power clean exercise technique

Power clean

power clean exercise technique

As you may have noticed, I am always looking for new exercises to vary a little my workouts and avoid the routine. Today, we are interested in the Power Clean, a bodybuilding version of the shoulder of the weightlifters.

Unless you are doing Crossfit or training in a weight lifting room, it is very likely that you will discover this exercise here. Indeed, I have never seen anyone practice it in the weight room and when I get there, everyone looks at me with big eyes. Yet, this more than complete exercise, was formerly used by bodybuilders to develop their muscles.

The Power Clean is an exercise that I practice regularly and that I appreciate very much. This is not an exercise for beginners who will first have to build a solid solid foundation and gain enough experience in the room. A "good base" involves several months of serious training, coupled with a good cardio condition as well as good flexibility. Beginners must, among other things, reinforce the spine and work their flexibility (wrist, triceps, ankle, hip and shoulder).

A complete exercise!

In addition to improving the power and strength required in many sports, help you to get as much muscle as possible. Few exercises involve as many joints: ankle, knee, hip, shoulder, elbow and wrist. This implies that you will work in one movement calves, quadriceps, back thighs, glutes, trapezius, shoulders and forearms.
Exercise will also allow you to coat the trunk and solicit all the small muscles that serve to stabilize the column. In a single movement, you will chain a raised earth, a vertical rowing and an inverted curl!
The Power Clean will develop balance and coordination, and will help you to improve your squat, raised ground and even developed lying.

Execution of the exercise :

The exercise is commenced in the raised position of the ground, and the bar of the ground is brought to the knees. The beginning of the movement resembles a raised earth and isrealised slowly. Then, the middle bar from the thighs is brought to the shoulders using the force of the hips. This part is carried out explosively. It is important not to shoot with your arms; they serve only to maintain the bar, not to accelerate it. The more you practice, the better the technique.

To help you learn a complex movement like Power Clean, you can begin your learning by varying starting positions. By decomposing the movement, raised part of earth and vertical rowing part, you will gradually arrive to realise it completely.

A dangerous exercise?

What you should know is that all exercises are dangerous if they are badly done. The Olympic movements are obviously much more technical than a curl or even squats. If you want to make power clean, we advise you to use the services of a coach. But if you do not have one, you can start by following the advice of this article.
You will need a lot of practice to get to the exercise well and you will have to take your time to learn the technique well before you get into weight. The ideal is to start with fairly light weights by breaking down the movement.

Where to put it in a bodybuilding program?

It is advisable to carry out Power Clean at the beginning of the session, when it is cool, and after a warm up followed by a few stretches. Start gently at the loads and temporarily set your ego aside. You will be able to add weight as you progress on the technique.
Personally I insert it in the back session, at the end of the session. He knocks out the trapezoids and finishes my dorsal and lumbar. It's your turn !

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