The power clean teaches explosion. It cannot be done slowly. And since it involves a longer pull than the squat clean, it emphasises the finish, where the maximum hip, knee, and ankle extension occurs, without the added complication of the front squat part of the movement.
- Stand with your feet shoulder width apart with a bar across your shins. Bend down grabbing the bar with a fully pronated (palms facing backward), thumb-locked grip just outside your legs. Keep your head up with your chest out and shoulders back. Take up the loose slack in your arms and keep your back flat with a slight arch at the base.
- Rapidly extend your ankles, knees, and hips at the same rate while maintaining your arms at full extension. This phase is known as the "first pull." As your legs approach full extension, the bar should still be traveling upward past your stomach. At this point you will continue to pull up on the bar as if you are shrugging (the "second pull"). As the bar reaches sternum level, and your body is fully extended, rapidly drop your body under the bar (like a squat) while rotating your elbows forward allowing the bar to come to rest on your shoulders.
- After the bar is caught on the shoulders, accelerate your body out of the bottom position by extending your knees and hips completely. To return the weight to the ground drop down while releasing the bar from your shoulders and guide it to the ground.
- The only way to truly improve your power cleans is practice and proper form. If your form is off, you will never progress.
- Pull Slow From The Floor and Fast At The Top. Jerking the weight from the floor leads to incorrect technique higher in the pull.
- Don't pull the weight by bending your arms.It is inefficient. Arms must be straight for maximal power transfer.It is dangerous. You could tear your biceps
- don't jerk it. Pull slow from the floor.