June 19, 2021


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Do Power Cleans Workout help develop speed? Amazing #1 Guide

power cleans

power cleans

Introduction to Power Cleans Workout

Watch this video on YouTube.

Today we will discuss one of the most underestimated exercises: Power Cleans Workout (or Dumbell Cleans/Barbell Clean) and how to improve your power cleans.

While power cleans workouts are underestimated, you rarely see bodybuilders doing legs.

That does not mean it can’t be useful in bodybuilding.

Most powerlifters and athletes do on quite a regular basis.

Furthermore, would you see people doing power cleans workouts or any power move at all?

Why Power Cleans workout is important is they are great for developing increased explosiveness.

Cleans trains proper explosiveness and transfers force properly from his lower body to his hips to his upper body.

Cleans is a straightforward way to include explosion exercises into your regimen.

Will Power Cleans workout Make You Stronger in The Long Run?

Power Cleans Workout
Power Cleans Workout


Training explosive movement also means that you will be recruiting some heavy-duty fast-twitch power clean muscles worked.

This means you will get to TRAIN and DEVELOP these heavy-duty fast-twitch power clean muscles worked.

You will become stronger overall if you regularly execute explosion movements in your regimen.

The Power cleans a power-lifting “speed-move,” as they call it, involving explosive execution.

For complete power cleans workout beginners, I suggest you take a very lightweight and practice this first or have a seasoned lifter assist you in your form.

The disadvantage of this move is that you will rarely find a gym where people perform moves.

But if you are in a gym where power-lifters train, then you are in luck.

But as far as power cleans workout explosion moves go, this is the most basic one.

This exercise is also included in our Vertical Jump regimen because of its explosive nature.

A) You will start this move with the weight (a loaded barbell) on the ground, much like how you would in a deadlift.

Load it up with a weight that you can safely barbell bicep curl for ten reps (for safety purposes but you can go heavy once you are used to it) and then grab the weight from the ground with an overhand shoulder-width grip (it can be a little bit wider but not too much).

B) Now, as you go up using the form of someone who is about to lift a barbell in a deadlift, which means in squatting position, knees bent – NOT THE BACK.

C)Halfway as you go up, explode using your hips and bring the weight in front of you, and the end part must resemble the starting position of a front barbell shoulder press.

Bring the weight to the starting position repeat.

power cleans lifting for power

How to Improve your power cleans?

Article by -Ben Levinson, a.k.a. Heisman

Power Cleans Workout


What is a power clean?

A power cleans a full clean done without bending your knees more than 90 degrees.

Many times in sports movies and high school weight rooms (whenever I refer to a high school weight room, it has a negative connotation, and I am making a mockery of what is done inside of them.

This also applies whenever I refer to a commercial gym or a fitness center.

You see, people do power cleans workouts without bending their knees much.

Above all s, this requires them to lift the bar higher to have time to get under it.

In conclusion, which means you can’t use as much weight you could if you didn’t pull the bar as high.

However, it is hard to catch any weight exactly at parallel and stop it there without riding it down.

With practice, you’ll be able to catch the weight a little above parallel and then stop the bar’s downward movement by the time your knee angle is 90 degrees.

Power Clean

What’s a Full Clean?

Start bar over balls of feet arms vertical back arched slightly head up, elbows facing out. Weight balanced over the foot. 1. Start by pushing feet against the floor, pulling knees back so bar can travel straight up or slightly back staying close to body. Lift starts off slowly and then culminates into an explosive, full-body extension. 2. As bar rises above knees, keep weight in the heels as long as possible and begin to extend hips forward. Keep arms straight and bar as close to body as possible. 3. When the bar reaches about mid-thigh, quickly and powerfully extend hips, knees, and ankles as if trying to jump straight off floor. As bar gains upward momentum, shrug shoulders as fully and quickly as possible. Bend and raise elbows outward, keeping bar close to body as it rises up. The bar should contact the body at the upper thigh or the hips as full hip extension is achieved. 4. As soon as hip extension is achieved, quickly pull body underneath bar, landing solidly in front squat position with gaze forward and torso upright. As you do so, rotate elbows forward and under bar, allowing grip on the bar to loosen as your wrists turn upward. Catch bar on fronts of shoulders – bar between peak of deltoids and throat. Variation: Power Clean. Catch the bar in a quarter-to-half-squat position. This variation requires bar to be pulled higher than full clean. Once the bar feels steady, slowly stand upright. For heavy loads it might be easier to “bounce” out of squat position without pausing at the bottom.

Of course, none of that may mean much if you don’t know what a full clean is, but if you do, you can now differentiate between a full clean and power cleans.

If you don’t, just watch the videos in the link provided below until you hear the commentators say that somebody did power cleans.

Then you will know what one is.

Go here, download all the videos, and look for the ones that feature Lara.

In one of Lara, weighing around 165 pounds, I think, will power cleans 420 pounds.

Watch all the videos, though.

Study the videos to see some of the best in the world using good form.

The most important thing to do to increase your power cleans is to learn good technique, and the best way to do that is by watching the masters.

Actually, the best way is to find an Olympic training coach and have him/her teach you, but that can be hard to do.

These methods are better than getting verbal lessons over the internet, but the verbal lessons do help (that’s why I’m writing the article Do Power Cleans Workout help develop speed? Amazing #1 Guide 10).

The parts of the power clean:

In contrast, there are actually three parts to the power cleans workout the first pull, the second pull, and the catch.

The first pull is when you pull the bar off the floor to the right above your knees.

The second pull is when you explode the bar upward as soon as it gets above your knees.

The catch is when you flip your wrists, drop under the bar, and rotate your elbows around to catch the bar.

Power Clean
diagram of power cleans workout steps Photo Credit: www.crossfitpa.com

The first pull

It can also be referred to as a clean dead-lift.

While a powerlifting and bodybuilding style dead-lift is done with a mixed grip (one hand facing forward and one hand facing backward) and with the shoulders behind the bar, a clean deadlift is done with a double overhand grip and the shoulders directly above or in front of the bar.

The bar should start right next to your shins.

You should NOT pull the bar up as quickly as possible.

You should pull it up with some speed, but at a steady pace.

Do not overexert yourself on this.

If you pull as fast as possible on the first pull, you won’t explode efficiently on the second pull.

Also, the only body part that should be moving in the first pull is your legs.

Your back should stay at the same angle when you first pick up the bar until the end of the first pull.

clean deadlift

The second pull

Is the most technical part of the power cleans?

The second pull begins just as the barbell clears the knees.

Basically, you do one thing: explode.

Explode upward on your tiptoes while straightening your back.

Also, and this is important, shrug with your traps, HARD.

As you do this, keep your arms straight.

This is the first area that most people have problems with.

They want to bend their arms and reverse curl the bar upward.

You should not do this.

Your legs’ traps and back should all work to make the bar go upward.

Think so your arms as ropes; they are just there to connect the bar to your body, nothing more (until later).

The straighter the bar goes upward, the better.

As soon as you have finished exploding upward, immediately bend your knees to catch the bar.

Power Cleans Workout

Do Power Cleans Workout help develop speed? Amazing #1 Guide 11

The catch

It isn’t hard, as long as you have flexible wrists.

As you bend your knees to get under the bar, rotate your elbows as quickly as possible.

The lower they are, the harder it will be to make the catch, so try to keep them up.

It may take some getting used to, but the better you are at flipping your elbows up to be parallel to the floor, the more likely you will catch the bar.

If you have flexible wrists, you should be able to catch the bar on your shoulders without difficulty.

If you don’t have flexible wrists, manually stretch them and start doing front squats with a clean grip.

More on that later.

Power Cleans Workout

How to improve each part of the power cleans workout:

The practicing form is the number one way to improve your power cleans workout.

At first, just use an empty barbell and do everything many times until all movements become second nature.

This could take a few days if you are just starting with power cleans or weeks if you have done them for a long time with bad power cleans form.

After the movements become easy, start adding weight in ten-pound increments, do many singles, doubles, and triple the weight.

Above all, once your form is great with that weight. Also, add more ten more pounds and repeat.

Keep doing this until you get to a weight that you can’t power cleans.

If everything works perfectly and you can master the clean, this will be your max with good form.

The chances are that your form will suffer a bit when you get to within 90% of your max.

When your form starts to suffer, take a little weight off the bar and do many singles and doubles with great form.

Then move back up and try again.

This whole process may take a few days if you are lucky.

A few weeks if you are honest with yourself about your problems and arery meticulous with your form.

Or a few months, if you have used a bad power, cleans form for a long time, and are having trouble with learning the new motor patterns.

Regardless, keep practicing until your form is perfect. This is more vital than anything else (for using maximum weight and safety).

Improving First Pull

To improve the first pull, you basically just need to improve your clean deadlift. The higher your clean deadlift, the more weight you can do in the first pull without it feeling heavy.

This will give you more confidence in your ability to power cleans the weight and make it easier to explore.

Make sure that throughout the first pull, your back remains at the same angle. Your shoulders should be over or in front of the bar at the start, and you should have a grip on the bar that is just outside your shins.

Make the first pull steady, but don’t worry about getting it up with lightning speed; save that for the second pull. I’ll write another article on how to increase your deadlift.

Improving Second Pull

To improve the second pull, you need to learn how to explode upwards while shrugging hard and raising your toes.

Some good exercises to help with this are power shrugs, explosive Olympic-style good mornings, and clean pulls.

Power shrugs are regular shrugs done with a barbell, but you explode upward on your toes while you do them. They work your calves and your traps and teach you to use both of them at once. They also teach you to keep your arms straight while you shrug and raise on your toes. This is important; your arms should not bend until after this step is taken.

Explosive Olympic style good mornings are regular good mornings, but you explode upward on your toes.

You actually don’t have to bend over all the way.

Just bend down so that your back is bent slightly more than it is with power cleans, and stick your butt out while you do them.

Doing them this way mimics what the power will look like.

Clean pulls are where you do the whole power cleans except the catch.

It is like an upright row, but you do them like power cleans (and you don’t have to worry about shoulder impingement as you do with upright rows).

You can use more weight than your max power cleans and just concentrate on pulling as high as possible (or you can use less weight and do the same thing).

These will help a lot because when you don’t have to worry about dropping under the bar to catch it, the rest of the lift becomes simpler.

To improve the catch, you need to do two things:

You need to practice flipping your elbows around as quickly as possible.

If you look at the videos in the link, you’ll see that all of the lifters have their elbows pointing straight outward when they catch the bar.

Most people without much training will have their elbows be perpendicular to the ground when they should be parallel.

Just practice rotating your elbows quickly when you do them; it will make the catch easier when you are as heavy as possible.

It will also take almost all the stress off your arms, and you will dramatically reduce the chance of getting an injury.

The other thing you need to do is make your wrists more flexible.

To do this, you need to start doing front squats with a clean grip. Do not cross your arms over the bar; it won’t help anything.

Use a clean grip and do them.

At first, you won’t be able to use much weight because your wrists won’t be flexible enough. Give it a few weeks.

When I first did them, I couldn’t use more than 70 pounds.

After 6 weeks, I could use 200.

Also, you should manually stretch your wrists throughout the day.

If you are just sitting around doing nothing, you can stretch your wrists by pushing your hands against each other (I’m sure you can figure out what I mean).

From a discussion on Bodybuilding.com

06-15-2009, 04:20 PM

I have sort of stalled in the power cleans department.

All of my other lifts are skyrocketing except for that.

In football, it’s one of the key lifts, and I need it to go up.

I’m stuck at about 230.

I figure it could be my technique because that’s what the power cleans is all about, but my coach tells me my technique is right on.

What do I do???

06-15-2009, 04:27 PM

What’s your routine look like?

Do you have a video of your form?

Don’t take this the wrong way, but he might not know good from bad power cleans form if this is an HS coach.

Have you considered moving to a full clean?

06-15-2009, 04:37 PM

Well, usually, we do power cleans on Monday and Friday after we do squats.

It’s usually either 5x3 on power cleans or 3/3/2/2/1 with the weight going up each set.

I don’t have a video of my form, but I could get one sometime this weekend.

Edit: wtf is a full clean?

06-15-2009, 04:55 PM
In a full clean, you catch the bar below parallel.
Well, a couple of things. aifand should prioritize technical lifts before squats.
Second, you need to address cleans differently than a normal exercise.
There should be a loading pattern dealing with percentages.
For example
M Clean 95% 4x2 across (all at the same weight)
W Clean 85% 4x2 across (all the same weight)F
Clean to a heavy double (try to hit the double again, or with a minimal decrease)
-Aux- Clean High Pull- 3x3 across@ 110-120% of max clean (immediately above)
Tom Mutaffis
06-15-2009, 05:37 PM

Full Clean

A full clean is a “squat clean” where you catch the weight in a low position and then front squat it to the lockout.

A power cleans where you begin from the floor and catch the weight in a standing position (hang clean would be starting in the standing position with the bar on your thighs).

As mentioned above, the clean is a very technical lift, and technique alone will add a lot more weight to this lift than strength will in many cases.

There are several technique videos on Youtube, and if you can find a good Olympic lifting coach in your area, he could probably put 25 lbs on your lift in just one session of training with him.

In general, you will want to have strong hips and a strong upper back.

Things like deficit deadlifts, high pulls, and front squats are good assistance exercises for building cleans.


Check these out. The pull for the snatch and clean are virtually the same. Snatch Demo Series: Part 1: Setting up

Part 2: Dead Hang Snatch


Part 3: Snatch Balance/Drop Snatch


Part 4: Pulling Sequence From Above the Knee


Part 5: Pulling From Above the Knee


Part 6: Pulling Sequence From the Floor


Part 7: Eccentric Pulling


Part 8: Accessory Pulls


Jerk Demo Vids:

Part 1: Setting up


Part 2: Dipping


Part 3: Drive and Catch


Part 4: Jerk Balances


Part 5: Other Types of Jerks


Part 6: Other Jerk Assistance


Misc Stuff Regarding Bar Height:

For the Clean


For the Snatch



06-15-2009, 06:07 PM
Wow, guys, thanks for all the help!
It’s greatly appreciated.
Sometimes we do hang and shrug cleans, and I have tried snatching a couple of times, but it’s kind of hard.
I’m about to check out the videos right now; I will get you guys a video of my form and technique by this weekend.

06-15-2009, 06:16 PM
I have a question should my grip be pretty wide when I clean or close together, or does it matter?

06-15-2009, 06:29 PM
Hand position on the pull is dependent on how comfortable you are in that position when the bar is racked on your shoulders.
Id highly suggests learning to drop under to catch the bar.
If you want to keep the power cleans, then that’s fine; some people have problems separating the subtle form differences but try to work in the full snatch; it should have some carryover.

06-15-2009, 07:09 PM
Good HS coaches are pretty rare. Just another vote for improving your technique.

06-15-2009, 09:55 PM
One option would be to do snatch for a while until it stalls out like your clean has – then move back to clean.
Not necessarily the “best” option – but it’s fun, different, and it’ll work.

Weightlifting Exercises and 1 RM

by Marc Perry, CSCS, CPT


I have below a One Rep Max Chart along with information so you can learn what a 1 rep

the max chart is, why it’s useful, and how to read the chart.


Weightlifting What is a One Rep Max Chart?

Power Clean

Weightlifting. Power Cleans Workout.

A 1 Rep Max Chart gives you a rough estimate of the number of reps. And the amount of weight that corresponds to the maximum amount of weight that you can lift.

While the chart works by assuming that the number of reps you can lift.

And a certain weight can be predicted using mathematical relationships.


Why Is A One Rep Max Chart Useful?

While One of the most frequent frustrations guys express to me.

Consequently is having no idea how much weight they can lift for a given number of repetitions. For example, if you can bench 175lb for 10 reps, what should you try to bench if you are shooting for 6 reps?

Hence,e, using a 1 Rep Max Chart is an effective way to c calculate what calculate you should be using.

For a given number of reps, more methodical. If you are curious how much weight you can lift for only one rep (your max lift).

While Instead of putting yourself at risk for serious injury.

While you can shoot for 6 reps, then use a 1 rep chart to estimate your 1 rep max.

So no need to put yourself in the hospital attempting to lift a weight that’s too heavy.


Weightlifting, This 1 rep max chart, is not perfect because

  1. Some exercises may correspond better to the chart than others.
  2. Your strength and endurance levels can affect the number of reps you complete for a given amount of weight above or below the amount predicted. Overall, the 1RM chart is a great guideline to help you increase your weights over time to progress your workouts properly.


In fact, when I was a college athlete, all of our strength training programs were based on our 1RM for a given lift.

Hence we figured out by completing 6 reps with all of the basic lifts (squat, bench, etc.).

While most advanced strength programs for athletes are based on 1RM and build in progressions, the workout program forces strength to increase over time.

Reps for a given workout can vary dramatically from 15 reps to as low as 2 or 3 reps, but this is the extreme.

Weightlifting How To Read The One Rep Max Chart

The left-hand column has the 1 rep max. The numbers in the right-hand columns represent how much weight can be lifted for the specified number of reps (reps are listed in the top row).


For example, find the 135lb max on the left, the scroll across the columns.

If you can lift 99lb for 12 reps, that corresponds to roughly a 135lb max. A lift of 119lb for 4 reps also corresponds to a 135lb max.


In contrast, the chart below uses the Brzycki Formula after its creator, Matt Brzycki, but is still very close to the old school strength chart based on percentages.*

While for more 1 rep max formulas,

check out this page: 1 rep max formulas


Rep Max Chart

max/reps 12 11 10 9 8 7 6 5 4 3 2
50 36 37 38 38 39 41 42 43 44 45 47
55 39 40 41 42 43 45 46 47 49 50 52
60 43 44 45 46 47 49 50 51 53 55 56
65 46 48 49 50 51 53 54 56 57 59 61
70 50 51 53 54 55 57 58 60 62 64 66
75 54 55 56 58 59 61 63 64 66 68 70
80 57 59 60 62 63 65 67 69 71 73 75
85 61 62 64 65 67 69 71 73 75 77 80
90 64 66 68 69 71 73 75 77 79 82 84
95 68 70 71 73 75 77 79 81 84 86 89
100 71 73 75 77 79 81 83 86 88 91 94
105 75 77 79 81 83 85 88 90 93 95 98
110 79 80 83 85 87 89 92 94 97 100 103
115 82 84 86 88 91 93 96 99 101 105 108
120 86 88 90 92 95 97 100 103 106 109 113
125 89 91 94 96 99 101 104 107 110 114 117
130 93 95 98 100 103 105 108 111 115 118 122
135 96 99 101 104 107 109 113 116 119 123 127
140 100 102 105 108 111 114 117 120 124 127 131
145 104 106 109 112 114 118 121 124 128 132 136
150 107 110 113 115 118 122 125 129 132 136 141
155 111 113 116 119 122 126 129 133 137 141 145
160 114 117 120 123 126 130 133 137 141 145 150
165 118 121 124 127 130 134 138 141 146 150 155
170 121 124 128 131 134 138 142 146 150 155 159
175 125 128 131 135 138 142 146 150 154 159 164
180 129 132 135 138 142 146 150 154 159 164 169
185 132 135 139 142 146 150 154 159 163 168 173
190 136 139 143 146 150 154 158 163 168 173 178
195 139 143 146 150 154 158 163 167 172 177 183
200 143 146 150 154 158 162 167 171 176 182 188
205 146 150 154 158 162 166 171 176 181 186 192
210 150 154 158 162 166 170 175 180 185 191 197
215 154 157 161 165 170 174 179 184 190 195 202
220 157 161 165 169 174 178 183 189 194 200 206
225 161 165 169 173 178 182 188 193 199 205 211
230 164 168 173 177 182 186 192 197 203 209 216
235 168 172 176 181 186 191 196 201 207 214 220
240 171 176 180 185 189 195 200 206 212 218 225
245 175 179 184 188 193 199 204 210 216 223 230
250 179 183 188 192 197 203 208 214 221 227 234
255 182 187 191 196 201 207 213 219 225 232 239
260 186 190 195 200 205 211 217 223 229 236 244
265 189 194 199 204 209 215 221 227 234 241 248
270 193 198 203 208 213 219 225 231 238 245 253
275 196 201 206 212 217 223 229 236 243 250 258
280 200 205 210 215 221 227 233 240 247 255 263
285 204 209 214 219 225 231 238 244 251 259 267
290 207 212 218 223 229 235 242 249 256 264 272
295 211 216 221 227 233 239 246 253 260 268 277
300 214 220 225 231 237 243 250 257 265 273 281
305 218 223 229 235 241 247 254 261 269 277 286
310 221 227 233 238 245 251 258 266 274 282 291
315 225 230 236 242 249 255 263 270 278 286 295
320 229 234 240 246 253 259 267 274 282 291 300
325 232 238 244 250 257 264 271 279 287 295 305
330 236 241 248 254 261 268 275 283 291 300 309
335 239 245 251 258 264 272 279 287 296 305 314
340 243 249 255 262 268 276 283 291 300 309 319
345 246 252 259 265 272 280 288 296 304 314 323
350 250 256 263 269 276 284 292 300 309 318 328
355 254 260 266 273 280 288 296 304 313 323 333
360 257 263 270 277 284 292 300 309 318 327 338
365 261 267 274 281 288 296 304 313 322 332 342
370 264 271 278 285 292 300 308 317 326 336 347
375 268 274 281 288 296 304 313 321 331 341 352
380 271 278 285 292 300 308 317 326 335 345 356
385 275 282 289 296 304 312 321 330 340 350 361
390 279 285 293 300 308 316 325 334 344 355 366
395 282 289 296 304 312 320 329 339 349 359 370
400 286 293 300 308 316 324 333 343 353 364 375
  1. The old school 1RM max chart is based on a linear relationship such that 10 reps correspond to 75% of your max.
  2. Every 1 rep change corresponds to a +/- 2.5% change in the amount of weight that can lift. For example, 10 reps of 135lb (75% of max lift) correspond to a 180lb max, and 6 reps of 135lb (85% of max lift) is a 158lb max.
  3. I encourage you to try this chart out and see how it corresponds to your actual lifts. Let me know how it goes by leaving a comment.

  1. What’s Better Free Weights or Machine Weights (Pinoyathletics.info)
  2. Start Guide: Weightlifting (geo-geek.blogspot.com)
  3. Get Your Head Into Resistance Training (firstnutritionnews.com)
  4. Proper use of 1 rep max calculation (pharmfit.wordpress.com)
  5. WWW,bodybuilding.com
  6. https://theathleticbuild.com

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