Learning the power clean, need some help.

[ADEPT999]

I'm want to learn the power clean. I work out alone so I'm worried about injuries and improper form. Is this exercise safe to learn on my own or should I wait until I have a trainer or training partner? And also why are power cleans so much better than rows for middle back training? I believe it when I read that they are but logically I can't see why they would be better. Thanks.

[J.L.C.]

From a previous post:

Originally Posted by J.L.C.

The lift should start with the bar on the floor, positioned over top of where the toes meet the foot. Hips slightly higher than knees with a strong arch in the back, and shoulders in front of the bar.

The lift from the floor to approximately mid-thigh is called the 1st pull. It is done entirely with the legs. Thinking about 'pushing the floor away' helps, similar to a leg press, slowly press the floor away and 'pull the knees back', the angle of the hips and lower back should not change.

The 2nd pull starts at just above mid-thigh - this is where you explode. Triple extension - ankle, knee, hip - is the goal of this phase. It's like an explosive jump-shrug once the bar gets to mid-thigh.

The 2nd pull ends when the body hits triple extension and the shoulders are shrugged - the arms should still be straight at the end of the 2nd pull. Do not pull with your arms, power cleans are not jumping-upright-row-reverse-curls!

The force of the triple extension sends the bar up. As the bar rises the lifter 'whips' their elbows under the bar and 'racks' it across the shoulders. This is difficult to do if you have pulled the bar up with the arms.

Power cleans are pulled higher than squat cleans, usually to give the legs a break - this is why lighter weights are used for power cleans.

Here's how I do them:
http://www.youtube.com/watch?v=JuttEkTkSmE

Lots of stretching of the forearm flexors, triceps, and shoulder girdle (dislocates) will help with the mobility and will make the rack position more comfortable. Practicing the lift and positions with an empty bar is a great way to develop the flexibility - keep at it

They are a difficult lift to learn on your own. Without someone who knows how to teach the lift, there are a lot of common mistakes that can really limit the benefits of the excercise.

As for, power cleans vs rows......it really depends on goals. If your goal is size and middle back development, rows will likely let your challenge your back muscles/strength with a quicker learning curve. It takes a lot of technique work before you can handle weights for power cleans that will challenge your strength.

[ADEPT999]

thanks. Do you think injury is likley when learning cleans on your own?

[J.L.C.]

Originally Posted by ADEPT999

thanks. Do you think injury is likley when learning cleans on your own?

It's not so much injury as learning bad habits.

Like any lift, trying to use too much weight can definitely lead to injuries.

With oly movements, it's a good idea to practice the positions and techniques with an empty bar for a few weeks, or months to ingrain the proper form.

Common mistakes with cleans is pulling with the arms, or trying to do a jumping-upright-row-reverse-curl which can lead to bicep, brachioradialis, and rotator cuff problems.

[ADEPT999]

That's what I needed thanks

[rugbyman12]

Great advice, J.L.C. i'll be using that! You mention the squat clean, is that when the bar is cleaned onto the delts mid squat and the bar is then full squatted back up? I'm not explaining that well, but i'm sure you get the point.

[J.L.C.]

Originally Posted by rugbyman12

Great advice, J.L.C. i'll be using that! You mention the squat clean, is that when the bar is cleaned onto the delts mid squat and the bar is then full squatted back up? I'm not explaining that well, but i'm sure you get the point.

The main difference with the squat clean is that the bar isn't 'pulled' as high. With good technique, the bar only has to get as high as your navel before you drop under to catch it - then recover with a front squat up to a standing position.