How to Power Clean [From Olympic Weightlifter Darren Barnes]

[@joshsteppling]

The dude doing the demo deserves an Emmy 🔥

[@isaacrayburn969]

Right just awesome and on point!!

[@oumardiop1]

he should start powerlifting

[@supercartel3000]

Powerful performance. A triumph of the human spirit. 👏👏👏

[@spencercheeseman6750]

His performance soars through this tour de force. A gripping must see masterpiece and an instant classic. 📣

[@supercartel3000]

@@spencercheeseman6750 😂

[@markchan7344]

Awesome tutorial, and huge credit to Darren. He was the perfect demo; as you called out the cues and the dos and don'ts, he demonstrated those differences to punctuate your coaching cues. Awesome

[@SquatUniversity]

Thanks Mark!

[@marcus_ohreallyus]

The biggest thing for me to remember to get this movement right was to resist "pulling" the bar with my arms. Once I understood that I was jumping with the bar and then getting under it, things fells into place finally. The elbows bend naturally as they pop up to get in the rack position, not by pulling the weight like an upright row. Also, thinking "quick elbows" helped too. It's one of those movements I became obsessed with because there's so many things to keep in mind over a period of 2 seconds, but when you've done it hundreds (or maybe thousands of times) it seems to happen in slow motion mentally. Love cleans. Everyone should learn how to do them. BTW, great to see a doctor who actually lifts.

[@damodelkitman7481]

facts

[@PovertyBench]

This is true to a certain extent but once the bar is at its highest it’s best to pull yourself under the bar as opposed to letting it float into tue front rack

[@mr.stealywheely1841]

Yo thats smart i gotta start doing that

[@benjamindavis2896]

This comment helped me, thanks!

[@TrainerCTZ]

Why should everyone do them?

[@generaftery9351]

Darren Barnes did the best clean demo ever. He was like a gd statue when he needed to be, and shifted seamlessly in and out of performing the mechanical errors. The commentary filled in all the holes in my brain and I feel like i have a better than basic understanding of the movement now. Thanks!

[@1articoli]

I've watched many instruction videos on the power clean. This one pointed out something so valuable that seems to be left out of the others. That is, rotate the arms inward. That makes such a difference in keeping the path of the bar straight up. Thanks for that gem.

[@leithramage1785]

I just got violently humbled at the gym after a break. More than halved my weight and did this drill till I got it. Thanks

[@ChaunceyDos]

Appreciate the slow, steady, sensible camera work.

[@LynneLaRochelle]

Darren’s form is exquisite! I’m working on external hip rotation and it’s so cool to see how efficient the motion can be when it’s done perfectly. I liked the side by side demo not because of speed, but because it’s instructive to see the difference between good and great form. Darren is so efficient

[@jackluedtke6432]

why are you so OLD?

[@giraofaria5187]

Thanks!

[@liftingafterdark3241]

Oh yeah, looking forward to more weightlifting demos!

[@SquatUniversity]

Glad you liked this video!

[@JohnMitheo-s7v]

The tips on grip and body weight distribution are crucial. I often find myself off balance during lifts, so I'll definitely focus on that.

[@konstantieneverfire1677]

Best clean tutorial ive found yet! Super helpfull form and speed wise, even got my wight up from 65kg to 90kg! :) Speed and technique really helps!

[@Orthilia]

This was really helpful. My wrists would sometimes feel a little strained when doing this exercise, and yeah, as expected, my form wasn't correct. Now my wrists aren't bothered at all, and my delts are on fire :)

[@johnalbertpresentacion4478]

So glad i found this channel ❤ i learned a lot than my past 10 years of lifting. Kudos to you sir

[@ThaRealSunGod]

Naturally strong guy here who benches 260 at 160lbs after a year of lifting. Strong core, college sprinter, 300lb squat for reps, couldnt hit higher than 135 for reps on power clean. Just couldn't get the form right and kept "pulling" it up with my upper body strength. Watched this video and went to 155 and then 165 like butter, with better form than I did 135 at. Thank you.

[@HawkCapooo]

You didn’t have to flex on us like that but bro you’re a demon! 260lbs at 160 pounds is insane

[@vsopforthree]

Thank you got my form right, these power cleans have really help me be more explosive on the court 🏀

[@zanmk69]

I was hoping for more detailed catching part of the move.

[@christianhernandez9540]

After extension, keep pulling with the arms, elbows high, and then pull yourself under the bar. Think about stomping your feet and getting your elbows up as fast as possible at the same time to catch the bar. To get a good rack position, shove your shoulders forward and upwards to let the bar rest on your delts and not your collar bone. Hope this helps

[@NateMcDonough-i1q]

I appreciate the detailed breakdown of each phase of the lift. It's so helpful for someone like me who's trying to improve their power clean technique.

[@MattFeelGood]

Great video as always, I’ve been into bodybuilding a long time, starting to get into some functional training as I’m learning more about how the body works, which is probably unsurprisingly leading my interests towards olympic lifts! It seems like its one of the best ways to build power and strength... thanks Aaron!

[@christianhernandez9540]

Definitely, I think it's a very interesting sport. I was into bodybuilding too but was inspired by Clarence Kennedy to start Olympic weightlifting. I've gotten so much stronger by Olympic weightlifting!

[@kaladincatblessed_]

Ditto; I came here from bodybuilding as well and tbh I've always wanted to learn olympic lifts. They're so epic and they're also a great workout, even though I'm just beginning and my form is atrocious. This is a great video.

[@tullyparker]

How’s your form after 2 years now? Checking in on you.

[@3LL1C1T]

​@@tullyparkerI hope they lived to tell the tale.

[@AlexanderB41]

It's always the same in the comments😂 people announce to start things and never respond again

[@rayw.9566]

Thank you so much. I need to practice. Havent donr much of these since hs football. I really appreciate both of you.

[@cj.59]

I’m a freshman now trying to get used to doing these in the weight room 😅

[@sparkglory]

This helped a lot. Clean really frustratrated me, as was at it for weeks and things werent falling into place. With this broken down and explained slowly was a tremendous help. Thanks Doc and Darren.

[@theaccordian9377]

Don’t follow this advice. There’s no need to reinvent the wheel, a regular deadlift targets your pulling muscles perfectly fine, and if you want to get something to your shoulders, use a bicep curl. Using momentum like they show in this video is cheating yourself out of results.

[@arman3656]

​@theaccordian9377 you're so dumb

[@cablegg]

@@theaccordian9377lol

[@nourishbyloz]

This was exactly what I was after! :) Great video!

[@rbash2812]

A power clean is when you start from the ground and then go up. This is a hang clean which is when you start the motion hanging the bar at your waist level and then go.

[@cracking_chris]

Finally!🙏🏻🙏🏻🙏🏻 Thanks Aaron!

[@SquatUniversity]

You're welcome!

[@josephb8499]

This is a really good demo. I’ve muscled up 185 thinking it’s a power clean lol just so I can rack the weight on the squat rack. But now I’m gona start training this for 225

[@Marta1Buck]

Watching this because I don't have a squat rack

[@markspeeps]

Wow I tried the tight lats and everything you recommended. It will take some getting used to it, I felt like I was hit by a bus. Now I am an old guy but I will keep picking away at it.

[@buttermilkbiscut5477]

Thanks I'm glad your channel exist!! I hate being recommended to crossfit channels..

[@pianoman5781]

Great Tutorial. Best one out there I guess. So hard to master the technique

[@nicolemeeker7559]

This guy demonstrated it perfectly!!!

[@ajbelser8669]

Best description ever cant wait for power clean day

[@ViralViewsHD]

Perfect demo first one I saw and ima tell you Its the only one I need to see

[@arifonal4048]

thank you very much Sterling

[@learntoearnmore]

You are good I’ve watched all your videos and you are good. Thank you for your expert opinion and help.

[@tpola3648]

Thank you so much for this comprehensive guide!

[@Authentically_Strong]

Great video, I will be saving this to share with clients! Thanks! 🙏

[@RandomLifeBOXING]

The hip thrust and going under is a challenge for me, I hope to get it mastered mentally n thereby execute it. Thanks for the knowledge, good video

[@JoshuaAdamLinnett]

Love this, please do more with other exercises, Olympic and non-Olympic

[@amanhasnoname01]

Thanks Doc, Darren.

[@dylanbelot]

Darren did amazing

[@dablazarus7303]

These are Hang Power Cleans. Power Cleans are from the floor, which you started to show around the 3:30 mark.

[@js5584]

Thank you!

[@Darknight526]

Thank you + amazing tutorial by Darren!

[@hwyaco8112]

I sooooo needed to see this

[@johancoria7732]

This such an awesome tutorial To practice at home I’ve been using a broom stick😂

[@taylor111825]

I always start my clients off with pvc pipe on cleans!

[@puesbien]

Great video can’t wait to do this!

[@seanryan8981]

Excellent instructional video

[@whiteburr]

Dang I need to record my form, need to get my knees further out

[@Caurising]

Thank you very much for this video.

[@thesmith8933]

Dr. Barnes, you should expand on the triple extension meaning for the new Olympic weightlifters. For explanation within this video.

[@gallectee6032]

1. Flex tri's to turn elbows out so that barbell stays close to body. 2. Core is braced. Learn to keep core braced while breathing through nose so that you do not get on the bus to snap city. 3. Back flat and not over extended. You should feel hamstrings and glutes.

[@thegoose1324]

Gonna add cleans back into the workout regiment!

[@danflensborg1504]

Nice one and funny with the challenge! 🎉😁💪

[@alexgill9853]

Thanks a lot for making this guys. Very useful

[@ronnieblevins7781]

I strained the hell out of a liganent in my right arm when doing a power clean. I still don't know if my form was bad, I had too much weight, or what.

[@chrisnyagallix8889]

Guy doing demo is amazing. Great energy! Thanks guys.

[@patrickstar1439]

That’s how I do them as well. I’ve seen other tutorials where they are advising that you push the bar with your hips on the way up.

[@israeladeogoabejoye9531]

I love this. That guy is so good. Please, is the front rack the last phase of the clean?

[@akin1989]

Fantastic tutorial

[@Benicetomyself]

Thank you for great tutorial

[@amitrozenblum2747]

Hi Dr. Horschig, if you could please make a video about ACJ pain, that would be great, thanks a lot!

[@karthik.marx777]

Very nice sir... I learned alot in this video, thank u

[@Brightmusicandmotivationworld]

Sir great clean tips

[@roymustang.595]

Perfect timing

[@Kanyne55]

Awesome instruction. But how important is it to keep toes on the floor? The instructions said to leave them planted, but the demos showed both lifters popping them up. How does it affect the lift?

[@mjs2334]

Damn. Really helpful as this was the video I needed. Thank you!!

[@user-cq6dg6ql9j]

Thanks for the video. I’ve always worried that having my knees turned out was making the form bad and focusing too much on try to over correct it, leading to loss of both balance and desire to do cleans.

[@petruccilewis]

I would love to learn this movement, but I fear that the lack of a coach next to me in my training sessions makes it a little dangerous. Great tutorial, I might give it a try in the future if I can get some assistance or feel more prepared

[@kakasvk]

Do it with light weights first, film yourself to see form and get over that fear. First attempt is most fearful, it's like everything..the second and others you will know you won't really harm you, so that will get you over that fear. Also you should be able to have some deadlift and front squat squat base. If you have try some fast deadlifts and front squats before attempting your first power clean.

[@Nicksims10]

Did you ever do it? Been a year now and im your reminder

[@kylegideons2822]

Love the context.

[@joec3377]

My powerlifting coach always told me not to widen my feet in order to get under the bar. His reasoning was that with more weight people tend to open up to much to get under the bar. This is just an open discussion would like to hear others opinions.

[@joconnell]

that's interesting how much both of your knees are bowing out as you transition upwards - is this to keep tension in the glutes? I never felt like I got enough benefit from mine when I power cleaned!

[@the_blind_sniper2342]

Great tutorial!

[@marklonganilla6077]

Good material

[@huntercressall9728]

Gteat video. Clear. Not overexplained just thorough. Step by step because that's what you need. Awesome. Hide the broom though.

[@kylearbogast4860]

Thanks for the video 👍🏻

[@bryanmarlar229]

Wow. Yall are crazy good

[@emmarie8510]

This looks so intimidating

[@nedrickgrundy]

The best tutorial i've seen thus far

[@mckennajohnson2238]

great video

[@trentbaugh]

Thanks bro 😎

[@OfficiallyBooked]

I might be tripping but I learned long ago that a power clean starts at the ground as opposed to the hang clean. This seems more like a hang clean demonstration

[@MrAckers75]

Best exercise know body does!

[@rizvabahrum3779]

Great tutorial! Just wondering if this exercise can be used as Pre Activation or explosive movement before doing heavy squat? I think this kind of similiar to vertical jump in terms of the muscle used. Thanks.

[@ndi5670]

Becoming proficient in the deadlift first is almost a must. IMHO of course.

[@jamielc3437]

this is actually to do the proper way with good form. Usually I used to just do it with no finesse

[@Richard0292]

That was great, thanks

[@dan020350]

nice job guys

[@Mr.Archduke]

Thank you, this helped a lot, although I still can’t do them with weights :/

[@hardbodytraining100]

I had a really good power clean to press in my 20s.. one of the best in the gym

[@Sahil-fs4um]

very helpful.

[@StephenAKatz]

I love the moving camera. That makes it impossible to watch anything, because the camera is always moving away from what the viewer was watching. Good Work.

[@paymoney8395]

It’s amazing sir

[@calebormsby6351]

Demo goals!! 😂🔥 Wish my Coaches could demo like that 😂💯

[@NinjacraftCodes]

Helpful, I need to learn how to do powerclean for football practice.

[@mohamedkamal5510]

Awaiting more weight lifting 101

[@lightninginmyhands4878]

What muscles groups are targeted by the power clean? I noticed a bit of your back muscle is used but is it primarily a leg workout?

[@99mattdogg]

The quads/calves from the initial push from the ground, hamstrings on the 1st pull till reaching the knee, glutes when initiating the jump, lats from keeping the bar in position, and some activation from the traps & biceps. Oh and the entire core too, this is a full body exercise but isn’t a very great movement for hypertrophy however this will make you more explosive than you’ve ever been in your entire life for generally every activity you do. You’ll run/sprint faster, jump higher, lift weights more explosively, and even punch or throw harder if that’s your thing too.

[@justinbent5848]

Some clean power cleans

[@oyamamtumane8522]

video on how to snatch please

[@SquatUniversity]

I'll see what I can put together.

[@michaelanderson2686]

It’s just that this video made it look like the clean is a hip hinge - is it a hip hinge? I think this is a question that needs to be discussed. For example, if you consider the “double knee bend” cue, does the second pull of the clean recruit power/speed from a hip hinge or a partial squat? While I have an answer from my experience and body, I’d be interested in some others insights

[@umer1234100]

Great tips!!

[@SquatUniversity]

Thanks!

[@MattLazenbury]

Great video. In the demo he goes up on his tip toes. In the live example, that step doesn't exist. Any idea why?