Power Clean 2.0

*(NOTE: In an effort to provide the highest quality information, this post was updated on May 13th, 2013. I have learned a lot in the last 11 months and found it necessary to update this post to reflect my current understanding of how to power clean correctly. 

On some points my thinking changed just slightly, but enough that it should be noted, and in other cases I was dead wrong. The good thing is that in my application of some of these new concepts and ideas my lifts have never been better.)

Training for power is undoubtedly one of the most important aspects of becoming a better athlete. Athletes that want to get faster, get stronger, and get bigger need to train to improve their power. Fortunately many programs include the power clean for just that purpose.  Unfortunately though, a lot of people do it incorrectly, get injured, or don’t get any good at the lift and don’t get to reap the benefits.

So whether you are an athlete or a coach of an athlete this post is for you. I have taken everything that I know about the power clean and put it to paper (or cyberspace) for your enjoyment and education.

This is a step by step guide to help your athletes get better, stop missing lifts, and see all the benefits of one of my favorite lifts.  Before I get to all the technical stuff, why should athletes do the power clean in the first place?

Two Lifts You Could be Doing Right Now to Help Your Olympic Lifts

One of the biggest debates regarding the Olympic lifts in training for athletes is the skill involved in Olympic lifting.  There is definitely skill involved but the carryover to the playing field/court is so immense that improving this skill is a must.

Sometimes just repeating the clean and jerk and snatch over and over is just not going to be enough, you must include some accessory lifts that can truly improve the skill required to complete the actual movements.

The two following movements are excellent at improving skill but also at building strength and explosiveness. These are not time wasters, they will immediately improve skill and power, and if you ask me that is a winning combination.

I like these two movements because they tell you where you have weaknesses right away. They require execution, strength and power to complete.

Where to Start? Starting Positions in Hang Olympic Lifts

Recently I posted a link on my facebook page to this video from a Mike Boyle staff training in which he is discussing the starting position for the hang clean.

This is a valuable video because coach Boyle makes points about the quality of the lift being easily assessed through the aesthetics of the lift.  This is something that is very important to learn. The Olympic lifts no matter the weight should always look good, if the looks of the lift are wrong then there is likely too much weight on the bar.

 

Coach Boyle’s discussion of the position themselves led  to several posts on my facebook wall regarding what is the best place to start the lifts when in the hang position.  We all know how it should “Look” when you finish an Olympic lift pull, but  there are a ton of variations to the start position so, I thought it might be valuable to talk about those variations.

Nice Extension