However, the other step that differs between the hang and power clean is the catch portion. The transition (scoop) and second pull phases are identical to the power clean. This means that you lift the bar from the floor before starting the movement and hold it in front of your mid-upper thighs, with your arms hanging straight.įrom there, you lower the bar slightly to start the movement and develop momentum. The hang clean is quite similar to the power clean, though there are a few factors that differentiate the two.įirst off, instead of starting from the floor, the movement is initiated from the hang position. While the power clean is one of the more common clean variations, there are a few other alternatives that you should be aware of. The power clean is a challenging movement that comes with several potential benefits, such as boosting explosive power development, enhancing body composition, and improving overall coordination. This suggests that becoming competent at the power clean may indicate improvements in muscular coordination during exercise, which may carry over into athletics and activities of daily life. They found that the weightlifters exhibited significantly better muscle coordination while performing the exercise than the unexperienced participants. To test this claim, a 2021 study compared the muscle coordination of seven weightlifters and ten unexperienced participants while performing the power clean ( 3). Can help improve coordinationĬonsidering that the power clean is a highly technical movement that takes a good deal of skill to complete, including it in your training regimen may improve your overall muscle coordination. In fact, a 2021 review study found that performing regular resistance training can reduce body fat percentage and body fat mass in healthy adults ( 2).īased on these findings, including the power clean as a part of a well-balanced training program may yield great improvements in muscle mass and body fat percentage. High intensity resistance exercises like the power clean can stimulate muscle growth and fat loss ( 2). Can improve body compositionĪnother desirable benefit of performing the power clean is that it can provide body composition improvements.
Incorporating the power clean into your strength and conditioning regimen may boost your power development and sport performance, especially if you are new to training. In particular, the less experienced participants had greater improvements in the rate of force development, which is a measure of explosive strength. This is why strength and conditioning coaches use the power clean as training for sports such as football, baseball, hockey, basketball, and soccer.Ī 2019 study in 20 active males found that adding in the power clean as a part of a 10-week training intervention resulted in significant improvements in markers of power development ( 1). The power clean is well known for its ability to help athletes improve their explosiveness and power development.
Starting positionīefore initiating the first part of the movement, proper setup is key: To best explain how the power clean is performed, it can be broken down into six phases, as follows. They can walk you through the movement and help critique your technique. The term “power,” in this context, means that the bar is caught in a partial squat, or power position.īefore adding weights to the bar, beginners will benefit from practicing the movement with an empty barbell or section of PVC pipe to make sure they are using proper form and avoid getting injured.įor best results, consider consulting a certified trainer, if you have access to one. The power clean is a technical movement that requires the coordination of several of your body’s major muscle groups.
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