What Is a Power Clean?

A power clean is when the athlete catches the barbell in a partial squat, above parallel (hip crease above the knees). The movement teaches an athlete the benefit of “explosion” with the hips as the pull is longer since the bar must be elevated higher because the athlete does not squat beneath it.

The points of performance for the power clean are the same as the full clean, but the bar is caught in a partial squat before standing up rather than a full squat.

What Are Common Faults and Corrections in the Clean?

Some common faults and corrections for the clean include:

Fault: Curling the object or poor bar path instead of maintaining a straight path up the body.

Corrections:

Clean-grip high pulls.
Focus on pulling elbows high and outside.
For the medicine-ball clean, have a partner or coach hold the ball and focus on the pull under.

Fault: Lack of hip extension.

Corrections:

Focus on an aggressive jump when the bar reaches mid-thigh.
Focus on squeezing your glutes when finishing the drive phase of the movement.
Perform the clean from the hang position and focus primarily on the extension component.
For the medicine-ball clean, have a partner place their hand behind your back or at the top of your head when fully extended at the top of the shrug. Ensure you hit the target before moving to the receiving position.

Fault: Muted hip function (hips not moving back) in the receiving position of a power clean.

Corrections:

Perform jump-and-land drills.
Focus on moving the hips back in the receiving position.
Ensure the feet do not move outward excessively.

Fault: Weight shifting excessively toward the toes in the setup position, prior to achieving full hip and knee extension, or in the receiving position of the lift.

Corrections:

In the setup, focus on pulling the hips back or lifting the toes slightly.
Before achieving full hip extension, focus on keeping the heels down or perform halting clean deadlifts.
In the receiving position, ensure squat mechanics are sound and potentially focus on pulling the hips back slightly.

Fault: Rounding the back (trunk flexion) when initiating the lift from the floor.

Corrections:

Focus on bracing the abdominals and keeping the back flat.
Reduce the load.
Ensure a stable setup position is established.

Fault: Early arm bend (bending the arms before completing hip and knee extension).

Corrections:

Focus on keeping the arms straight until completing the “jump” portion of the lift.
Perform 2 clean pulls followed by 1 clean.
Perform hang power cleans.
For the medicine-ball clean, perform 2 deadlift-and-shrugs followed by 1 medicine-ball clean.

Fault: Low elbows in the receiving position.

Corrections:

Practice muscle cleans and focus on an aggressive turnover.
Practice “tall cleans” at a light load.
Ensure that grip is relaxed and the bar is rolling back into the fingertips.

How Do I Warm Up for the Clean?

There are a variety of skill progressions and warm-ups that can be completed prior to a clean workout. Mike Burgener and his team at CrossFit Weightlifting have a clean variation of the Burgener Warm-up that is helpful in working on a variety of positions and can be utilized as a warm-up for a clean session or as a piece of any warm-up or cool-down.

Cleans can be done with a barbell or PVC pipe, medicine ball, sandbags, kettlebells, or dumbbells. No matter your experience level or fitness ability, you can learn how to clean. The best place to start is at a CrossFit affiliate with an experienced trainer.

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