How To Power Clean: Step by Step Beginner's Tutorial
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- Опубликовано: 3 окт 2019
- In this video, we teach you how to power clean with a step by step teaching progression. Learning the clean can be broken down into the following steps:
1) Deadlift Setup
2) Hang Position
3) Rack Position
4) Jump Position (Mid-Thigh, Below the Knee, From the Floor)
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You asked, we delivered: a power clean tutorial! Stay tuned for part 2 - troubleshooting common power clean issues.
Barbell Logic woooo! I remember asking about this when you all first started these tutorials. Thanks guys! Great video!
@@richardunderwood950 Thank you!
Wow this is great would like to learn to do the power clean the right way thanks
My coach has me doing 3 sets of 8 is that bad
@@ianshue No, not necessarily, but higher rep Olympic lifts are generally not recommended.
Im 62 and i do them! 62 is the new 42. Heavy deadlifts once a week and rdls and/or powerclean and push press once or twice a week. Deliberately fatiguing lifts are good if you dont overdo it.😊
This is the best power clean tutorial I’ve found. Thank you.
Fantastic to hear! Thank you for the kind words 💪
Great work, Matt! I want to acknowledge the clean language on this video and on your channel. (no pun intended) I'm a high school teacher and always feel comfortable showing your videos to my strength and conditioning classes. So, thank you.
Wonderful to hear you use our material to teach students! Thanks for sharing!
Underrated motion graphics guy
Matt , that was the most concise and simple instruction on how to perform the clean ... even for a simpleton like me 👏👏👏👏awesome 👍🏻
Thanks so much!
Ur a simpleton
Every time I do the rack, I feel like the barbell is going to decapitate me, lol
With me being very new to CrossFit and olympic lifts, this video was the most helpful that I have found on RUclips. Thanks so much!!!
I love this barbell exercise. Video serves as a good refresher plus with bonus points I never knew about. Love Barbell Logic videos
Really nice tutorial, just in time for me to add the power clean to the starting strength program. Congrats for your podcasts they are really entertaining and informative!
Respect to this trainer I managed to grasp something
That is good. Thanks for the comment!
Great suggestion about incorporating power cleans leading into deadlifts. I always end up dropping them out of my programming in favor of rows between deadlift sessions due to time constraints and my row is much stronger then my clean. Thank you for the idea!
Wow, that has to be one of the clearest instructions I have seen thus far! You just earned yourself another subscriber - and for what it's worth, my respect!
Thank you, very thorough and straight to the point 👌 explained everything and made it easy to understand.
The simplest but easiest to understand method. Well done 👍🏼 teacher!
The best instruction of this lift I’ve ever heard. Great job!
Thanks!
Excellent. Thank you
Great video ... greetings from Brazil ... ?could you teach how to do , muscle clean, muscle snatch and power snatch?
Still doing power cleans 2x a week at age 56. 95lbs. I like the burn, the explosion and how it gets me out of breath.
That's awesome - thanks for sharing
THANK YOU SO MUCH FOR THE VIDEO 💗💗💗 truly helped a lot
Awesome!
The is a grEat way to learn it. I been overthinking it at CF.
Glad I found you guys! Subbed!
Thanks fow right way we can learn now
I am learning lion dance. My coach suggested doing power cleans as pre training for lift tricks. I dont see the exact correlation but any type of power back and arm strengthening will be helpful!
Very insightful. Thank you. Just a question- I have a grade 1 rotator cuff tear, working around it for a while now- is this safe for someone like me?
That was a fantastic explanation! Best I’ve seen. Thank you.
Thank you
Thank you
Wow! Best power clean video ever!
Thanks so much for the kind words!
Love your videos, great knowledge, but I love power cleans at 62
Hey I’m 63 and I do power cleans and deadlifts…🤓
This is awesome thanks
Thank YOU.
Awesome tutorial for my FAVORITE weightlifting movement! Overhead squats have got to be the worst!
Thanks for the kind words!
Hey, great tutorial as always
Best thing to have heard, when you increase weights, slowly convert power clean into deadlifts.
And for some odd reason no one talks about fingers when barbell lies on your shoulder. I was wondering if I was doing anything wrong but the moment I saw the finger 1:44 I knew I was doing it correctly.
Btw, I cannot do power clean more than for like 40 kgs. One of my favourite workout.
We're glad to hear that the video was relatable and helpful! The power clean is tough but we're glad you're implementing them into your program!
Great tutorial
Thank you!
Very clear explanations
Thanks so much! We’re glad you enjoyed the video!
I'm 60 and I need to do this.
Great video thanks
Thanks
Thanks Bill Goldberg!!
Just getting into it at 51, thx
Best video on RUclips
Aww, shucks
I am 5'8" 160 lbs age 62. Best deadlift @ age 26 405 lbs. Best squat 345 lbs.
Cleaning 140 lbs is brutal on knees @ lowest point of squat as I tend to raise the bar to my belly button & power drop under the bar as the bar halts its upward trajectory thus the bar maybe lowers me a further fraction of an inch before I bounce back upwards...all in maybe two seconds.
Why do you want to clean? We're not against cleans, but you're strong, so if this hurts, just trying to inquire about why you want to power clean?
Bro at 4:45 lookin like you know dang well I was tired after the first one, then you going to make me do 20 more😂
😈
According to Sonny Webster the set up is chest more upright for a clean than for deadlift.
According to actual olympic coaches it is as well. Never got why Starting Strength and Barbell Logic teach the start of the first pull like a deadlift
Amazing tutorial -- thank you!
Glad you enjoyed it! Thanks for watching.
Good video, thanks for sharing this knowledge.
One thing though: I understand this is the Starting Strength model with high hips at the starting point, just like in a deadlift, right?
Some other experts recommend lower hips at first pull, more like a squat-deadlift.
Why is there a difference, which one is better, especially for beginners and intermediates?
Oh, i know: Maybe they don't want to confuse the beginners with two differents movements so they teach them this way (that they are the same)?
@@skandalbanker This is definitely 1 reason.
Your hips are in the best position for a heavy pull with hips higher. The additional benefit is it's more like the deadlift.
How does one develop wrist flexibility for the rack position?
Partly by doing it over time. Can certainly "warm up" the wrists by getting into that position with the bar like the front squat rack position.
Can you do such a tutorial for the power snatch? Also, how do you program this if you squat and deadlift heavy? Power cleans before deadlifts and power snatch before squats?
Oh, it really depends on your goals and how much you want to push this.
You could do what you just said.
You also could do some power snatches then power cleans as part of your deadlift warm ups.
We discuss this in this video/podcast: ruclips.net/video/LUEpISNGyPE/видео.html
@@BarbellLogic Listened to the podcast today and also did my first power cleans. I think I will just incorporate power cleans in my program plus I have read that many coaches of athletes that do sports that incorporate the shoulder stay away from power snatches/snatches. What is your opinion on this? I practice boxing so just doing power cleans would be enough or would I miss gains of not doing power snatches?
@@kark5069 You'll be good with athletic development purposes just sticking to the power cleans.
You could play with some power snatches, but unsure about any potential shoulder issues.
That being said, just doing power cleans (along with slower lifts and conditioning plus practice) is fine.
Don't let age stop you, if you're
enjoying power lifting carry on.
Boom...love it
Clean press jerk n snatch is crazy...
You mention practicing the powerclean during the deadlift workout and specifically power cleaning first and then just adding weight to get up to your heavy deadlift sets. Wouldn’t it be a better option to deadlift first though? That way you get the neurological benefits so that when you do end up doing your power cleans at the end they’ll feel significantly lighter because you just pulled a much heavier weight during your deadlift sets. Similar to powerlifters putting 900 on their back before squatting 700. That 700 now feels lighter because of the fact they just had 900 on their back. Just a thought. Thanks for the great content!
That benefit would be offset by tge fatigue.
@@BarbellLogic I see. Thanks so much for the fast response!
@@mdwv872 No problem
When should I do squats with Power Cleans? Same day, every other day, etc.?
Depends on your goals, but generally same day as squats.
You might do them as warm ups for deadlifts or in place of deadlifts certain days of the week.
Simplified! Very well explained!
Thanks for the comment!
He knows his shit
I saw on a Joe Rogan Experience video that a former power lifter suggests not deadlifting, but suggested power cleans and hang cleans instead (because of the risk/reward.ratio). Any thoughts here?
Thanks for the question.
The deadlift really isn't a high risk activity. This may be different for Strongmen who can deadlift 1000+ pounds, but that's not very many people. Elite athletes cannot regularly perform at their maximum potential, because doing so is higher risk. They peak for their competitions.
Deadlifting trains a huge amount of muscle mass and does not present a high injury risk--it really doesn't. If you want to deadlift for a few years and then express that new strength with hang cleans, that is fine.
On the way up my form was good but my back bent too far
Damn, that's a long time to be holding 135#
I have been stuck at a 195 lb power clean for half a year before this virus happened. like just adding 5 lbs it felt as if i was adding 25lbs. My goal is a 225 power clean but just hitting 205 is take forever.
Are you using the technique that is taught here? Because if you are then that's your problem. This video shows bad technique.
@@MikeXCSkier not really. I follow more zach telander and Shenzhen weightlifting.
@@MHyun-ze5jg Zack teaches good technique.
I really struggle to get my elbows straight and in.
When starting off, is wrist DOMS normal or from bad form?
Not normal.
First, you sure it's DOMS?
You should not have pain or fatigue in your wrists.
Send an email to podcast@barbell-logic.com or experience@barbell-logic.com if you want a form review.
Which muscules Push the barbell on the moment when you jump ??
It's knee & hip extension primarily, so quads, hamstrings, glutes (with some adductors).
Thank you
Thumbs up
Well, thanks!
PC Principle teaching the power clean. ;)
All cool but I'm just not convinced that's the first time he's doing it. He is so good!
🙃
@@BarbellLogic Any advice on how to speed up the rack?
@@DanielDimov358 1. Ensure that you're not unintentionally pausing at the jump position, and rather, gradually accelerating as you pull the bar up your legs
2. Jump harder :)
3. Make sure you've covered your other form bases; not jumping too early or too late, no arm bend, etc.
@@BarbellLogic Thanks for the advice! It's highly appreciated.
Matt HATES power cleans!😉
The jump is basically the triple extension?
Yes...our teaching method is simpler than the USAW one.
Is the power clean necessary to do? Can I just stick with deadlifting?
It depends. If you're an athlete and need power development for your sport like most athletes do, the power clean is necessary for your program. Some lifters like to learn the power clean as a lighter deadlift variant.
@@BarbellLogic I've been trying them, but I am having trouble bringing the bar down. After I jump, my feet are wide, so bringing the bar down from the hang position is difficult. Any suggestions?
This video is great if you want to learn power clean in 10 mins. If you have more time than that, watch a proper tutorial. The setup for a (power) clean should not be exactly the same as a deadlift. Bar should be above ball joint (>1 inch from shin), hip position should be lower (almost parallel to knee), chest should be higher and you should look straight ahead
Nah
100%
Podéis añadir los subtítulos en castellano?
Mi espanol no es muy bueno. Si yo comprendo, no podemos hacerlo ahora. Gracias para tu pregunta.
Not correct set up for power clean and deadlift is primarily different in that the chest and shoulders remain over the bar in Olympic lifting.
Your hips gotta get way lower
A clean set up shouldn’t be exactly the same as the deadlift setup, and the shoulder should be directly over the bar or slightly infront. The hip should also be lower.
I agree 100%... Bad video.
Exactly - I just spat my water out hearing that. Deadlift clean is NOT the same. What's wrong with you?!
Finally somebody else says it
Yup. Stopped watching after you said it’s the same setup 🫠. It’s not!!!
This is just like Starting Strength. Still good though.
What's the best way to practice this at home (if possible without equipment) so that I don't look stupid at the gym? Lol 🤣🤣
You could get SOME benefit from going through these steps with a broomstick, BUT a broomstrick definitely won't perfectly recreate the feel of a heavier barbell.
Don't feel bad looking stupid, though.
wtf, I'm 56, play men's league soccer, do power cleans and have never hurt myself. I guess i should stop :(
You are blessed. If all is well, why stop?
I skip power clean day, like other people skip leg day!
We understand 🤣
Thankfully the cutoff this clip before Krystal could blame Trump
what video did you watch?
Horrible video, learned nothing... lol jk it was fine
Thanks...we think?