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Exploring the Power
Clean
Thomas Huyghe1,2, Brent Goriss3, Ernest DeLosAngeles4,5, Stephen P. Bird5,6
1UCAM Research Center for High Performance Sport, Catholic University San Antonio, Murcia, Spain, 2International
Sports Management and Business Department, Sports Studies, Amsterdam University of Applied Sciences,
Amsterdam, Netherlands, 3Townsville Fire, Australian Women’s National Basketball League, QLD Australia, 4Ignite
NBA G League, California, United States, 5Sport and Exercise Science Research Group, Centre for Health Research,
School of Health and Wellbeing, University of Southern Queensland, QLD Australia, 6Basketball New Zealand,
Wellington New Zealand
Huyghe, T., Goriss, B., DeLosAngeles, E., Bird, S. P. (2021).Exploring The Power Clean.
International Journal of Strength and Conditioning
https://doi.org/10.47206/ijsc.v1i1.95
ABSTRACT
The power clean and its variations are prescribed by
strength and conditioning coaches as part of the ‘big
three’ to develop “total body strength”. This article
explores the application of the power clean and its
variations to athletic performance and introduces
strength and conditioning coaches to teaching
progressions, with specic emphasis on developing
the correct body positioning required for the power
clean. Teaching components are addressed with
special reference to taller athletes. It is recommended
that strength and conditioning coaches teaching the
hang clean follow a progression model to decrease
movement complexity when advancing athletes to
the power clean.
POWER CLEAN TERMINOLOGY
When prescribing weightlifting derivatives to
enhance athletic performance, strength and
conditioning coaches often think of the power clean
(PC), with teaching instructions dating back to the
1980’s [6, 14, 20, 27]. However, the term ‘clean’
refers to a large collection of weightlifting-type pulling
exercises [9, 37, 38], with these movement patterns
designed to enhance explosive strength linked to
athletic performance [19]. The clean movement can
be performed with a number of variations which
primarily relate to the starting position (Table 1) and
may be performed from a static position off technique
blocks or with the bar lowered to a hang position at
the knee, for example from the high, mid and low pull
position [8, 33]. The ‘clean pull’ variation involves
the phase between the rst and second pull of the
movement only [9], whereas the power clean, hang
power clean and mid-thigh power clean all involve the
rst pull, transition, second pull, catch and recovery
phase [8, 11, 12]. The terminology used to describe
power clean variations are consistent throughout the
literature, with variations in the starting position of
the bar in the hang clean with the bar starting from
either the thighs [11, 12] or knees [8].
RESEARCH EXAMINING THE POWER CLEAN
To date, the majority of research examining the power
clean and its variations has focussed on two aspects,
these being 1) kinetic and kinematic outcomes; and
2) teaching progression models. Firstly, the kinetic
outcomes achieved by performing power clean
derivatives, based on their starting positions (i.e., off
technique blocks or from the high, mid or low pull
position) result in observed differences in kinetic
and kinematic patterns between novice and skilled
lifters. Kipp et al. [23] examined the kinetic and
kinematic patterns of the hip and knee joints when
performing a power clean (85% 1RM) to identify
associations between weightlifting biomechanics
and performance. A greater lift mass was associated
with less hip extension motion during the rst pull
and second-knee bend transition, a smaller knee
extension moment during the rst pull, and a greater
a knee extension moment during the second pull.
Additionally, faster and earlier temporal transition
from knee exion to extension at the beginning of the
second pull was also associated with higher lift mass.
Notably, the two kinematic patterns correlated with
weightlifting performance were related to hip motion
characteristics: 1) The correlation between hip joint
Copyright: © 2021 by the authors. Licensee IUSCA, London, UK. This article is an
open access article distributed under the terms and conditions of the
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International Journal of Strength and Conditioning. 2021
extension motion during the rst pull and rapid
extension during the second pull, relative 1RM, links
steady and controlled hip motion to greater relative
lift mass; and 2) A smaller hip joint motion during
the transition between the rst pull and second pull
is signicantly correlated to greater relative 1RM.
This suggests the importance of rapid hip and
trunk motion along with knee extension moments in
relation to weightlifting performance.
A valuable coaching reference suggested by Stone
and colleagues [29] is that of torso angle remaining
constant and controlled during the rst pull, which
is associated with higher load lifted. Anecdotally,
our experience with taller athletes (i.e., basketball
players) suggests they are more likely to exhibit
forward trunk exion and instability of the trunk
during the initial phase leading into the rst pull.
This in turn will result in the lifter performing the rst
pull with the lower back as the shoulders do not
remain vertically aligned over the mid-foot. Such
positioning may unfavourably increase hip joint
motion leading into the transition phase and second
pull, resulting in larger hip joint motion between
the transition and second pull. This reduces the
athlete’s ability to rapidly triple extend in the second
pull, as hip extension and knee extension are
required to be performed over a greater range of
motion. Stone et al. [29] suggest that such reference
points will assist coaches to effectively teach power
clean techniques, especially to taller athlete, with
signicant improvements in bar path reported within
4-weeks of coaching.
Winchester and colleagues [40] report that during
the transition between the rst pull and second pull,
the highest rate of force development and peak force
expression occurs, which highlights the importance
of both a slight increase in knee joint motion and
rapid transition from knee exion to knee extension
at the beginning of the second pull. In the transition
phase, taller lifters tend to exhibit less knee exion
during the double knee bend, accompanied by
forward trunk exion. Comparatively, greater peak
extension motions of the hip and knee are reported
for highly skilled world class lifters compared with
skilled collegiate lifters during the rst and second
pull phases [5]. Elite weightlifters extend their knee
and ankle joints more rapidly during these phases
[15]. Strength and conditioning coaches should
pay particular attention to the applied force onto
the barbell from the rst pull with different kinematic
patterns of knee and hip exion and extension, and
hip and knee joint motion of taller lifters, as this will
affect the kinetic output of the lift. For example,
excessive hip exion during the transition phase
is detrimental as too much hip exion-extension
motions may lead to excessive “hipping” of the
barbell and cause undesirable barbell trajectories
associated with unsuccessful weightlifting attempts.
A more common outcome when observing taller
athletes.
From a coaching perspective, biomechanical
determinants are a signicant contributing factor
to the success of the hang power clean, especially
for taller athletes at higher loads [5, 23, 39]. Given
the complexity of the such weightlifting movements,
kinetic and kinematic analysis, although not easily
quantied, is a valuable tool for strength and
conditioning coaches to provide instruction focusing
on proper bar path during the movement [39].
Strength and conditioning coaches are encouraged
to use visual and verbal feedback to track bar path
with athletes learning power clean and its variations,
with the kinematics of the lift represented by trunk,
hip and knee patterns of movement. There are many
software programs on the market that may be used
to assist the strength and conditioning coach such
as Spark Motion Pro, Coach’s Eye and Form Check.
Secondly, in order to reinforce proper technique,
several teaching progressions models have been
proposed for the power clean to assist athletes
achieving technical prociency. Hedrick [17]
outlines a 12-step progression model for teaching
the power clean, which utilises a sequential order of
performance. It is suggested that due to the complex
nature of teaching the clean, each step in the teaching
progression should build on the previous technical
prociency, therefore, making such complex skill
acquisition easier. However, given the complexity of
the power clean, Duba and colleagues [11] highlight
the importance of teaching and mastery of the hang
power clean preceding the teaching of the power
clean. The authors outlined an initial 6-step teaching
progression model, however this may be reduced
to a 4-step teaching model when progressing from
the hang power clean to the power clean [12]. Two
exercises considered essential in the execution of
the hang power clean are the Romanian deadlift
(RDL) and the front squat (FSq) [3, 4]. Specically,
the postural positioning and exibility required for
successful execution of the RDL and FSq greatly
inuences an athlete’s technical prociency in
the hang power clean. The recommended 6-step
hang power clean teaching progression [11], and
subsequent 4-step teaching model [12] progressing
to the power clean are based upon the different
phases of the exercise. With emphasis on execution
Exploring the Power Clean
2
Copyright: © 2021 by the authors. Licensee IUSCA, London, UK. This article is an
open access article distributed under the terms and conditions of the
Creative Commons Attribution (CC BY) license (https:// creativecommons.org/licenses/by/ 4.0/).
International Journal of Strength and Conditioning. 2021 Huyghe, T., Goriss, B., DeLosAngeles, E., Bird, S. P.
Copyright: © 2021 by the authors. Licensee IUSCA, London, UK. This article is an
open access article distributed under the terms and conditions of the
Creative Commons Attribution (CC BY) license (https:// creativecommons.org/licenses/by/ 4.0/).
3
Table 1. Overview of power clean variations and sport-specic applications
Power Clean Variation Primary Muscles Used Comments Sport-Specic Applications
Clean
BB/KB/DB/MB/LM
Gluteus, quadriceps, spinal erectors, abdom-
inals, quadratus lumborum.
The Olympic lift that involves pulling from the
oor and catching in a squat is multi-joint uti-
lizing a fast movement velocity. Often used
by athletes to enhance muscular power and
strength.
Weightlifting, Football, Rugby, Track and
Field, Wrestling.
Hang Clean
BB/KB/DB/MB/LM
Gluteus, hamstrings, spinal erectors, abdomi-
nals, quadratus lumborum.
The hang starting position can be benecial
for those with mobility restrictions. Used to
increase explosive performance of the lower
body.
Football, Rugby, Track and Field, Wrestling.
Jump Shrug
BB/TB/KB/DB/ MB/LM
Gluteus, hamstrings, spinal erectors, abdomi-
nals, quadratus lumborum, calves.
Loads greater than 1RM of clean can be
applied. Can also be implemented during
speed-strength phase with light-moderate
loads.
Basketball, Volleyball, Soccer, Baseball.
Clean Pull
BB/TB/KB/DB/ MB/LM
Hip adductors/abductors, spinal erectors,
abdominals.
Easy to teach and execute for novice lifters.
It is versatile at various speeds and start
heights. Can be performed at loads greater
than 1RM of clean.
Basketball, Volleyball, Baseball, Soccer.
Muscle Clean Shoulder musculature, upper back quadri-
ceps.
Helpful to learn and reinforce proper upper
body mechanics of the clean leading into
front rack position.
Weightlifting, Basketball, Volleyball.
Power Clean Gluteus, hamstrings, spinal erectors, upper
back, spinal erectors.
This variation is caught in a quarter squat
position. Enhances explosive power of the
lower body.
Weightlifting, Football, Basketball, Baseball,
Volleyball.
Sandbag Clean Anterior deltoid, External oblique, Erector
spinae, Gluteus medius.
Allows for variations in movement degrees
and benecial for building work capacity. Early off season.
Water Bag Clean Anterior deltoid, External oblique, Erector
spinae, Gluteus medius.
Involves greater core muscle activation and
a reduced load placed on lower back. Late phase rehabilitation.
KB Clean
DA/SA
Anterior deltoid, Quadriceps, Hamstrings,
Gluteus maximus.
Efcient way of teaching the clean to novice
lifters. Is an effective complementary meth-
od to plyometrics and other techniques to
enhance strength and power.
Football, Baseball, Basketball, Volleyball,
Tennis, Wrestling.
DB Clean
DA/SA
Anterior deltoid, Quadriceps, Hamstrings,
Gluteus maximus.
The ability to train the movement unilaterally.
Benecial for movement restrictions or in
rehabilitation.
Football, Baseball, Basketball, Volleyball,
Tennis, Wrestling
Option abbreviations: BB = Barbell; TB = Trap Bar; KB = Kettlebell; DB = Dumbbell; MB = Medicine Ball; LM = Landmine; DA = Double Arm; SA = Single Arm
International Journal of Strength and Conditioning. 2021 Exploring the Power Clean
mastery of the hang power clean, the rst pull and
transition phase of the power clean are integrated
into the second pull and catch phase of the hang
power clean (Figure 1).
APPLICATION TO SPORT
From an athletic development perspective, both
the acute (short-term) and chronic (long-term)
application of the power clean and its weightlifting
variations have been linked to athletic preparation
programming. For instance, many athletes seek
enhanced speed strength capabilities with power
development the primary physiological characteristic
determining successful athletic performance [18].
As power output is one of the most important
factors in the athletic performance [1, 2, 16], there
is much interest in the transfer-of-training effect
of weightlifting exercises such as the hang power
clean and power clean, and potential effectiveness
to improve the athlete’s capability of power, and
subsequently athletic performance. Importantly, from
an athletic perspective, Hori and colleagues [19]
examined whether athletes with high performance in
a hang power clean transfers to high performances
in sprinting, jumping and change of direction. The
authors reported that performance of 1RM hang
power clean could differentiate performance of
jumping and sprinting. Athletes in the top half of
1RM hang power clean (relative to body mass)
had higher performance of jumping and sprinting,
demonstrating higher maximum strength (1RM front
squat both absolute and relative), and higher peak
power output (counter-movement jump; CMJ 40kg
relative; and CMJ relative). That is to say – athletes
with high performance in the 1RM hang power clean
possesses greater maximum strength and power
deemed essential for peak performance of jumping
and sprinting. Relative 1RM hang power clean,
front squat, power output in CMJ 40 and CMJ, jump
height, and time in the 20-m sprint were signicantly
correlated, ranging from r = 0.51–0.60. This is of
potential signicance to strength and conditioning
coaches as it is reasonable to assume that the
hang power clean shares similar strength qualities
required for fundamental athletic performance tasks
such as jumping and sprinting.
Examining the differences in peak vertical ground
reaction force (Fz) and rate of force development
(RFD) in elite rugby league players, Comfort et al. [8]
had athletes perform one set of three repetitions at
60% one-repetition maximum (1RM) (power clean)
of the power clean, hang power clean, mid-thigh
power clean and mid-thigh clean pull. The mid-thigh
variations produce signicantly greater Fz compared
to the power clean and hang power clean when
performed at the same relative load (60% 1RM). It
was hypothesized that the higher Fz outputs between
4
Copyright: © 2021 by the authors. Licensee IUSCA, London, UK. This article is an
open access article distributed under the terms and conditions of the
Creative Commons Attribution (CC BY) license (https:// creativecommons.org/licenses/by/ 4.0/).
Figure 1. Four-step teaching progression for the power clean. The clean deadlift and clean
deadlift + hang power clean combo provide the foundation for successful exercise progression.
Adapted from Duba et al. [12].
5
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open access article distributed under the terms and conditions of the
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International Journal of Strength and Conditioning. 2021 Huyghe, T., Goriss, B., DeLosAngeles, E., Bird, S. P.
the mid-thigh variations was due to their kinematic
similarity, and the reduced displacement when
performing the technique. The authors suggested
that greater loads (>100% 1RM power clean) can be
used when performing the mid-thigh clean pull and
would therefore be best implemented in a maximal
strength phase, whilst the mid-thigh hang power
clean would be used in a power phase due to its
ability to maximize Fz and RFD.
From a coaching point of view, the mid-thigh power
clean and mid-thigh clean pull have practical
benets for less experienced athletes as they are
easier to learn and require less technical experience
[8]. The lower limb kinematics during the mid-thigh
variations have been reported to replicate the joint
angles achieved during phases of running and
jumping. Research indicates that hang power clean
peak power occurs at submaximal loads (70%
1RM power clean) [21], however, power output will
progressively decrease with the performance of
multiple continuous repetitions. Therefore, training in
a cluster set conguration with rest periods of 10 to
30 seconds between repetitions may help athletes
maximise and maintain power output compared
to traditional protocols where repetitions are done
continuously without rest [35]. From a sport-specic
point of view, we have successfully used such an
approach with professional basketball players.
Additionally, within the professional basketball
environment, we have witnessed the preferred
type of power clean variations used amongst elite
basketball players to be the hang power clean and
mid-thigh clean pull. As previously reported, from
a the kinetic outcomes perspective, Fz and RFD
have been shown to be maximised in a hang power
clean and mid-thigh clean pull [8], which are highly
desirable for anaerobically-based sport athletes,
where sprinting, jumping, and dynamically change
of direction are critical elements. Research by Hori
et al. [19] demonstrated that higher performance
of the 1RM hang power clean was associated with
higher performance in such elements.
The kinematic demands on range of motion and joint
angle during the performance of the hang power
clean and mid-thigh clean pull are less demanding on
athletes with longer limbs compared to the traditional
power clean from the oor. Athletes with longer limbs
are required to undergo greater ranges of motion,
especially in the lower body, during the rst pulling
phase of a power clean from the oor. The correct
starting position from the oor is often challenging
for longer-limbed athletes to attain. As such, the rst
pull is performed through a greater joint angle range
of motion and does not produce the maximal drive
force to transfer into the transition phase and second
pull, thereby limiting the RFD. The mid-thigh clean
pull has also been successfully used amongst taller
athletes demonstrating limited ability to perform the
catch phase of the hang power clean effectively.
The catch phase can be challenging due to the slow
rotation of the elbows underneath the bar with loads
of more than 60-70% 1RM power clean. The athletes
have also found it challenging to catch the bar with
the elbows elevated and facing forwards, rather
catching with the elbows facing downwards and
depressed. This ultimately places more load bearing
stress on the wrists, which is a common complaint
amongst taller athletes. To alleviate this issue, given
the athlete’s training history and technical ability, we
have coached two modications to the lift. One is
the addition of a potentiated pull immediately prior to
commencing the hang clean. The athlete performs
one repetition of a potentiated pull, briey resets
and immediately performance the hang clean. The
second modication is the addition of a no catch
release, thereby alleviating eccentric loading and
force absorption of the catch. Verbal cues include (i)
Drive everything from the oor as one; (ii) Shoulders
to your ears; and (iii) Pull under the bar.
Teaching Components
The following brief overview provides explanation for
the teaching components of the hang clean:
1. Setup: The hang power clean begins from
the hang position, which is the position at
which the ‘second pull’ (the most powerful
fragment of the movement) in the power clean
exercise commences (Figure 2) [11, 32, 33].
In preparation of performing the hang clean,
technique boxes (lifting blocks) or safety bars
of a squat rack should be oriented in front of
the patella region of the athlete (relative to the
athlete’s anthropometrics), above the proximal
attachment of the patellar tendon [33]. Once the
setup is completed, the athlete stands with his or
her feet approximately shoulder width apart and
holds the bar in “hook grip” (ngers over thumb).
Following correct hand and feet placement, the
athlete bends the knees, pushing the hips back
as they descend into a hang position with the bar
located right above knee level (quarter to half
front squat), with the eyes kept up and forward.
The bar is vertically aligned with the midfoot
keeping toes slightly pointed outward. Strength
and conditioning coaches may use various action
and posture cues to get into a safe and effective
International Journal of Strength and Conditioning. 2021 Exploring the Power Clean
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hang position such as “back tight”, “get tall”,
“push the hips back”, “lean over the bar”, “keep
the bar close”, “long arms”, “elbows out”, “sit on
the heels” as common examples based upon
individual perceptions and adaptations [11]. In
turn, this will enable the athlete to avoid ‘energy
leaks’ throughout the movement, improve control
over the bar, and consequently produce the
greatest possible forces into the ground while
assuring proper and safe movement quality.
2. Execution: In order to proceed from the initial
hang position towards the peak power position,
a “tight” torso must be maintained ensuring
muscular tension in the hamstrings, glutes, and
lower back (erector spinae muscles) facilitated
by a deep inhale prior to the ascent [11, 33].
When the athlete transitions towards the peak
power position, his or her back extends and
hips move forward at the same instant while
the bar ascends vertically (up and into the
body). To avoid friction and deceleration during
this phase, the bar should remain as close as
possible to the body without touching the thighs
until arriving at the peak power position. Once
the bar reaches midthigh level, the momentum
created in the ascent should be exploited as an
explosive triple extension movement as soon
as reaching the peak power position reected
by aggressive extension of the hips, knees
and ankles (“big jump”) while shrugging the
shoulders (“bring your shoulders to your ears”)
(Figure 3a). As result of this aggressive full
extension, the athlete should carry forward the
momentum of the bar by bringing the elbows
up and out (upright row) as the bar continues to
Figure 2. Set position for the hang power clean.
Figure 3. (a) Explosive triple extension movement reected by aggressive extension of the hips, knees
and ankles (“big jump”) while shrugging the shoulders. (b) The ‘catch’ in a front rack position. (c) The
‘nish’ position. Elbows pointed up and forward into the front squat position.
International Journal of Strength and Conditioning. 2021 Huyghe, T., Goriss, B., DeLosAngeles, E., Bird, S. P.
7
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move up vertically and close to the body. Finally,
the athlete drops his or her body underneath the
bar while rapidly shifting the elbows up, out, and
around the bar (“rotate your elbows around the
bar”) [11]. Importantly, the athlete should hold
the bar in a relaxed manner to allow greater
exibility in the wrists. This motion allows the
athlete to ‘catch’ the bar in a front rack position
landing at footed (Figure 3b) and nish the
entire exercise by driving through the heels with
the elbows pointed up and forward into the hang
clean and front squat end position (Figure 3c).
3. Common mistakes: Addressing common
mistakes and reinforcing proper exercise
technique throughout the training year is critical
in ensuring player safety, minimizing injury risk,
and evoking the appropriate transfer of training
stimulus produced by the hang clean [13, 20,
33]. One of the most common mistakes seen in
athletes is pulling with the lower back, because
of the shoulders not vertically aligned over the
midfoot. To correct this issue, the strength and
conditioning coach may instruct the athlete to
lean against a robust vertical structure (e.g.,
squat rack) with the arms hanging forward as a
simulation of holding the bar and commencing
a hang clean followed by an RDL movement
keeping the shoulders in contact with the
squat rack (Figure 4). This corrective exercise
inherently teaches the athlete to bring the hips
forward while keeping the shoulders over the
midfoot line [32]. Another common mistake seen
in athletes occurs during the nal phase of the
hang clean as the bar is forcefully received in
the catch position. This is often the result of
poor movement syntonisation. Therefore, proper
timing (receiving the bar at the same moment the
bar transitions from ascension to descension)
in combination with exed knees is essential to
absorb the load of the bar and avoid unnecessary
stress on the body. Additional common errors in
technique include: lack of postural integrity (e.g.,
rounded back); executing the triple extension
too early (before the bar reaches midthigh level)
causing the bar to fade away from the body or
overarching the lower back; ‘dipping’ under the
bar too early (not taking full advantage of the
triple extension); pointing the elbows downwards
during the ‘catch’ causing the athlete to lean
forward and lose control over the bar [32].
4. Teaching progressions: Traditionally, the 6-step
progression model has been suggested as a
method to teaching the hang power clean
and consists of breaking down the movement
(decomposition) in subsequent steps (whole-
part-whole method) [11]. However, a ‘constraints-
led approach’ (athlete-centered) to teaching
complex movements (exploring complete
movements in its entireness) has recently
been favoured over the traditional top-down,
coach-controlled approaches based upon skill
acquisition theory leading to more autonomy
by the athlete [36]. Through this constraints-led
approach, ecological validity is optimized by
adjusting the conditions to perform and rene the
lifters hang clean technique, rather than verbally
instructing decomposed, isolated, and inherently
different skills. Practically, this approach requires
Figure 4. Squat rack corrective exercise.
Teaches the athlete to bring the hips forward
while keeping the shoulders over the midfoot line.
8
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International Journal of Strength and Conditioning. 2021 Exploring the Power Clean
coaches to set out problems rather than provide
solutions, and design specic conditions for
practice from which movement solutions emerge
in each athlete respectively [36]. For instance,
chalk on the barbell may be applied to show the
athlete where contact was made on the thigh
and allow exploration of different timings from
the start of the second pull. Figure 5 displays
external objects (pole rails progressing to a
15-cm mat) in front of the athlete which may be
used as visual cues to reduce forward barbell
passage and excessive horizontal displacement
[36].
Variations
As with all exercises, there are several variations
that can be applied to the power clean. We have
used derivatives of the power clean as teaching
progressions, while still training the performance
qualities in less technically procient athletes.
Examples of power clean variations, derivatives and
implements include:
1. Start position. In the sport of weightlifting and
in most strength and conditioning programs, the
power clean is taught by starting from the oor.
However, the start position can be modied
based on individual goals, capacities, and
environment. The most common start positions
are starting at the oor, below the knee, just
above the knee and below the hip fold [10, 13,
31]. The start positions may also be taught
from a static position or dynamic position [30,
31]. A static position starts from either the oor,
blocks, safety bars or a stationary hang position.
A dynamic start allows for a countermovement
to take place, thus the athlete utilizes the
stretch shortening cycle and already has
developed a given amount of force before [30].
2. End Position. The typical end position of the
power clean is catching the barbell in a front
rack position, this is often referred to as the catch
phase. The catch phase provides an additional
benet by developing force absorption qualities
[31]. However, some athletes report signicant
wrist discomfort while attempting to catch a loaded
barbell in front rack position. The mechanical
demands on the wrist and shoulders during
the catch phase is a signicant consideration
in relation to potential risk of injury. According
to Suchomel et al., [34] weightlifting derivatives
may possess a unique load absorption prole.
Research examining the jump shrug and high
pull variation demonstrates that eliminating
the catch phase may produce comparable or
greater force velocity characteristics during the
concentric phase of the power clean [22, 28, 32].
Such variations and derivatives may be used,
dependent on the technical ability of the athlete
and desired strength characteristic targeted.
3. Implement training. There are several
implements which can be used to provide clean
variations to aid in learning clean technique.
These include performing clean variations with
kettlebells, dumbbells, sandbags and waterbags
(Figure 6), which can be used to complement
or augment traditional training [25, 26]. Trap
bars or hex bars have also been used to teach
clean pull derivatives. The design of the trap
bar puts athletes in a much more anatomical
advantageous start position by reducing the
Figure 5. External objects may be used as visual cues to reduce
forward barbell passage and excessive horizontal displacement.
International Journal of Strength and Conditioning. 2021 Huyghe, T., Goriss, B., DeLosAngeles, E., Bird, S. P.
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stress on the lower back, allowing for a more
upright set position, which may promote more
optimal execution of triple extension in a loaded
squat jump [24]. While unstable variations such
as sandbags or waterbags, offer perturbative
forces that require continuous body stabilization,
especially at high velocities. Calatayud et al., [7]
reported greater muscle activation of the core
when during the waterbag clean in comparison
to the traditional barbell version.
CONCLUSION
Due to its ability to develop total body strength and
potential for enhancing athletic performance [19] the
hang power clean and power clean are fundamental
weightlifting exercises and part of the ‘big three’
prescribed by strength and conditioning coaches.
This includes the squat, deadlift and power clean.
The highlighted hang power clean and power
clean variations represent advanced, functionally
integrated sport-specic applications. For athletes
to perform these variations successfully they require
signicant core strength, procient deadlift and
front squat technique, and unilateral balance. As
with the deadlift and squat, the hang power clean
and power clean variations are dependent not
only on the athletes short and long-term goals, but
importantly, their technical lifting competence. For
athletes targeting speed strength qualities (i.e.,
increase power develop), the hang power clean
and power clean are an essential component of the
training program. Upon mastering the deadlift [3]
and front squat [4], an athlete’s ability to develop
the correct body positioning required in the 4-step
teaching progression for the power clean [12] is
greatly enhanced. This is often the limiting factor
resulting in failure in obtaining the correct catch
position of the power clean. It is essential that
strength and conditioning coaches prescribing the
hang clean, and power clean variations allow time
for the athlete to gain technical lifting competence.
Through mastery of both the deadlift [3] and front
squat [4], the athlete maximizes their potential to
gain technical prociency in the hang power clean
and power clean, thereby transferring their athletic
abilities from the training oor to the sporting domain.
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