The power clean

Phases of the power clean

1. Starting Position:
   • Feet hip-width apart, toes pointed slightly out
   • Grip on the barbell just outside the legs, hands shoulder-width apart or slightly wider
   • Hips higher than knees, chest up, back flat, shoulders over the bar
   • Arms straight, elbows turned out
2. First Pull:
   • Initiate the movement by driving through the legs, pushing the floor away
   • Keep the bar close to the body, maintaining a vertical bar path
   • Maintain a flat back and chest-up position as the barbell rises
3. Transition:
   • Once the barbell passes the knees, transition into the second pull by rapidly extending the hips and knees
   • Keep the arms long and relaxed until the bar reaches mid-thigh
4. Second Pull:
   • Explode violently with the hips, driving them forward and upward
   • Shrug the shoulders and pull the elbows high and outside to keep the bar close to the body
   • Keep the barbell trajectory close to the body, brushing against the thighs
5. Catch Position:
   • As the bar reaches its peak height, quickly drop under the bar into a quarter squat position
   • Receive the barbell in the front rack position, with elbows high and pointed forward
   • Keep the torso upright, chest up, and core engaged
6. Front Squat:
   • Once in the front squat position, maintain an upright torso and drive through the heels to stand up
   • Complete the lift by standing fully upright with the barbell stabilized in the front rack position

Maintain control of the barbell throughout the movement and return to the starting position.

Mental cues

Mental cues can help reinforce proper technique and improve performance. Here are some mental cues relating to the phased of the power clean:

1. "Engage the lats": Imagine pulling the barbell close to your body by engaging the latissimus dorsi muscles, keeping the barbell trajectory vertical.
2. "Explode": Visualize explosively driving the hips forward and upward to generate power for the lift.
3. "Shrug and pull": Think about shrugging the shoulders and pulling the elbows high and outside to keep the barbell close to the body during the second pull.
4. "Fast elbows": Focus on quickly rotating the elbows around the barbell to catch it in the front rack position efficiently.
5. "Drive through the heels": Imagine pushing forcefully through the heels to extend the knees and hips during the catch phase, maximizing power output.
6. "Stay tight": Maintain tension in the core muscles throughout the lift to stabilize the spine and transfer power effectively.
7. "Land soft": Think about absorbing the impact of the barbell on the shoulders by landing softly in the catch position, minimizing stress on the joints.
8. "Finish strong": Visualize standing up tall with the barbell on the shoulders, completing the lift with confidence and control.

Using mental cues can help reinforce proper movement patterns and improve performance.