Abstract
The power clean and its variations are prescribed by strength and conditioning coaches as part of the ‘big three’ to develop “total body strength”. This article explores the application of the power clean and its variations to athletic performance and introduces strength and conditioning coaches to teaching progressions, with specific emphasis on developing the correct body positioning required for the power clean. Teaching components are addressed with special reference to taller athletes. It is recommended that strength and conditioning coaches teach the hang clean follow a progression model to decrease movement complexity when advancing athletes to the power clean.
Highlights
The power clean and its variations are prescribed by strength and conditioning coaches as part of the ‘big three’ to develop “total body strength”
When prescribing weightlifting derivatives to enhance athletic performance, strength and conditioning coaches often think of the power clean (PC), with teaching instructions dating back to the 1980’s [6, 14, 20, 27]
The majority of research examining the power clean and its variations has focussed on two aspects, these being 1) kinetic and kinematic outcomes; and 2) teaching progression models
Summary
In order to proceed from the initial hang position towards the peak power position, a “tight” torso must be maintained ensuring muscular tension in the hamstrings, glutes, and lower back (erector spinae muscles) facilitated by a deep inhale prior to the ascent [11, 33]. Once the bar reaches midthigh level, the momentum created in the ascent should be exploited as an explosive triple extension movement as soon as reaching the peak power position reflected by aggressive extension of the hips, knees and ankles (“big jump”) while shrugging the shoulders (“bring your shoulders to your ears”) (Figure 3a) As result of this aggressive full extension, the athlete should carry forward the momentum of the bar by bringing the elbows up and out (upright row) as the bar continues to Figure 2. The athlete should hold the bar in a relaxed manner to allow greater flexibility in the wrists This motion allows the athlete to ‘catch’ the bar in a front rack position landing flat footed (Figure 3b) and finish the entire exercise by driving through the heels with the elbows pointed up and forward into the hang clean and front squat end position (Figure 3c)
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