Coach Nicks Weekly Workout - Power Cleans

Mastering the technique and producing quality results.

For all of you serious gym rats out there who are willing to put your ego aside and focus on achieving some real results, this blog is for you. Any of you crossfitters who consistently train the power clean, clean and jerk, and snatch MUST read this and give it a fair chance. I am not writing here to bash on any type of training. I am writing this blog to explain the importance of proper technique with the power clean.

The power clean is made to do exactly what it states; produce POWER! It is meant to be a fast, explosive exercise to move weight fast. This exercise needs to be properly executed and performed to see results which requires a great deal of practice. If your goal is to perfect your power clean then it must be a part of your weekly/monthly program. It is not intended to be performed for consistent repetitions like a pushup series would. It is NOT a cardio exercise! I personally do not like this exercise to be performed for more then 5-6 reps at all.

Starting out with this technique you must know the basics and also know your limitations. Many trainers like to start athletes out with this exercise from the floor even when they lack the hip mobility and flexibility to get into the starting position. Know your strengths and your weaknesses. If you lack this flexibility it may be safer to start with the plates on a raised platform to keep your hips back, back flat, and chest up.

It is important to follow the set up and starting cues to complete this exercise. Do not rush through the set up. The fastest point of this exercise should be the movement on your second pull, not flying through the set up. Before you begin that second pull you must complete the “Triple Extension” within your ankles, knees, and hips to assure you have the correct posture to complete your next stage. Many seem to forget this and try to just complete the first initial pull as fast and hard as possible. That is why this exercise is a perfection exercise that needs constant attention to detail to be completed correctly.

 Set up CUES:              

   -Step in with a stance slightly more narrow then shoulder width
  - Shins to the bar with laces underneath the bar - (Similar to a Romanian Deadlift (RDL) set up)
  - Squat your hips back and butt down
  - Chest up, Head up, Arms locked out

Starting CUES:

 - Pull the tension out of the bar before you start the initial pull
 - Push through your heels while keeping your hips back
 - Pull the bar up your shins in a straight line
 - Continue to pull up over your knee
 - Explode your hips through
 - Shrug the bar up simultaneously
 - Complete the “Triple Extention” Ankle/ Knee/ Hip
 - Complete a “High Pull” motion with elbows up
 - Drop your hips and swim your elbows through the bar to get your triceps parallel with the floor
 - Stand up to finish the motion