Olympic Lift - Power Clean

The Olympic Lifts are recommended exercises for inclusion in power and speed training programs. The objective of these exercises is to develop the large muscles of the body in an explosive action that requires the use of many joints and muscle groups in a coordinated movement. The Olympic Lifts comprise of the Clean & Jerk and the Snatch. The Power Snatch and Power Clean are auxiliary lifts that aid in the training of the Clean & Jerk and the Snatch.

Power Clean execution checklist

  • Bar loaded evenly, collars in place and secure
  • Feet approximately shoulder width apart
  • Feet flat on the floor
  • Bar touching shins
  • Arms locked, regular grip, thumbs around bar
  • Back straight
  • Head facing forward
  • Thighs parallel to floor
  • Shoulders over bar
  • Athlete inhales and holds breath
  • Easy pull off floor
  • Bar comes up straight (not around knees)
  • Knees move back
  • Bar stays close to body
  • Bar passes knees
  • Knees move back under bar
  • Bar touching top of thighs
  • Back tight, arms straight
  • Body extends fully, athlete up on toes
  • Traps are shrugged to elevate bar
  • Continued upward pull by pulling with arms
  • Weight racked across top of shoulders
  • Elbows point out and high
  • Feet spread slightly to side
  • Athlete stands up, under control
  • Athlete exhales while lowering the bar to the start position
  • Bar lowered under control to top of thighs
  • Bar lowered to floor, athlete bends at knees and hips
Start Position
(1) Start Position 		Power Clean
(2)

Power Clean
(3)

Power Clean end position
(4) End Position

Dumbbell Routines

Dumbbell Routines and Exercises E-book

This E-book contains dumbbell exercises and lifting routines which will help you gain more muscle, lose weight or just get yourself in better physical shape.

Dumbbell exercises force each arm to work on their own. When you use barbells, it is easy for the stronger arm to dominate and help the weaker arm complete the lift. Over time this can lead to a muscle imbalance - dumbbells will help you develop symmetry.

Select this link for more information on "Dumbbell Routines and Exercises".

lean hybrid muscle training

Lean Hybrid Muscle

If you are not the most genetically gifted person, Lean Hybrid Muscle will accelerate muscle growth and fat loss faster than any other training method.

If you are a beginner, this the best way for you to gain muscle mass and lose fat at the same time. If you are a committed lifter, you will learn why you have not been getting the results you should be getting.

Click here to discover how you can build muscle and burn fat at the same time.

Complete Olympic Lifting

Complete Olympic Lifting

Do your athletes rely on speed and power to be successful at their sport? If they do then let`s be honest, weight training is extremely important for your athletes to be able to generate maximal force.

There are no better weight training exercises for power then the Olympic Lifts. Now, how comfortable do you feel teaching the Olympic Lifts? With the Complete Olympic Lifting DVD, you will discover how easy they are to teach.

Select this link for more information on "Complete Olympic Lifting".

Body Building Revealed

Body Building Revealed

Body Building Revealed is a complete blue print to Gaining Muscle.

Everything you need to know about diet and nutrition, over 50 bodybuilding supplements reviewed, dozens of workouts, high intensity cardio and the mental edge are covered in Will Brink`s ultimate guide.

Select this link for more information on "Body Building Revealed".

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Associated Books

The following books provide more information related to this topic:

  • Explosive Power and Strength, D.A. Chu, ISBN 0 87322 643 7
  • Strength Training Anatomy, F. Delavier, ISBN 0 7360 4185 0
  • Strength Training for Athletes, A. Winch, ISBN 1 86126 650 2
  • Serious Strength Training, T.O. Bompa et al., ISBN 0 88011 834 2
  • Strength and Conditioning for Games Players, C. Brewer, ISBN 1 902523 85 7
  • Strength Training for Coaches, B. Pauletto, ISBN 0 88011 371 5
  • Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
  • Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
  • Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
  • Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
  • The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
  • Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
  • Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
  • Sport and PE, K Wesson et al., ISBN 0 340 683821
  • PE for you, J. Honeybourne, ISBN 0 7487 3277 2

Keywords: power, olympic, lift, clean, training, strength, exercise, weight, body, athlete, dumbbell, sport, lifting, inclusion, programs, knees, muscle, physical, floor, information, education