The Power Clean and Press is a dynamic, full-body exercise that combines the power of the power clean with the strength-building benefits of the press. This compound movement not only works your posterior chain, shoulders, and core, but also improves your explosiveness and athleticism. Here's a comprehensive guide on how to power clean and press, complete with step-by-step instructions, common mistakes, and tips to optimize your performance.
Understanding the Power Clean and Press
Before diving into the technique, let's break down the Power Clean and Press. This exercise consists of two main phases: the power clean and the press. The power clean involves explosively pulling a barbell from the floor to shoulder height, while the press involves pushing the barbell overhead until your arms are fully extended.
Setting Up for the Power Clean and Press
To begin, stand with your feet hip-width apart, toes pointing slightly outwards. The barbell should be on the floor, positioned over your midfoot. Bend at your hips and knees, keeping your back straight, and grip the barbell with both hands, using an overhand grip, hands shoulder-width apart.
Getting into Position
- Feet: Shoulder-width apart, toes pointing slightly outwards.
- Back: Straight, maintaining a neutral spine.
- Grip: Overhand, hands shoulder-width apart.
- Barbell: Over midfoot, close to your shins.
Executing the Power Clean
The power clean phase involves three main movements: the pull, the catch, and the turnover. Let's break them down:
The Pull
Drive through your heels, extending your hips and knees simultaneously to lift the barbell. Keep the barbell close to your body throughout the movement. As the barbell passes your knees, explosively extend your hips, knees, and ankles, pushing through the floor with your feet.
The Catch
As the barbell reaches shoulder height, quickly drop into a quarter squat position, keeping your weight on your heels. This allows you to catch the barbell at shoulder height with your elbows pointing forward and your wrists rotated so your palms face you.
The Turnover
Once you've caught the barbell, quickly rotate your elbows downwards and backwards, turning your wrists so your palms face away from you. This is the turnover phase, which prepares you for the press.
Executing the Press
The press phase involves pushing the barbell overhead until your arms are fully extended. Here's how to do it:
The Press
Drive through your heels, extending your hips and knees to create momentum. Simultaneously, press the barbell overhead, extending your arms fully. Keep your core tight and your chest up throughout the movement.
Common Mistakes and How to Avoid Them
| Mistake | Solution |
|---|---|
| Rounding the back during the pull | Keep the back straight and engage the core throughout the movement. |
| Catching the barbell too low or too high | Focus on catching the barbell at shoulder height, with your elbows pointing forward. |
| Pressing the barbell with straight legs | Drive through the heels and extend the hips and knees to create momentum for the press. |
Tips to Optimize Your Performance
- Warm up properly before attempting the Power Clean and Press.
- Start with a light weight to master the technique before increasing the load.
- Focus on explosiveness during the pull and the turnover.
- Practice makes perfect. Incorporate the Power Clean and Press into your workouts regularly.
![How to Power Clean [From Olympic Weightlifter Darren Barnes]](https://i.pinimg.com/originals/fd/28/54/fd2854cab813bb5052d0a92b564db880.jpg)
