Power Clean: What is it and how to execute it

Power Clean, if you are Crossfitero, surely this name sounds to you, as in other posts, we will talk about another very common exercise in your training in the box. He Power Clean it's a Movement practiced in weightlifting that has been very well received within our sport, since within the different types of training, it is a basic of the Weightlifting or those sessions focused on weightlifting, since it helps us to train the explosive/starting in the lower train And this is a benefit for other exercises such as Clean and Jerk either Snatch For example.

What is a Power Clean?

He Power Clean It is an Olympic weightlifting that implies raising a bar loaded from the ground to the shoulders in two different movements: Traction and reception. It is an exercise commonly carried out by athletes, weightlifters and bodybuilders, as well as by people who seek to improve their strength, explosiveness and coordination.

How to make a power clean step by step:

The basic process of Power Clean It implies the following steps:

1. Initial position: The athlete is placed in front of a bar loaded on the ground. The feet are up to the shoulders and hands grab the bar a little wider than the width of the shoulders. The back is straight and the shoulders are on the bar.
2. Traction: The athlete performs an explosive traction movement, extending the hips and legs quickly while pulling the bar up. The elbows rise to the sides and the bar moves near the body.
3. Low pull: Once the bar has reached its highest point in the traction, the lifter performs a rapid movement to place under the bar. Flex the elbows and knees while falling under the bar in a squatting position.
4. Reception: With the bar near the chest, the lifter catches the bar on his shoulders while standing from the squatting position. The hips and knees extend completely.

He Power Clean It is a complex exercise that requires adequate technique and strength to perform it effectively and safely. It is commonly used in training programs to develop explosive force at the bottom of the body, as well as to improve coordination and body control.

View this video and learn to run a Power Clean step by step:

What muscles are working when you run a Power Clean?

He Power Clean is a compound exercise that involves several muscle groups main and secondary in the body. The muscles that are worked during a Power Clean include:

1. Lower train muscles:

• Quadriceps: They work to spread their legs during the traction phase.
• Ischiotibes: They help stabilize their knees and also participate in the extension of the legs.
• Buttocks: They contribute to the hip extension in the traction phase.

1. Upper train muscles:

• Trapeze: It helps to raise the shoulders and pull the bar during the traction phase.
• Deltoid: They are activated during the lifting of the bar towards the shoulders and the reception.
• Forearm muscles: They work to keep a firm grip in the bar throughout the movement.
• Back muscles: They include the muscles of the lumbar and dorsal area, which are activated to keep the back straight throughout the movement.

1. Core:

• Abdominal and lumbar muscles are involved to maintain the stability of the torso during the traction and reception phase.

1. Calf muscles:

• They are activated to stabilize the body during movement and when standing at the reception.

1. Grip and wrist muscles:

The muscles of the wrist and forearm work to maintain a solid grip in the bar.

Exercises that will help you get the Power Clean

To improve your ability to perform Power Clean effectively, it is important to work on the development of strength, explosiveness, coordination and technique. Here are some exercises that can help you:

1. Surveys:

• Hang Power Clean: This exercise focuses on the traction and reception phase of Power Clean. Start from a high squatting position and perform the traction and reception movement.
• Hang High Pull: Similar to Hang Power Clean, but focusing on the tensile and lifting phase of the elbows. It helps improve coordination between hips and elbows.

1. Squatillas:

• Back Squat: The squatillas strengthen the muscles of the lower train, which is essential for the traction phase and the reception in squat squatting.
• Front Squat: Work more specifically in the Power Clean squatting position.

Front Squat vs Back Squat

1. Surveys from the ground:

• Deadlift: Strengthens the muscles of the posterior chain and improves the lifting technique from the ground, which is fundamental in the Power Clean traction phase.
• Romanian Deadlift: It helps strengthen the hamstrings and lower back, which is beneficial for the traction phase.

Sumo or Sumo Deadlift. Benefits, execution and technique

1. Jumps and jumping exercises:

• Box Jumps: They improve the explosiveness and the ability to generate fast strength in the legs.
• Jump Squats: They develop leg power and the ability to jump quickly from a squatting position.

Jump Box, try it and you won't want to stop doing this exercise

1. Back and shoulder work:

• Pull-ups: They strengthen the muscles of the back, trapeze and biceps, which are important for the traction phase.
• Military Press: It develops the force on the shoulders, which is essential to lift the bar towards the shoulders in the Power Clean.

1. Exercises of core:

• Planks: They improve the stability of the nucleus, which is crucial to maintain an adequate posture throughout the movement.
• Russian Twists: They strengthen the abdominal and oblique muscles, helping in the stability of the torso.

What is a plank and variations