How do I ‘Clean’ up my act?

Power Clean can be a difficult movement for many athletes, because there are so many components that must be executed correctly in order to progress in speed and strength. The best way for an athlete to learn is by visual examples of each position that an athlete needs to properly get under the bar.

Position #1:

Set up from the floor.  Tight back position.  Knees out.  Shoulders over barbell.

Position #2:

Push the floor away from under you until the bar is touching the bottom of knee caps

Position #3:

Push with the legs and simultaneously sweep the bar into the body.  Hips rise with the bar.  shins go vertical.  The bar is now touching the leg just above the knee.

Position #4:

Torso begins to shift to vertical while simultaneously sitting into the heels.

Position #5:

Shoulders shrug up and back elevating the bar and keeping it close.

Position #6:

The arms pull the body under the bar while the feet shift from under the hips.  Keep the bar in a straight vertical path

Position #7-:

Elbows whip around and feet stick landing in quarter front squat position

Position #8:

Stand up tall, fully extending knees and hips

If you are still wanting some help in our power clean, don’t be afraid to ask your Coach. We are here to help you succeed and we enjoy watching you do so!