How to Do a Power Clean Correctly

Complete Beginner's Guide to CrossFit

The power clean is one of the most important exercises in the world of CrossFit, known for its ability to develop strength, power, and coordination. If you are new to CrossFit and want to learn how to do a power clean correctly, you have come to the right place. In this guide, we will explain step by step how to perform this exercise, focusing on key aspects such as the grip, extension, and pull.

What is a Power Clean?

The power clean is an Olympic lift that involves lifting a barbell from the floor to the shoulders in an explosive movement. This exercise involves the use of multiple muscle groups and is ideal for improving overall power and strength.

How to Do a Power Clean Correctly Step by Step

1. Preparation and Initial Position

• Grip : Place your hands on the bar with an overhand grip (palms facing down) slightly wider than shoulder width. Make sure the bar is close to your shins.
• Foot Position : Place your feet shoulder-width apart.
• Body Posture : Keep your back straight, shoulders slightly in front of the bar, and hips lower than your shoulders.

2. First Pull

• Initial Lift : Begin the lift by extending your knees and hips to lift the bar off the floor. Keep the bar close to your body and make sure your back remains straight.
• Control : The movement must be controlled, using mainly the legs.

3. Transition

• Knee Pass : As the bar passes your knees, continue to extend your hips and knees. Your shoulders should remain in front of the bar.
• Preparation for the Explosion : This phase prepares the body for the explosive pull.

4. Second Pull and Extension

• Explosion : Performs an explosive extension of the hips, knees and ankles. This action generates the power needed to lift the bar.
• Shrug : Simultaneously shrug your shoulders up and begin to bend your elbows. This phase is crucial to maximizing the barbell lift.

5. Reception

• Catch : Catch the bar in a half squat position, with your elbows pointing forward and up. The bar should rest on your shoulders.
• Cushioning : Cushion your landing by slightly bending your knees and hips.

6. Completion

• Final Extension : Fully extend your legs to stand with the bar resting comfortably on your shoulders.
• Stable Position : Make sure you are in a stable position before releasing or lowering the bar.

Tips to improve the power clean for beginners

• Practice the Grip : A good grip is essential. Practice with different grip widths to find the most comfortable and effective for you.
• Focus on Technique : Correct technique is more important than the amount of weight lifted. Spend time perfecting each phase of the movement.
• Gradual Progression : Start with light weights and gradually increase as your technique and strength improve.
• Use Videos and Feedback : Record your lifts or ask a coach for feedback to identify and correct errors.

Benefits of Power Clean

• Power Development : Improves the ability to generate force quickly.
• Increase Total Strength : Works multiple muscle groups, contributing to the development of overall strength.
• Improved Coordination : Requires precise timing of multiple body movements.
• Versatility : Benefits athletes from various sports and disciplines due to its focus on power and strength.

Conclusion on how to do a power clean correctly

The power clean is a challenging but extremely beneficial exercise, especially for those who are just starting out in CrossFit. By following these steps and tips, you will be able to learn how to power clean properly, improving your technique and getting the maximum benefits from this Olympic lift. Remember, consistent practice and attention to detail are key to success in any weightlifting exercise. Good luck and happy lifting!