Power Clean
Pull the bar explosively from the floor to the front shoulders (caught in a quarter squat). The power clean is the foundation Olympic movement, training coordinated triple extension (ankle, knee, hip) — the core pattern of jump takeoff. Its ground reaction forces and RFD are among the most efficient neural-adaptation stimuli for jumping.
Coaching cues
- 1.First pull: floor to knees — keep the back angle
- 2.Second pull: knees to mid-thigh — bar accelerates close to the body
- 3.Third pull: full triple extension + shrug + high pull
- 4.Catch: elbows whip under the bar fast
- 5.Keep the bar close the whole time — closer is more efficient
Detailed training method
Requires professional coaching; use light weights until technique is sound; caution with wrist/shoulder injuries
Related calculators
Related exercises
Hang Clean
Starting from mid-thigh (hang position), skip the first pull from the floor and perform the second and third pulls directly
Jump Shrug
From the hang position, perform triple extension plus a maximal shrug; the feet may leave the ground (jump), but the arms don't pull — the bar rises only from lower-body explosion
Clean Pull
Keeps the most critical second pull and triple-extension explosion of the clean while removing the catch
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