![]() ![]() The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional". The cookie is used to store the user consent for the cookies in the category "Analytics". This cookie is set by GDPR Cookie Consent plugin. These cookies ensure basic functionalities and security features of the website, anonymously. Necessary cookies are absolutely essential for the website to function properly. Hopefully, this will help you decide what’s best for you and incorporate it into your training routine. ![]() And that’s why I want to go through some “Pros and Cons” of Cleans and Power Cleans. You should always think about what you want to do and how a specific exercise can help achieve your goals. And this is why a lot of athletes integrate Power Cleans or Cleans into their training routine.īut there is no better version for all people. For example, jumping is one of the classic movements where a triple extension occurs. This is one of the essential mechanics in weightlifting and mimics many other movements you need for athletic performance. The most significant benefit for them is the “Triple Extension.” We talk about a triple extension when we simultaneously extend our ankles, knees and hips. Sports Athletes shouldn’t really care about Power Cleans vs. And some sports athletes are probably better off with just Power Cleans because of what their sport wants them to do. Weightlifters should aim for a big squat to maximize their Clean output and save their power for the Jerk. If you’re a Crossfitter, you won’t come around practicing both because you have to do both in classes or competitions. And “B” can tell you a lot about which version you want to do. You’re doing “A” because you want “B” to happen. In training, you should have a specific goal in mind when you do something. That means everyone should prefer this style over the Power Clean version, right!? Not so fast, my friend. So in theory, you should be able to have a higher clean max if you catch it in a squat. Side note: Sorry for using the term “Squat Clean.” Weightlifters hate this term because there is no such thing. Is that okay? Or should this be different? Especially in the Crossfit scene, it’s pretty usual that athletes can Power Clean their max Clean. For those people, it’s pretty common to fail lift because they lack the needed squat strength. If you want to catch the bar in a Power Clean, you also need to pull the bar higher.Īlthough you won’t see a lot of failed cleans at an elite level, it’s a whole different thing at an amateur level. So catching the bar and pulling it high enough is the most crucial part. That means that as long as they can get under the bar and catch it relatively well, they won’t have any issue squatting the weight. Most elite lifters’ front squat max is way above their max clean weight. For most weightlifters, the limiting factor of all Olympic lifts is how high they can pull the bar. So why do most Olympic weightlifters prefer a Clean with a full squat in a competition? Simply because they can clean more weight that way. It doesn’t matter if you caught the bar in a quarter squat. As long as you stand up with the bar on your shoulders, it’s a good lift. There’s no regulation that forces you to go through a full squat. There will be no difference between a Power Clean and a Clean in weightlifting competitions. Everything else is considered a Power Clean. In fact, we talk about a squat if you’re hip crease is below your knee cap. ![]() That doesn’t mean that you won’t bend your knees a bit in the catch position. You won’t have to do a squat in a Power Clean. The main difference between a Power Clean and a Clean is pretty simple. And one of those options is the Power Clean. If you’re more of an intermediate lifter and have some issues with the second pull in the clean, Hang Cleans starting at your knees can be beneficial.īut without going too much into detail, you will always have different options that are more or less useful for your progress. In my experience, this works really well with beginners makes it easy to teach them the correct position. That way, I can simplify the movement and teach the last and probably most crucial portion of the lift – the third pull. Instead, we start from a hanging position and do some sets of “Hang Cleans.” There are a lot of different starting positions we can choose from to address specific problems we want to solve.įor example, I like to do High Hang Cleans from the Power Position with beginners. You probably don’t want to clean from the floor all of the time. However, you can use many different variations in training and split up the clean into partial movements. If you want to compete in weightlifting, you will have to lift the bar from the floor and bring it to your shoulders in one fluently motion. ![]()
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