What is a Power Clean? | Olympic Weightlifting Technique
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What is a power clean? How is it different from a hang clean, hang power clean, or clean?
Figure 1: the lift starts with the bar on the floor (since “hang” is not present).
Let’s break this down simply and quickly, and for a demonstration with explanation, watch the included (and short) video.
No “Hang”
We begin by looking at the words present or not present in the name of the lift.
The word “hang” is not present, so the power clean doesn’t start with the the barbell hanging in the hands and instead - by default - starts with the bar sitting on the floor (Figure 1).
figure 2: the lift is received in a partial depth front squat (since “power” is present).
“Power” is Present
The word “power” is present, and “power” refers to a landing position (AKA receiving position) - specifically, a partial squat landing position.
As a result, this means that the lift will be caught or received in a partial depth front squat position (Figure 2).
So . . . What IS a Power Clean?
Thus, a power clean is a lift wherein the bar starts on the floor and is then accelerated upward, imparting enough momentum to the bar that the bar continues upward, whereupon it is then racked (AKA “caught” or “received”) in a partial depth front squat position before it is then stood up.
As always, we hope this helps you get stronger and live better.
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What is a Clean (AKA Squat Clean or Full Clean)? | Olympic Weightlifting Technique
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What is a clean? How is it different from a power clean or hang clean? What is a squat clean? What is a full clean? Let’s dive in, and for a demonstration with explanation, watch the included (and short) video near the end of this article.
the lift starts with the bar on the floor (since “hang” is not present).
No “Hang”
We begin by looking at the words present or - in this case - not present in the name of the lift.
The word “hang” is not present, so the clean doesn’t start with the barbell hanging in the hands. Instead - by default - the lift starts with the bar sitting on the floor.
the lift is received in a full depth front squat (since “power” and “split” are not present).
No “Power” or “Split”
The words “power” and “split” are also absent, so the lift will not be received in the power position (i.e., a partial depth front squat), nor will it be received in the split position (i.e., with one foot in front of the torso and one foot behind the torso). As a result, and again by default, this means the lift will be received in a full depth front squat.
The fact that the clean is received in a full depth front squat is why the lift is also sometimes referred to as a full clean or a squat clean.
So . . . What IS a Clean?
Thus, a clean is a lift wherein the bar starts on the floor and is then accelerated upward, imparting enough momentum to the bar that the bar continues upward, whereupon it is then racked (AKA “caught” or “received”) in a full depth front squat position before it is then stood up.
As always, we hope this helps you get stronger and live better.
(Some links may be affiliate links. As an Amazon Associate, Testify earns from qualifying purchases.)
If you found this helpful, you’ll love our weekly email. It’s got useful videos, articles, and training tips just like the one in this article. Sign up below, and of course, if you don’t love it, you can unsubscribe at any time.
At Testify, we offer small group training, private coaching (in-person or remotely via Zoom), online coaching, and form checks. Would you like to get quality coaching from a Starting Strength Coach?
The Snatch & Clean: Stay Over the Bar!
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DON’T CLEAN LIKE THIS DOOFUS.
(A Blast from the Past article originally posted on 03/11/22)
When learning to snatch and clean (sometimes even after we’ve learned!), a common error is that of pulling the barbell around the knees or - equivalently - making the back angle become more vertical too soon.
To fix this - cue yourself to “stay over the bar.” In other words, you need to keep your back relatively horizontal for longer than you think - in fact, roughly until after it passes your knees. Of course, the bar travels upward before this point, but it does so because of knee extension, i.e., you should be pushing the floor away from you like a leg press.
Here’s a mental picture: It’s raining, and you’ve decided to lift outside (not a good decision, mind you, but it’s too late now). Staying over the bar means that, from the start of the pull (i.e., your setup position) until just after it passes your knees, you want to stay leaned over so that your shoulders and upper back are keeping the middle of the bar from getting rained on (your shoulders will actually be slightly in front of the bar). If you raise your torso too soon, the bar gets wet, and that’s no good.
Eventually, your back angle will become more vertical as you reach what we call in the teaching progression the “jumping position,” but during the first part of the lift, stay over the bar. You’ll have a more vertical bar path (which means the bar doesn’t have to travel as far), and you’ll be able to accelerate the bar better as well.
We hope this helps you get stronger and live better!
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