂

[@cagri5360]

I watched 10s of videos just on clean, many were very detailed yet this one is the first one to clarify triple extension, rack position, importance of "posture."

[@PureZOOKS]

7:45 Do our beards have to be 90 degrees to our back or is any less poor form?

[@BalPacVideos]

This was maybe the best tutorial on doing cleans that I've seen on KZbin. Very informative in a detailed way. Thanks Alan. You are an excellent teacher. I learned a lot about what I was doing wrong. Now I just need to practice the correct technique.

[@supergene256]

This was exactly what I needed. Now I feel ready to try this for the first time ever. Thank you very much!!

[@DeuxiemeFois]

Still in 2022... I come to see this video from time to time 👌🏽

[@Junkyardnedreck]

Excellent tips, I’ve been doing CrossFit for years & never had a power clean explanation that good

[@nakulsharma96]

The most amazing tutorial for clean. Thanks Alan! You are gold.

[@urosjevtic401]

The movement is beautifully explained. Really devoted. Detailed just enough. Thank you!

[@jkeenan1986]

This is the best video on the clean I've yet to see. Kudos.

[@_P_M_]

Breaks it all down. Repeats the points over and over and over. I cannot like this video enough. Excellent!

[@txmalcontent]

Another excellent video. You have a gift for teaching these movements in a way that is easy to understand. Thanks for sharing your knowledge.

[@Sandemose]

Best video on the topic I´ve ever seen. Thanks Alan! As a swede, I approve ATG being played in the intro.

[@benmc12]

Thank you so much for this video. I can’t express how underrated this video is.

[@koryandreasen2996]

A perfect instructional video. finally, competent people making straight forward and exact " how to " videos, minus all the babbling. thank you.

[@trevormaca]

Best tutorial on this skill I've seen. Kept it simple and easy for me to understand. Made some improvements on my technique at the gym this morning. 👍👍

[@victormillward]

Bloody brilliant. Your videos are the best on youtube. Simple and logical. Thank you

[@shh711]

for so many years i have been trying to perfect this movement. Pullig yourself under is the key i missed. 10 yrs old vid, idgaf you contribute to the learners!

[@pirwzy]

Every time I find myself unmotivated to work out, I visit this channel and watch a video. Then I go work out.

[@DaveLorenzo101114]

Alan, you rocked the video with great instruction and tips. Easy to understand and related to problems I'm having & working on--RIGHT NOW! Great job.

[@headbuster03]

Alan, I've been following your vids just a few weeks now, and everything you put up is awesome. thank you for all the knowledge, and Semper Fi.

[@ahmadnaboulsi635]

best power clean tutorial ever found on youtube you are the best and helpful

[@dorelle4572]

One of the best video guides on cleans! Thank you! Instantly subscribed.

[@xtwr82]

OMG - best clean tutorial I've seen. I'll recomend this to all my friends from CrossFit class ;-) Big Thanks from Poland!

[@enpiman]

you will not be a weightlifter, but you are a COACH! really well done guide, the best I found.

[@hernepera1]

agreed...these are by far the best instructions iwe seen, especially for the starting stance and the pulling phase, inspiring! Big thumbs up!

[@peterstanleyswope]

Best video on the clean that I have seen so far. very detailed but simple. thanks a lot you've really helped.

[@squatsby]

Best clean tutorial on KZbin. Thanks Alan!

[@wierd227]

I've been doing "power cleans" for about two weeks now and knew something was off with my elbows. Thanks to this video I finally get the rack position. I was catching the barbell with my hands this whole time :/. Thank you sir

[@m3gaman00]

DAAAYYYAAAUM!! Old school videos... you’ve come a long way Alan. Good job

[@abainbridge89]

Learnt a lot. Did my first attempt of power cleans earlier, recorded my form and I can see what I need to work on by starting from scratch at phase 1. Thanks again for being so god damn untamed!

[@ragingbill]

Awesome, can't wait to get into the gym tomorrow to put some of this advice into practice. People often claim that the clean is easier to learn than snatches or jerks, but as a weightlifting newbie the clean is by far the trickiest for me to get the hang of.

[@lefousuisse]

this is the most precise video i see about the power clean! Thank you Alan!

[@chrisbkirov]

Clear, succinct and almost scientific approach in your narration and examples. Great videos!

[@principate]

I've been waiting for this for a VERY LONG time now. Thank you so much for making this!

[@VforVanish]

Thank you Alan, i was harming my knees when stomping the ground but i saw this video another time before training today , seems like i overlooked the "pull your head up and back", really helped my knees somehow today ; )

[@narw5828]

I cannot fathom that a person can explain something like that....hats off claps in 👏

[@tjb8158]

gonna start doing a lot more cleans/power cleans in my regiment to work on my explosiveness and switch things up a bit, and your videos are absolutely the most helpful key I can use Allan. Thanks for being so awesome informative, and metal lol.

[@zyzor]

Mr. Thrall these videos are so helpful. I have had a strength coach once for a few months but the last few years I've taught myself how to lift, however my clean mechanics still needed some tweaking this video really helped now I hope the weight shoots up.

[@humungus3]

Tips from this video really got me over the hump. My first session after incorporating this info I felt like the bar was just sailing up and into place, almost going too high lol felt good though. Thanks for the great video Alan

[@busterfrysinger5965]

You have the heart of a teacher. Excellent.

[@DANIELMENDOZA-mo6bg]

Am not a olimpic lifter buuutt. I explain this like a mastet. Tnx a lot. Seriusly your explanation is one of te best in youtube. 👌👌

[@tuowang4974]

holy shit this is the best power clean tutorial ever.

[@whatever04811]

Alan has the BEST videos on youtube. Love 'em!

[@baljka17]

The most descriptive video I've ever seen. Good edit and Love the part about problems!!

[@chazmcneil5948]

I appreciate this video. I'm been struggling with cleans and this helped me so much.

[@Cassidoo82]

I am a beginner and I have watched a few of your videos so far and find them extremely helpful!! My trainer is awesome but these videos are an excellent way to build on my technique and continue learning before and after the gym. I love how detailed they are and very easy to understand. All these movements can be confusing and overwhelming but I'm having fun learning!! Thank you for sharing!!!

[@ahimsa79]

Again thanks. The visual breakdowns are greatly appreciated. I am working on gaining more confidence pulling myself under the bar: this is a tough mental game for me. Thanks bro!

[@sandorlax]

Alan, I've recently discover your channel, and I have to say, it is a great channel...Congratulations, and thank you for all the useful information you are sharing.

[@GCASTILL0]

The tip about the sync between elbows out and clamping the feet helped me immensely. Thank you, @alan thrall.

[@AmeyaVilankar]

That is probably the best video I have seen on the clean...awesome work man

[@voodooblue6162]

Alan,you should charge us to watch this tutorial. You literally saved me hundreds of dollars on finding a coach.

[@kryptonitemike8734]

Thanks for the awesome barney style break down. Extremely informative and insightful, especially for someone like myself that is pretty much new to this lift. One thing that has also helped me is recording myself using light weight. With light weight my movements are somewhat "over exaggerated" and are easy to notice and correct. The flowing hair at 7:39 was a nice touch of elegance as well.

[@DANOVERBOARDvlogs]

Alan Thrall This is super informative. That elbow/tricep explanation - I can feel already increased/improved my press today alone.

[@Romios_]

on more video from one of my favorite channels ever!.....thanks Alan....Hello from Athens -(Greece)Hellas

[@zoopyjoobles]

Glad you're working out, we will need all out strength to save mother Europa from frau Merkel.

[@rs4031]

This was excellent, thanks Alan. I'm just learning the clean/power clean, and see where I need improvement. It is difficult to master the form because it can't be performed slowly. Thanks for showing us all the details so thoroughly.

[@OudNoir]

Amazing tutorial in both clarity and extensiveness. Thanks for the effort you put in these video.