The Mistake That’s Costing You Pounds in Your Cleans: How To Power Clean Heavy Weight
Power cleans are one of the most popular exercises for building explosive strength and explosiveness. They’re also great for developing your overall athletic ability because they involve multiple muscle groups working together at once. However, if you don’t do them correctly, it can lead to injury or even cause you to lose some of those gains!
It’s not just beginners who struggle with these lifts; experienced lifters have problems too. And while there are many ways to correct improper technique, I’m going to share three tips that will help you avoid any potential issues when performing power cleans properly.
1 – Don’t Use A Kettlebell Instead Of A Barbell For Power Cleans
Kettlebells are awesome tools for training the squat, deadlift, bench press and other major compound movements. But they aren’t ideal for power cleans, which require you to use all four limbs simultaneously.
If you want to get stronger and improve your overall athleticism, then using kettlebells isn’t the way to go. If you’re doing them right, however, kettlebells can still be useful for certain exercises like overhead presses and pullups.
2 – Power Cleans Are Not Explosive Full Snatches
The snatch is a great exercise that involves elevating a barbell from the floor to overhead in one continuous motion. But it’s a different movement than the power clean, so there’s no reason to confuse the two.
When you’re performing snatches, you don’t have to worry about keeping tension in your entire body. You can use a two-arm grip or even a one-arm grip if you’re strong enough. It doesn’t matter because you’re pulling with your arms to help get the barbell up to your waist.
But in a power clean, you need to keep your back arched and legs tense during the entire movement. Otherwise, the bar will quickly bounce off your body and land on the ground. So don’t try to use the snatch as a power clean substitute.
3 – You Need A Variety Of Grips For Power Cleans
The most common grip for power cleans is known as an over-under grip, where your hands are placed one over the other. This is a good starting point for beginners, but to really jump up to the next weight class you’ll need to widen your grip.
For most lifters, this will mean moving your hands out to a shoulder-width grip. But if you’re more experienced and have greater levels of strength, you’ll need to move your hands out even further until you’re holding the bar with a parallel grip.
Remember, just because you’re pulling with a wider grip doesn’t mean you have permission to use straps. You still need to build your hand strength, so train hard!
If you can avoid these three common mistakes when performing power cleans, then your technique will be on the right track and you’ll have an easier time building explosive strength and athleticism.
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