How to POWER CLEAN / Step-by-Step (2023)

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My dads been a competitive olympic lifter for 50 years (from age 9 in 1973, lifted in a masters meet in florida earlier this year). When i started casually doing powercleans he gave me some really good tips that made the whole exercise seem way simpler. Start as if youre deadlifting. However, at a certain point, stop extending your knees. Leave them slightly bent and taking load. To get upright, don't straighten your back, swing your hips forward. you're now fully upright with the bar against your thighs, knees bent. In one motion, drive hard with your legs, extending your knees and using your calves too, at the same time do a big shrug. You should drive hard enough that your feet come off the floor ever so slightly (your landing makes the big "clap" you often hear during oly lifts). Get under the bar and catch it on your delts. Not your chest or your collarbones. Delts. Throughout the whole process, he said "your arms are only ropes connecting the bar to the rest of your body. Using your biceps just turns the clean into a big reverse curl." All the strength comes from your back (mainly lower back and traps), core and legs. Your arms only come into play once the bar has come to a rest. Thats a super streamlined way that he taught me. I still had to train with him a few times to really get it. If anyones interested, a video or description will only get you so far. You really need a few training sessions

Love these slow motion tutorials. So helpful. Can’t wait to watch the other lifts, thank you 💪 ❤

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The most aha moment for me was watching his feet. He goes from shoulder alignment to way out in an open stance (check the tile lines) on the catch, then back in closer stance on the release but with a hop rather than a pull. Then he repositioned, or as I call it, screws his feet into the floor before repeating. Man I've been trying to hit the same mark on the catch for too long and didn't really realize it. Thank you!

I've never seen anyone unload the bar before standing up fully. Since there's no jerk of the bar after the clean, I suppose it makes sense to consider the move finished at that point, then move the bar to the floor for the next power clean. Thanks for the video. I love them.

And remember - switching to your pistol is always faster than reloading.

Simple informative short no bs video. Great stuff 👍

This is the best step by step demonstration video. And in under 3 minutes 😱🦾🦿

I have a home gym and i have to learn to power clean in order to do barbell squats😭

You're like a machine with that perfect technique. Amazing dude 😎

Great tutorial! 💪🏽

Well spoken and demonstrated, thank you big fella!

These step by step tutorials are great. One for the snatch would be good that is also a hard lift to learn

Thank you sooo much man!!

Maestro !!!!

wow very nice!can you show us from the hang position also?greetings from greece

Dang power cleans are great. I should of done these ehen i was younger.

Great video! Thank you for doing these detailed videos!

Thanks man, this was really helpful.