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#Power clean how to#
#Power clean professional#

Your grip should be about one fist-width outside of your shoulder. What is the proper grip in a power clean?

Now that your lower body is set, you need to grab the bar. The degree of rotation depends on your comfort and hip structure, but make sure your shins still contact the bar.

Keeping your foot flat, which allows you to push off more strongly.

Bringing your hips closer to the bar, which makes the weight easier to lift.

Concentrically orienting muscles in your glutes and hips before lifting the bar, allowing for a smooth liftoff.

This adjustment has the added benefits of: Your goal is to create enough room to lower your torso between your legs and align your knees and feet like this: If it feels difficult to move your shins forward, try incorporating ankle & calf mobility drills in your training program.įourth, rotate your feet and knees outward.

Starting and finishing your pull in the same spot maintains your balance more easily, which maximizes your vertical power.

It shifts your balance onto the ball of your foot, which is how you finish a vertical jump.

It keeps you and the barbell as close as possible, which makes it easier to lift.

Touching the bar with your shins has several advantages for your power clean technique: Third, move your shins forward until they touch the bar.

Then, move toward the bar until your fists touch the bar.

Keep your shin vertical and place your fist on it.

Here’s the process from our Chinese weightlifting program to easily measure this distance: This distance places the bar over the ball of your foot, which is where you push from at the end of a vertical jump. Second, you want to be one fist-width away from the barbell.īy using your fist (instead of someone else’s), you create the optimal distance for YOU. However, your stance might be a little wider or narrower based on how you feel comfortable when jumping. Most Olympic weightlifters in China use a hip-width stance as shown below: To find this stance, just stand as if you’re about to perform a vertical jump. Your first step in a power clean is to use a stance that maximizes your vertical force. What stance should be used when performing power cleans?

#Power clean how to#

With that said, here’s exactly how to achieve a perfect power clean start position every time. If you need to move the bar for spatial or safety reasons, make sure to step away from the bar and then approach it in a consistent way.

This habit ensures you produce a consistent, reproducible, process regardless of the weight on the bar. You should walk to the bar rather than roll the bar to you while trying to set up your power clean start position. In fact, Zhao Qingkui, one of the founders of the Chinese weightlifting system, used to say, “perfect start, half done.” Step #1: Find your Power Clean Start Position Unlike a slower lift like a back squat, it’s difficult to alter or correct your power clean technique once you start lifting, so the key is to have a good start position. In China, learning the power clean consists of a bottom-up approach. How do You Do a Power Clean Step by Step?

#Power clean professional#

Now that you’ve seen the amazing results from Chinese weightlifters let’s understand what a power clean looks like.įirst, check out how a professional Chinese Olympic weightlifter performs the power clean: So, whether you’re male or female, if you’re looking to maximize your power pound-for-pound, then you can definitely learn something from Chinese Olympic weightlifting techniques. When it comes to men’s weightlifting world records classes, Chinese Olympic weightlifters dominate the lightweight to middleweight Olympic weightlifting standards set by the IWF:Īnd when it comes to women’s weightlifting world records, Chinese athletes have surpassed the Olympic weightlifting standards set by the IWF in nearly every weight class: In fact, they hold more gold medals in Olympic weightliftin g world championships than any other country: The Chinese are the most dominant Olympic weightlifting team in the world! This post shows the proper power clean technique used in China and broken down visually in our new Chinese weightlifting book. Step 1: Find your Power Clean Start Position.How do you do a Power Clean Step by Step?.So, if you want to power clean the most weight with the least stress during your Olympic weightlifting, CrossFit training, or sports-specific power clean workout, then you’ll love this power clean tutorial! In fact, the average power clean among Chinese weightlifters weighing 56 – 85kg is double bodyweight, but some can do much more! In fact, this is the exact same process taught to build the top Olympic weightlifters in China, but it works for ANY body type! In this post, I will show you EXACTLY how to power clean with the perfect technique using Chinese weightlifting.