The power clean is a terrific exercise with many benefits, but itâs also a move that you need to do correctly to get the most from it and reduce the risk of injury. This drill works well as a warm-up to heavier Power Cleans or as a main exercise when you want to keep the intensity low but still get a good training effect with correct technique. Scarecrow Clean Set-up: Approach the bar. The power clean primarily works the posterior chain, meaning the glutes, hamstrings, and calves, says Gahan.It also works your traps, arms, abs, and lats. The power clean is one of the best methods of gaining strength and mass in the gym. Any Negatives of Power Cleans. First you should refresh your memory aboutÂ how to Power Clean. Then you can address these common Power Clean technique mistakes and learn â¦ It can also be one of the most energy-sucking and humbling movements. https://www.muscleandfitness.com/workouts/workout-tips/how-power-clean My way of approaching the teaching of the power clean is by dividing the lift in 4 stages, detailing each of the stages and connecting them so as to ingrain the fluid motion that the power clean requires from the first stage to the last. Variation: power clean â Catch the bar in a quarter-to half-squat position. Approach a barbell that is set up at a mid-shin height as you would in the deadlift. Power Clean from the Hang Purpose: To improve your ability to execute the second pull (the explosive part) of the lift and your ability to move under the bar rapidly. This variation requires bar to be pulled higher than full clean. The biggest negative about the power clean is that it can be difficult to get the technique down pat. Once the bar feels steady, slowly stand upright. Why? Because it involves speed in addition to strength. The Power Clean Tutorial â Power Clean Technique. â Once youâve grooved hip extension, complete the second pull and practice the catch phase. For heavy loads it might be easier âbounceâ out of squat position without pausing at the bottom. PERFORMING THE POWER CLEAN WITH PROPER TECHNIQUE. If you decide to just go it yourself and grab a bar and start doing power cleans on your own there is a good chance you are likely doing some part of the lift incorrectly, and if you are not doing it correctly there is a chance you could get injured. If you are using an empty barbell or weights plates that are not tall, you can position the barbell to the mid-shin height. Power Cleans are important to master because Crossfit workouts often demand high rep sets of snatch and clean & jerk, make sure your technique is efficient, strong and not likely to cause harm. And since it involves a longer pull than the squat clean, it emphasizes the finish, where the maximum hip, knee, and ankle extension occurs, without the added complication of the front squat part of the movement. Together with our friends from Scitec nutrition we are presenting the guidelines to learn the correct and safe technique for the power clean. Power cleans are one of the more explosive movements and technique goes a long way to adding weight and the fluidity of the movement. The hang power clean is both a great stand-alone exercise for building thick traps, explosive power, and an important progression to build technique towards the full power clean. The power clean cannot be done slowly; explosion is inherent in the movement.