Okay, now that I got that out of the way, let's talk about power cleans. Power cleans are an integral part of any athlete's training regimen, especially when that athlete's sport requires the application of force in short distances and time domains. In other words, including power cleans in your training make you stronger and faster. Power cleans also help you build muscle, improve coordination and, most importantly, they look cool.
Initially, your ability to perform power cleans correctly from a technical standpoint is far more important than how much weight you can get from the ground to the front rack (technical proficiency will also ensure that you can continue to increase the weight you can power clean). Keep in mind that competent execution of the clean only comes with many hours of practice, and that mastering this complex movement can take years!
Below is Pyrros Dimas performing a 170kg (375lb.) power clean during practice. Notice during the first pull how his hips, shoulders, and the bar move together as one. Also note the full extension of the hips and how fast he moves. Finally, notice how he receives the bars with his shoulders (elbows up to create a stable shelf) and does not catch it in his hands.
Have fun with the power clean!
5x3 Power Cleans
3 rounds for total reps
AMRAP 3 minutes:
3 Power Cleans (60% of 3RM)
7 Kettlebell Swings (American, 53/35)
*rest 1 minute between rounds
Posted by Zareh.