How To Power Clean: Step by Step Beginner's Tutorial

Рет қаралды 268,634

4 жыл бұрын

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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Пікірлер: 146

@BarbellLogic 4 жыл бұрын

You asked, we delivered: a power clean tutorial! Stay tuned for part 2 - troubleshooting common power clean issues.

@richardunderwood950 4 жыл бұрын

Barbell Logic woooo! I remember asking about this when you all first started these tutorials. Thanks guys! Great video!

@BarbellLogic 4 жыл бұрын

@@richardunderwood950 Thank you!

@jeffreybabino8161 2 жыл бұрын

Wow this is great would like to learn to do the power clean the right way thanks

@ianshue Жыл бұрын

My coach has me doing 3 sets of 8 is that bad

@BarbellLogic Жыл бұрын

@@ianshue No, not necessarily, but higher rep Olympic lifts are generally not recommended.

@billking8843 6 ай бұрын

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.😊

@LucasApps 3 жыл бұрын

This is the best power clean tutorial I’ve found. Thank you.

@BarbellLogic 3 жыл бұрын

Fantastic to hear! Thank you for the kind words 💪

@jesseroest2786 4 жыл бұрын

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.

@BarbellLogic 4 жыл бұрын

Wonderful to hear you use our material to teach students! Thanks for sharing!

@anthonyluisi7096 4 жыл бұрын

Matt , that was the most concise and simple instruction on how to perform the clean ... even for a simpleton like me 👏👏👏👏awesome 👍🏻

@BarbellLogic 4 жыл бұрын

Thanks so much!

@jadyntrujillo2195 3 жыл бұрын

Ur a simpleton

@lucabianchini7036 4 жыл бұрын

Every time I do the rack, I feel like the barbell is going to decapitate me, lol

@shazbot891 3 жыл бұрын

Underrated motion graphics guy

@michaelthomas1916 4 жыл бұрын

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!

@aescorpus 4 жыл бұрын

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!

@123kannon 3 жыл бұрын

With me being very new to CrossFit and olympic lifts, this video was the most helpful that I have found on KZfaq. Thanks so much!!!

@ammarzaidi765 4 жыл бұрын

I love this barbell exercise. Video serves as a good refresher plus with bonus points I never knew about. Love Barbell Logic videos

@PercivalFromWales Жыл бұрын

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!

@yasmine267 3 жыл бұрын

Thank you, very thorough and straight to the point 👌 explained everything and made it easy to understand.

@josedarrylalano8356 4 жыл бұрын

The simplest but easiest to understand method. Well done 👍🏼 teacher!

@martytoth2019 Жыл бұрын

The best instruction of this lift I’ve ever heard. Great job!

@BarbellLogic Жыл бұрын

Thanks!

@aylagray6613 Жыл бұрын

THANK YOU SO MUCH FOR THE VIDEO 💗💗💗 truly helped a lot

@BarbellLogic Жыл бұрын

Awesome!

@mattpeters6224 4 жыл бұрын

Excellent. Thank you

@user-vo3ek5te7t 3 ай бұрын

Thanks fow right way we can learn now

@seithlugolobi2346 2 жыл бұрын

Respect to this trainer I managed to grasp something

@BarbellLogic 2 жыл бұрын

That is good. Thanks for the comment!

@blessedbythebest1003 2 жыл бұрын

The is a grEat way to learn it. I been overthinking it at CF.

@SiegfrieDojas 4 жыл бұрын

Great video ... greetings from Brazil ... ?could you teach how to do , muscle clean, muscle snatch and power snatch?

@aaronviegas2508 2 жыл бұрын

Glad I found you guys! Subbed!

@ethanthealien 4 ай бұрын

That was a fantastic explanation! Best I’ve seen. Thank you.

@BarbellLogic 4 ай бұрын

Thank you

@jeremydavenport6373 3 жыл бұрын

Wow! Best power clean video ever!

@BarbellLogic 3 жыл бұрын

Thanks so much for the kind words!

@WollyFatboy Жыл бұрын

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.

@BarbellLogic Жыл бұрын

That's awesome - thanks for sharing

@redken5988 3 жыл бұрын

This is awesome thanks

@BarbellLogic 3 жыл бұрын

Thank YOU.

@binkawy 4 жыл бұрын

Great tutorial

@BarbellLogic 4 жыл бұрын

Thank you!

@christophermurphy4868 3 жыл бұрын

Very clear explanations

@BarbellLogic 3 жыл бұрын

Thanks so much! We’re glad you enjoyed the video!

@SnapnCrack 11 ай бұрын

Great video thanks

@BarbellLogic 11 ай бұрын

Thanks

@sophialove5970 3 жыл бұрын

Thank you

@DesiCorporateMajdoor 3 жыл бұрын

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?

@georgegerhard7126 3 жыл бұрын

Love your videos, great knowledge, but I love power cleans at 62

@Exodus26.13Pi 2 жыл бұрын

Just getting into it at 51, thx

@bintheelp2502 3 жыл бұрын

Awesome tutorial for my FAVORITE weightlifting movement! Overhead squats have got to be the worst!

@BarbellLogic 3 жыл бұрын

Thanks for the kind words!

@sousalarson6858 2 жыл бұрын

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!

@kamalkunjapur5383 3 жыл бұрын

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.

@BarbellLogic 3 жыл бұрын

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!

@Ido-Levy 4 жыл бұрын

Hey, great tutorial as always

@dhlong1697 Ай бұрын

I'm 60 and I need to do this.

@Blakeyboi24 3 жыл бұрын

Thanks Bill Goldberg!!

@xXBossManStatusXx 2 жыл бұрын

Best video on KZfaq

@BarbellLogic 2 жыл бұрын

Aww, shucks

@reconshide 2 жыл бұрын

Hey I’m 63 and I do power cleans and deadlifts…🤓

@highlightedcomment 9 ай бұрын

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.

@BarbellLogic 9 ай бұрын

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?

@paulhayden6558 Жыл бұрын

Don't let age stop you, if you're enjoying power lifting carry on.

@BarbellLogic Жыл бұрын

Boom...love it

@iamzay4938 3 жыл бұрын

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😂

@BarbellLogic 3 жыл бұрын

😈

@Eudaimonia88 4 жыл бұрын

Amazing tutorial -- thank you!

@BarbellLogic 4 жыл бұрын

Glad you enjoyed it! Thanks for watching.

@norfizahmn 3 жыл бұрын

Clean press jerk n snatch is crazy...

@jaydavidson6843 3 жыл бұрын

According to Sonny Webster the set up is chest more upright for a clean than for deadlift.

@MSchmitz77 3 жыл бұрын

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

@skandalbanker 2 жыл бұрын

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?

@skandalbanker 2 жыл бұрын

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)?

@BarbellLogic 2 жыл бұрын

@@skandalbanker This is definitely 1 reason.

@BarbellLogic 2 жыл бұрын

Your hips are in the best position for a heavy pull with hips higher. The additional benefit is it's more like the deadlift.

@aabidshah4474 3 жыл бұрын

Simplified! Very well explained!

@BarbellLogic 3 жыл бұрын

Thanks for the comment!

@darkslider802 2 жыл бұрын

Thumbs up

@BarbellLogic 2 жыл бұрын

Well, thanks!

@kark5069 2 жыл бұрын

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?

@BarbellLogic 2 жыл бұрын

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: kzfaq.info/get/bejne/grt1o6yEs63dgHk.html

@kark5069 2 жыл бұрын

@@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?

@BarbellLogic 2 жыл бұрын

@@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.

@mdwv872 Жыл бұрын

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!

@BarbellLogic Жыл бұрын

That benefit would be offset by tge fatigue.

@mdwv872 Жыл бұрын

@@BarbellLogic I see. Thanks so much for the fast response!

@BarbellLogic Жыл бұрын

@@mdwv872 No problem

@Jedwards3rd 3 жыл бұрын

He knows his shit

@danielgonzalez2042 Жыл бұрын

How does one develop wrist flexibility for the rack position?

@BarbellLogic Жыл бұрын

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.

@keithduff5971 Жыл бұрын

When should I do squats with Power Cleans? Same day, every other day, etc.?

@BarbellLogic Жыл бұрын

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.

@DanielDimov358 3 жыл бұрын

All cool but I'm just not convinced that's the first time he's doing it. He is so good!

@BarbellLogic 3 жыл бұрын

🙃

@DanielDimov358 3 жыл бұрын

@@BarbellLogic Any advice on how to speed up the rack?

@BarbellLogic 3 жыл бұрын

@@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.

@DanielDimov358 3 жыл бұрын

@@BarbellLogic Thanks for the advice! It's highly appreciated.

@stmahmood8 3 жыл бұрын

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?

@BarbellLogic 3 жыл бұрын

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.

@tyleraustin33 4 жыл бұрын

PC Principle teaching the power clean. ;)

@xyzct 4 ай бұрын

Damn, that's a long time to be holding 135#

@MHyun-ze5jg 4 жыл бұрын

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.

@MikeXCSkier 3 жыл бұрын

Are you using the technique that is taught here? Because if you are then that's your problem. This video shows bad technique.

@MHyun-ze5jg 3 жыл бұрын

@@MikeXCSkier not really. I follow more zach telander and Shenzhen weightlifting.

@MikeXCSkier 3 жыл бұрын

@@MHyun-ze5jg Zack teaches good technique.

@jgbecker24 4 жыл бұрын

Matt HATES power cleans!😉

@brendoncca 2 жыл бұрын

When starting off, is wrist DOMS normal or from bad form?

@BarbellLogic 2 жыл бұрын

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.

@mcluhansalem7547 2 жыл бұрын

Which muscules Push the barbell on the moment when you jump ??

@BarbellLogic 2 жыл бұрын

It's knee & hip extension primarily, so quads, hamstrings, glutes (with some adductors).

@mcluhansalem7547 2 жыл бұрын

Thank you

@ye9870 3 жыл бұрын

On the way up my form was good but my back bent too far

@mattieliptak8397 4 жыл бұрын

Is the power clean necessary to do? Can I just stick with deadlifting?

@BarbellLogic 4 жыл бұрын

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.

@mattieliptak8397 4 жыл бұрын

@@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?

@jackiedaytona9322 11 ай бұрын

I really struggle to get my elbows straight and in.

@jasminetay9820 2 жыл бұрын

The jump is basically the triple extension?

@BarbellLogic 2 жыл бұрын

Yes...our teaching method is simpler than the USAW one.

@jieelyuu Жыл бұрын

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

@BarbellLogic Жыл бұрын

Nah

@pinksupremacy6076 2 жыл бұрын

This is just like Starting Strength. Still good though.

@dungvuminh1778 3 жыл бұрын

100%

@aliciamoraleslopez9090 2 жыл бұрын

Podéis añadir los subtítulos en castellano?

@BarbellLogic 2 жыл бұрын

Mi espanol no es muy bueno. Si yo comprendo, no podemos hacerlo ahora. Gracias para tu pregunta.

@punk86 2 жыл бұрын

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 🤣🤣

@BarbellLogic 2 жыл бұрын

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.

@wolfsburggti4476 3 жыл бұрын

Your hips gotta get way lower

@timi_ro 3 жыл бұрын

I skip power clean day, like other people skip leg day!

@BarbellLogic 3 жыл бұрын

We understand 🤣

@chung0730 3 жыл бұрын

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.

@sportstrainingsystems4575 3 жыл бұрын

I agree 100%... Bad video.

@Ilovethisrock 3 жыл бұрын

Exactly - I just spat my water out hearing that. Deadlift clean is NOT the same. What's wrong with you?!

@MSchmitz77 3 жыл бұрын

Finally somebody else says it

@IMDivinelyInspired 4 ай бұрын

Yup. Stopped watching after you said it’s the same setup 🫠. It’s not!!!