How to POWER CLEAN / Step-by-Step (2023)

Рет қаралды 265,483

Күн бұрын

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Welcome to comprehensive step-by-step guide on HOW TO POWER CLEAN!
In this video, I break down the power clean technique and provide you step-by-step instruction on how to perform this dynamic and explosive exercise correctly. Whether you're a beginner or looking to refine your technique, this tutorial is designed to help you master the power clean and take your strength and athleticism to new heights.
PS. If you'd like me to create Power Clean program - write in comments below.
Timeline:
0:00 - Introduction to the power clean exercise
0:12 - Start position
0:43 - First pull
1:02 - Second pull
1:19 - Turnover
1:32 - Catch position
1:49 - Recovery
Useful Links:
- More information about benefits of Power Clean exercise, it's variations common mistakes and my drills: torokhtiy.com/blogs/guides/po...
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- My Instagram for daily weightlifting videos: / torokhtiy
Hashtags: #Torokhtiy #PowerClean #Weightlifting #StrengthTraining #OlympicWeightlifting

Пікірлер: 78

@torokhtiy Жыл бұрын

🔔Join my FREE 14 day weightlifting training program! >>> Simply google 'Torokhtiy Free Program' and grab a free beginner-friendly training plan.

@danieljohnson8378 8 ай бұрын

Question - during the first pull, should the bar be making contact with your shins all the way up to the second pull point of contact? I’ve seen conflicting information about this online.

@user-Mexican_Special_Forces23 Ай бұрын

So I’ve been power clean this whole time

@kg_canuck Жыл бұрын

My dads been a competitive olympic lifter for 50 years (from age 9 in 1973, lifted in a masters meet in florida earlier this year). When i started casually doing powercleans he gave me some really good tips that made the whole exercise seem way simpler. Start as if youre deadlifting. However, at a certain point, stop extending your knees. Leave them slightly bent and taking load. To get upright, don't straighten your back, *swing your hips forward.* you're now fully upright with the bar against your thighs, knees bent. In one motion, drive hard with your legs, extending your knees and using your calves too, at the same time do a big shrug. You should drive hard enough that your feet come off the floor ever so slightly (your landing makes the big "clap" you often hear during oly lifts). Get under the bar and catch it on your delts. Not your chest or your collarbones. Delts. Throughout the whole process, he said "your arms are only ropes connecting the bar to the rest of your body. Using your biceps just turns the clean into a big reverse curl." All the strength comes from your back (mainly lower back and traps), core and legs. Your arms only come into play once the bar has come to a rest. Thats a super streamlined way that he taught me. I still had to train with him a few times to really get it. If anyones interested, a video or description will only get you so far. You really need a few training sessions

@Nathen111 10 ай бұрын

Thank you so much!

@kg_canuck 10 ай бұрын

@@Nathen111 no worries. Oly lifting is a great way to stay in shape and a really fun sport. Again, it pays to get a few training sessions from someone who really knows what they're talking about.

@Kz-oo7gt 10 ай бұрын

@@kg_canuckhey wouldn’t swinging your hip forward be having ur back upright? Also i seem to have good technique when I do like 150lb but breaks down a lot to a point I’m almost muscling it up at 160lb, Ik it’s not because of my strength but ig I don’t have a good hip extension forward

@kg_canuck 10 ай бұрын

@Kz-oo7gt i mean swing your hips forward instead of *just* straightening your back, like you would in a deadlift. Using your hips keeps some of the strain away from your back. As for your technique, you just have to keep training. For the longest time i was good up to about 170, could barely even scrape out 180. Now 180 is still difficult, but the form is clean

@salehdidit 8 ай бұрын

Small 'correction', the shrug is less for pulling the bar up and more for the pull under. Almost all the power in the clean should be from the legs and hips.

@dazfire5646 Жыл бұрын

And remember - switching to your pistol is always faster than reloading.

@_Shayaan_ 8 ай бұрын

Thanks bro, now I’m iron 4 in valorant

@rodrick2610 6 ай бұрын

😂 bro yes

@dremeli912 3 ай бұрын

😂

@kingtob330 2 ай бұрын

Facts

@michaeldanmosley4169 2 ай бұрын

THATS a knee slapper boy 😂

@bevnae Жыл бұрын

Love these slow motion tutorials. So helpful. Can’t wait to watch the other lifts, thank you 💪 ❤

@Torquemada71. 9 ай бұрын

Simple informative short no bs video. Great stuff 👍

@jessicasager72 2 ай бұрын

The most aha moment for me was watching his feet. He goes from shoulder alignment to way out in an open stance (check the tile lines) on the catch, then back in closer stance on the release but with a hop rather than a pull. Then he repositioned, or as I call it, screws his feet into the floor before repeating. Man I've been trying to hit the same mark on the catch for too long and didn't really realize it. Thank you!

@cyberkun96 Жыл бұрын

Need more of these❤

@SplashFireFilms Жыл бұрын

best tutorials in the game of weightlifting

@michaelleyba5396 9 ай бұрын

Great video! Thank you for doing these detailed videos!

@martinXY 11 ай бұрын

I've never seen anyone unload the bar before standing up fully. Since there's no jerk of the bar after the clean, I suppose it makes sense to consider the move finished at that point, then move the bar to the floor for the next power clean. Thanks for the video. I love them.

@jethroscooter7214 4 ай бұрын

Well spoken and demonstrated, thank you big fella!

@adamrocks529 Жыл бұрын

Great tutorial! 💪🏽

@zhillsdaniel 5 күн бұрын

You're like a machine with that perfect technique. Amazing dude 😎

@jeremyosei4870 Ай бұрын

Thank you sooo much man!!

@lukefrantz4985 8 ай бұрын

Thanks man, this was really helpful.

@E.T42 6 ай бұрын

Perfect 👌

@snapduke 6 ай бұрын

These step by step tutorials are great. One for the snatch would be good that is also a hard lift to learn

@GodleyAnimals 4 ай бұрын

Amazing ❤

@Coldberg 3 ай бұрын

really nice explanation

@Mr.Ciobanu Жыл бұрын

Nice!

@lazanos7 Жыл бұрын

wow very nice!can you show us from the hang position also?greetings from greece

@silverbackgorilla2112 7 ай бұрын

Great Stuff

@debon0610 Жыл бұрын

자세 찐이다~👏👏👏👏👏

@J0FIGZ 11 ай бұрын

Bro the shoes are 🔥. What are they? Great tutorial. Great breakdown 🤙🤙

@aqsamalikkk 7 ай бұрын

keep going 👍

@Kuruseida 9 ай бұрын

thx

@ripp3rjak934 2 ай бұрын

Dang power cleans are great. I should of done these ehen i was younger.

@melvinmora5732 4 ай бұрын

Nice video

@DeltaScalper 8 ай бұрын

Help. Watched tons of tutorials , to only find out I'm struggling with resting the bar on my shoulders. Any suggestions. I do work out and have decent shoulders , it's my arms that don't go all that far back ☹️

@karbofoss Жыл бұрын

Алексей, а можно сделать видео с разбором рывка и рывковой тяги, но с видом сбоку и указанием ключевых углов накрытия и т.п., если можно в 60fps. Я хочу скачать и покадрово отсматривать и сверять с тем, что делаю я сам. Спасибо!

@davek9412 7 ай бұрын

you do them on leg day or back day?

@jonasbjerga1739 3 ай бұрын

This is the best step by step demonstration video. And in under 3 minutes 😱🦾🦿

@Rikitikirekitir Жыл бұрын

Скажіть Олексій , а вашу продукцію можна взагалі придбати в Україні ? Чи все тільки з забугра везти ?

@irakli9604 5 ай бұрын

It hurts too much when I put the bar on my shoulder/upper chest. I don't have much meat there😅 Any suggestions?

@a-s7623 11 ай бұрын

Hello, sorry for bother, video looks great, but ive a little worried about when ure close to reach your max PR, cause here in catch position you dont go deep, at least some people go very deep and lock in perfect form the body with so heavy weights that u said if i do that im afraid that my knees explodes (sorry for my english) Hard to know how to do after the second pull, the catch on heavy weights or close to PR, how to manage that step before execute front squat. Ive injured my left leg doing clean closest to my PR, i have no coach, i read somewhere that u cant catch the bar in extension when the weight is too heavy for you, need to go depth, it is necessary to go so deep closest to PR or this can happen? or it is overtraining? cause i do it 2 or 3 days without no deload, trying weights closest to PR like 2x2, 2x1 with no annoying knee block, i cant walk now hehe. So Its necessary to execute that depth closest to PR or when you feel heavy? Thanks.

@philenculescu4702 10 ай бұрын

The power clean requires a quarter squat on the catch. It trains explosive power off the ground. If you need to move below a quarter squat in your catch position, then you don't have the power to move the bar fast/high enough. That means put less weight on the bar.

@a-s7623 9 ай бұрын

@@philenculescu4702 But sometimes less weight seems like even you dont need perform a quarter squat, the weird thing is ive seen so many videos of athleets who makes the dive so deep, not a quarter, they receive maybe more than 100 or 200kgs or any PR in almost ATG squat, idk if i explain myself, u need to train how to move fastly below bar at certain critical point?

@philenculescu4702 9 ай бұрын

@a-s7623 if they are going below quarter squat then it is no longer a power clean, its just a normal clean. The point of the power clean is increasing the range the bar has to travel off the explosion point below the hips. It specifically trains the explosive element of the clean. You will have to use less weight on your power clean, than your regular clean.

@Michaell_z71 8 ай бұрын

I have a home gym and i have to learn to power clean in order to do barbell squats😭

@guitarboi1030 6 күн бұрын

Lol same

@MaxBolan784 2 ай бұрын

Jesus loves You!!!❤

@pannonianfit1582 Жыл бұрын

what is your best power clean?

@itumelenglefafa7111 Жыл бұрын

Fascinating 🤟🏾😲🤯😁🔥🔥🔥🔥🔥, winning 💪🏾💪🏾🔥🔥🔥🔥

@Wojtoooo 10 ай бұрын

Okay this might seem funny, but how do you avoid getting hit in your penis during phase when you slide the bar on your thighs?

@rasherth9324 7 ай бұрын

Bro breaking PR on English exam

@Kristina-sv1fm 6 ай бұрын

Doesn't this hurt on collarbones?

@rasherth9324 6 ай бұрын

Because you just dip and let the bar crush on you

@GZA036 2 ай бұрын

1:39 bar crash

@axelvnk 7 ай бұрын

i don't understand how i don't fuck up my wrists when pointing my elbows forward that much

@np494609 4 ай бұрын

You need wrist mobility and flexibility as a pre-requisite for this lift. I would recommend doing wrist mobility work and stretching. Sometimes my wrists get tight as well and this has helped me continue doing this lift and front squats.