Today is a great read! Thanks to Coach Twine for sharing great information about a complex exercise. Take notes on this one and get your tool box loaded with info.
Carpenters are equipped with many tools. Elite carpenters know how to use these tools for its designed purpose. In addition, precision and skill of the carpenter determines the beauty of structures they create. When these tools are applied correctly, it results in masterful construction that stand the test of time. However, when tools are used incorrectly or for the wrong purpose, it can result in damage. Therefore, much practice, patience, and instruction in the safe and correct use of tools is necessary to become an elite carpenter.
Similarly, the tool bag of a performance coach is equipped with many exercises. These exercises can be used to mold the physiological and biomechanical properties of lifters. Like the carpenter, when tools (i.e. exercises) are used incorrectly or for the wrong purpose they can result in injury or ineffectiveness. One of the most beneficial tools used for physical preparation can be the Power Clean and its variations.
The Power Clean or “clean” is one of the primary exercises that comprise the Olympic lifts. When used correctly, lifters can generate power that exceed traditional exercises like the bench press and back squat. For example, in a group of resistance trained men, McBride and others reported peak power values in the back squat to be over 2,500 watts (7). For the clean, lifters have been shown to generate up to 3413 watts in a 1-RM (3, 4). By comparison, a 1999 study looked at peak power production in Olympic lifters, power lifters, and sprinters performing the jump squat exercise. The highest peak power attained with the jump squat exercise was around 4,000 watts (8).
It is important to understand that power generation that occurs during the clean is highly dependent upon technique. Poor technique results in sub-optimal power generation and increased risk of injury. Unfortunately, many coaches are not trained in the technical aspects of the power clean, and are not concerned with prerequisites. Consequently, CrossFit gyms, high school and collegiate weight rooms are full of lifters who incorrectly perform the clean with little or no correction. Evidence of this claim is littered throughout the popular website (www.youtube.com). Just by typing the search words “Power Clean” into the search engine will result in countless videos of lifters using horrendous and risky technique.
Again, the primary reason for the poor technique in the clean can be a result of a lack of patience and competence by the coach and lifter. Instead of focusing on the fundamental skills of the lift (i.e. hang pulls, front squats, 1st pull from the floor), there seems to be a tendency to rush to incorporate the full clean into the program. Depending upon the competency of the coach and maturity of the lifter this accelerated approach might not be the best plan. An alternative method would be a segmented approach that focus on perquisite skills. This approach would allow for better skill transfer and increased long term success.
A segmented approach would look similar to the following: Hang Pull or Rack pull, Front Squat, and 1st Pull from the Floor.
Hang Pull/Jump Shrug: The most important aspect of the clean is the 2nd pull of the lift. It is during this phase of the lift that peak power output occurs as the lifter forcefully extends the hips, knees, and ankles (2). The mechanics of the 2nd pull are similar to a vertical jump. During the hang pull, the lifter grasps the barbell with a hip with stance, leans over the barbell keeping the back set (tight), wrist tucked, and arms relaxed lowering the barbell to just above the knees. Then, the athlete violently extends the hips, knees, and ankles attempting to jump with the barbell and shrugging the shoulders at the top of the lift.
This exercise alone can be used as a tool to improve the power capacity of the lifter. In fact, in a study entitled “Comparison of Power Production in the Hang Clean vs. Jump Shrug at Different Relative Intensities,” researchers stated that performance measures were significantly higher during the jump shrug compared to the hang clean for peak force, peak velocity, and peak power. Analysis at the ankle, knee, and hip joints also show peak angular velocities for the jump shrug to be significantly higher than the hang clean in all three joints (6). The jump shrug is also less technical and provides many of the benefits of a clean. Using the hang pull/jump shrug for an extended period of time will allow the athlete to master the power generation aspect of the clean. If a substantial amount of time is spent mastering the pull portion of the lift, the lifter will be less likely to rush the pull when the strength coach incorporates the full clean. A variation would be to pull from boxes or a rack.
Front Squat: The front squat is used to practice the catch mechanics of the clean, and build strength in the receiving position. During the front squat exercise, the lifter grasps the barbell at shoulder height, pushes the elbows up until the upper arm is parallel to the ground, and relaxes the wrists allowing the barbell to rest upon the front deltoids. Then, the lifter performs the squat exercise, flexing the knees, hips and ankles until the hip is below the knee. Upon reaching the bottom of the squat, the lifter explodes from the bottom position keeping the weight centered on over the entire foot. During the entire movement, the lifter keeps the elbows high, in the rack position for the clean. Perfecting this exercise develops lower body and trunk strength in the athlete and is an excellent exercise to develop the wrist flexibility necessary to perform the Olympic Lifts.
1st Pull from the Floor: The 1st pull from the floor is the exercise used to master the technique necessary to pull the barbell from the floor to the mid-thigh position (i.e. “hang position”). This is largely a display of strength because weaker lifters cannot maintain position with heavy loads. Specifically, it is used to develop the essential trunk strength to perform the clean effectively and safely. To perform the lift, the lifter grasps the barbell from the floor, pulls the bar to the shins, sets the back, and covers the bar with their shoulders. Then, they lift the barbell from the floor, pushing the knees back, ensuring that their shoulders and hips rise at an even pace. The lift is completed with the lifter in the hang or power position.
After one can complete all these skills with perfect technique, then the full clean should be slowly incorporated into the program. Mastery of these three exercises will ensure the safety and effectiveness of the Power Clean, and provide a substantial strength and power stimulus in training.
In summation, achievement of proper technique in the clean takes a considerable commitment on the part of the lifter and the coach. Used correctly, the clean can be a valuable tool for the strength coach (3). Used improperly or with poor technique, the clean will result in suboptimal gains and potential injury. While the clean may poses more dangers than others exercise, injuries associated with the clean are likely the result of improper coaching and load.
1. Channell BT, and Barfield JP. Effect of olympic and traditional resistance training on vertical jump improvement in high school boys. Journal Of Strength And Conditioning Research / National Strength & Conditioning Association 22: 1522-1527, 2008.
2. Garhammer J. Biomechanical Profiles of Olympic Weightlifters. International Journal of Sport Biomechanics 1: 122-130, 1985.
3. Garhammer J. A Comparison of Maximal Power Outputs Between Elite Male and Female Weightlifters in Competition. International Journal of Sport Biomechanics 7: 3-11, 1991.
4. Garhammer J. A review of power output studies of Olympic and powerlifting: methodology, performance predecition, and evaluation tests. Journal of Strength & Conditioning Research 7: 76-89, 1993.
5. Hori N, Newton RU, Andrews WA, Kawamori N, McGuigan MR, and Nosaka K. Does performance of hang power clean differentiate performance of jumping, sprinting, and changing of direction? Journal Of Strength And Conditioning Research / National Strength & Conditioning Association 22: 412-418,
6. http://www.nsca-lift.org/Abstracts/detabs.asp?id=507
7. McBride JM, Skinner JW, Schafer PC, Haines TL, and Kirby TJ. Comparison of kinetic variables and muscle activity during a squat vs. a box squat. Journal of Strength and Conditioning Research. 24(12):3195-3199, 2010.
8. McBride JM, McBride TT, Davie A and Newton RU. A comparison of strength and power characteristics between power lifters, Olympic lifters, and sprinters. Journal of Strength and Conditioning Research. 13(1):58-66, 1999.