How to make a power clean correctly

Complete guide for beginners in Crossfit

The Power Clean is one of the fundamental exercises in the world of Crossfit, known for its ability to develop strength, power and coordination. If you are starting at the Crossfit and want to learn how to make a Power Clean correctly, you have reached the right place. In this guide, we will explain step by step how to perform this exercise, focusing on key aspects such as grip grip, extension and pull.

What is a Power Clean?

The Power Clean is an Olympic lifting that consists of lifting a bar from the ground to the shoulders in an explosive movement. This exercise implies the use of multiple muscle groups and is ideal to improve power and general force.

How to make a power correctly step step by step

1. Preparation and initial position

• Grip grip: Place your hands on the bar with a prone grip (palms down) slightly wider than the width of your shoulders. Make sure the bar is close to your pimples.
• Feet position: Place your feet separated to shoulder width.
• Body posture: Keep your back straight, shoulders slightly ahead of the bar and hips lower than your shoulders.

2. First pull

• Initial elevation: The lifting starts extending the knees and hips to lift the bar from the floor. Keep the bar near the body and make sure your back remains straight.
• Control: The movement must be controlled, mainly using the legs.

3. Transition

• Pass the knees: As the bar passes its knees, the hips and knees continue to spread. The shoulders must be kept in front of the bar.
• Explosion preparation: This phase prepares the body for the explosive pull.

4. Second pull and extension

• Burst: Make an explosive extension of the hips, knees and ankles. This action generates the necessary power to raise the bar.
• Shrug: Simultaneously, shrink your shoulders up and start bending your elbows. This phase is crucial to maximize bar elevation.

5. Reception

• Trapped: Receive the bar in a medium squat position, with the elbows directed forward and up. The bar must rest on the shoulders.
• Damping: Shocks the reception by slightly flexing the knees and hips.

6. Finish

• Final extension: It completely extends your legs to stand up with the bar resting comfortably on your shoulders.
• Stable position: Be sure to be in a stable position before releasing or lowering the bar.

Tips to improve the Power Clean for beginners

• Practice grip grip: A good grip is fundamental. Practice with different grip widths to find the most comfortable and effective for you.
• Focus on the technique: The correct technique is more important than the amount of weight raised. Ded time to perfect each phase of the movement.
• Gradual progression: Start with light weights and gradually increase as your technique and force improve.
• Use videos and feedback: Record your uprisings or ask a coach to give you feedback to identify and correct errors.

Benefits of Power Clean

• Power development: Improves the ability to generate strength quickly.
• Total force increase: It works multiple muscle groups, contributing to the development of global force.
• Coordination improvement: Requires precise synchronization of several body movements.
• Versatility: It benefits athletes from various sports and disciplines due to their focus on power and strength.

Conclusion on how to correctly make a power clean

The Power Clean is a challenging but extremely beneficial exercise, especially for those who are starting at Crossfit. Following these steps and advice, you can learn how to make a Power Clean correctly, improving your technique and obtaining the maximum benefits of this Olympic lifting. Remember, constant practice and attention to details are key to success in any weightlifting exercise. Good luck and happy uprising