Learn the Basics of Power Cleans With Barbells

What is a Power Clean?

The barbell power clean is a full body movement exercise that strengthens the lower body, upper body, and core. It is a form of Olympic weightlifting and it is considered to be one of the best exercises for developing strength, power, and coordination. The power clean is a complex movement that involves lifting a weighted barbell from the floor to an overhead position in one smooth motion.

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How To Do A Power Clean Properly

When performing a power clean, there are several steps you should follow in order to do it properly. First, start by standing with your feet shoulder-width apart. Your back should be kept straight, with your chest up and chin tucked. Then, bend at your hips and knees to reach down and grasp the barbell with an overhand grip (palms facing away from you). Keep your arms straight and your shoulders slightly in front of the barbell.

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Next, drive through your legs and extend your hips and knees explosively to lift the barbell off the ground. As the barbell rises, pull your elbows up and outwards so that the barbell travels up your body until it reaches chest height. At this point, you should be in a quarter squat position with the barbell resting on your chest. Lastly, press the barbell overhead while maintaining an upright torso as much as possible and lock your arms out in a fully extended position.

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Benefits of Doing Power Cleans With Barbells

Power cleans with barbells have many benefits and can help improve your overall performance in other activities such as running, jumping, and throwing. Below are some of the main benefits of doing power cleans with barbells:

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• Increased Strength: Power cleans involve multiple muscle groups and can help to increase your overall strength. This can be beneficial for athletes who require strength and power in their sport.
• Improved Explosiveness: Power cleans require explosive power and can help to develop fast twitch muscle fibers which can lead to improved athletic performance.
• Improved Coordination: Power cleans require coordination of multiple muscle groups and can help to improve overall coordination and balance.
• Reduced Injury Risk: Power cleans can help to strengthen ligaments and tendons which can reduce the risk of injury.

Tips For Improving Your Power Clean Form

Improving your power clean form requires practice and consistency. Here are some tips to help you improve your power clean form:

• Focus On Technique: Focusing on proper technique is essential when doing power cleans. Make sure to keep your back straight and your chest up throughout the entire movement. Also, keep your elbows up and out during the pull and press the barbell overhead while maintaining an upright torso.
• Start Light: When starting out, it is important to use a light weight and focus on proper form. Once you have mastered the technique, you can gradually increase the weight.
• Practice: Practicing the power clean regularly will help you to improve your form and become more efficient. Start by practicing the power clean 2-3 times per week and gradually increase the frequency.
• Get Professional Help: If you are having trouble mastering the power clean, it is a good idea to seek professional help. A qualified personal trainer can provide guidance and help you to improve your technique.

Safety Tips For Doing Power Cleans With Barbells

It is important to take safety precautions when doing power cleans with barbells. Here are some safety tips to keep in mind:

• Warm Up: Always warm-up before performing any strenuous exercise. This will help to reduce the risk of injury.
• Use Proper Form: Make sure to use proper form when performing the power clean. This will help to reduce the risk of injury and maximize the benefits of the exercise.
• Use Proper Weight: Make sure to use a weight that is appropriate for your fitness level. Using too heavy of a weight can increase the risk of injury.
• Get Professional Help: If you are having trouble with the power clean or are unsure of how to do it properly, it is a good idea to seek professional help.

The power clean is a full body movement exercise that can help to increase strength, power, and coordination. It is important to use proper form when performing the power clean and to use a weight that is appropriate for your fitness level. Also, make sure to warm-up before performing any strenuous exercise and to seek professional help if you are having difficulty with the power clean. With practice and consistency, you can master the power clean and reap all its many benefits.