Barbell Power Clean

oec:barbell-power-clean

An explosive Olympic weightlifting movement where a barbell is pulled from the floor and received across the shoulders in a partial squat.

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Also called: Power Clean

How to do it

Stand with feet hip-width apart and the barbell over midfoot.
Hinge at the hips and bend the knees to grip the bar just outside the shins using a pronated or hook grip.
Flatten the back, pull the chest up, and pull the slack out of the bar with arms fully extended.

Initiate the first pull by pushing through the floor with your legs, keeping your torso angle constant until the bar clears the knees.
As the bar reaches mid-thigh, violently extend your hips, knees, and ankles while performing an aggressive shoulder shrug.
Pull yourself under the bar, shifting your feet slightly wider and rotating your elbows quickly forward and high.
Receive the bar on the front deltoids in a quarter-to-half squat, keeping the hips above parallel.
Stand up fully to complete the repetition, then lower or drop the bar safely to the platform.

Inhale and brace your core before pulling from the floor; exhale forcefully after securing the catch or standing up.

Pulling primarily with the arms before full hip extension: Keep arms straight like ropes until triple extension is reached, allowing the lower body to generate the upward momentum.
Catching the bar with low, pointing-down elbows: Aggressively whip the elbows forward and up to create a solid shelf across the front deltoids.
Letting the bar drift forward away from the body: Engage the lats to sweep the bar back toward the thighs during the pull.

Use bumper plates on a lifting platform to allow for safe dropping if a lift is missed.
Ensure sufficient wrist and thoracic mobility for a secure front rack position.

This record: CC-BY-SA-4.0.