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

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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

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Hashtags: #Torokhtiy #PowerClean #Weightlifting #StrengthTraining #OlympicWeightlifting

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

This training program includes circuits to work every muscle. Get ready for a full-body lifting workout!

torokhtiy

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

kg_canuck

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

bevnae

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!

jessicasager

best tutorials in the game of weightlifting

SplashFireFilms

Simple informative short no bs video. Great stuff 👍

Torquemada.

Thanks, short and to the point, good video

Igris

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

jonasbjerga

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.

martinXY

Coach, you have done so much for the lifting community, all of this information is pure gold.

BharatIndoria

1:57 it's a shame he doesn't stand it up all the way to finish the movement, considering everything else was done flawlessly

tea_fran

Thank you! I have just started doing cleans and I have no technique. I basically and trying to pull it had hard as possible then reverse curl it. Going to try practicing this flat out tomorrow!

WillTanditsT

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

dazfire

Thank you for the video, you made it easy to understand, I’m about to go practice this with the bar for the next few months before getting after it with some weights!! I hope to see you tossing 4 plates up there soon :)

jetmirhoxha