Power Clean for Athletes
Are you an athlete looking to increase explosive strength? To run faster, jump further and higher? Then continue reading this post and we will take a look at the ‘power clean’.
What is a power clean?
In a power clean you are pulling the bar from the floor and receive it on the front of your shoulders in a parallel squat or above. The power clean is an explosive full body movement, that will increase overall strength and power, in other words it can be used as a tool to increase fitness, speed and power. So let’s take a closer look at the power clean.
Which muscles are in use?
The power clean engages several muscle groups. The movements activates everything from calves to traps, among these Quadriceps, Hamstrings, Glutes, Lower Back, Abdominals, Biceps, Latissimus Dorsi and Forearms.
As with jumping and sprinting, the power clean accomplishes ‘triple extension’. A triple extension is when 3 joint are performing a movement, in this case:
- – Hip extension
- – Knee extension
- – Ankle plantarflexion
These are movements with triple extension are performed in most sports and that’s why the power clean, and olympic lifting in general, transfers well to many other sports. In my own experience observing some of the worlds greatest track and field athletes doing there physical training in the weight-room, I notice how amazingly strong these athletes were performing the olympic lifts, and they are doing this just to become a better athlete in their field.
A study ” Comparison of Olympic vs. traditional power lifting training programs in football players.” showed that olympic weightlifting can provide significant advantage over powerlifting in vertical jump performance changes.
What is the challenge?
The power clean is a highly technical movement that needs to be watched and taught by a qualified coach, doing the power clean without proper technique can not only give you injuries, but will also not be as beneficial.
Olympic lifting also requires a certain amount of mobility and even though the power clean has a bit less demands than a full clean it still requires mobility, especially in the ankles, hips, upper back, shoulders and wrists.
Fundamental strength and movements
Before starting to learn the power clean, you should have some fundamental strength and master the deadlift, squat and jumping.
To learn more about the power clean or to learn how you can improve your speed, power and strength, then get in touch to book a consultation.