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

Complete Olympic Lifting

Complete Olympic Lifting DVD

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".
Turbulence Training

Turbulence Training

Lose fat and gain muscle without cardio. Discover the cardio free fat loss workouts using weight training exercise and interval training to burn fat, get rid of stubborn belly fat, and build muscle.

Select this link for more information on "Turbulence Training".

Associated Pages

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