1. Chelsea Barron
The Power Clean

2. Technique

3. Technique Starting Position Upward Movement Phase
1st Pull
Scoop
2nd Pull
Catch
Downward Movement Phase

4. Technique Starting Position
Feet hip to shoulder width apart and slightly turned out
Pronated grip, hands slightly wider than shoulders on outside of knees
Bar should be in line with the shoulders and over the balls of the feet
Back flat and chest up

5. Technique Upward Movement Phase: First Pull
Elbows remain extended as you lift the bar with hip and knee extension
Hips should always stay below the shoulders and maintain a flat back
Bar should be kept close to shins
Elbows remain extended and back stays flat
When bar rises above knees, move hips forward slightly to bring the bar over the thighs

6. Technique Upward Movement Phase: Second Pull Most explosive phase
Jump up (hip and knee extension, plantar flexion)
As lower body comes to full extension, shrug rapidly with elbows still extended
At highest point of shrug, flex elbows and pull body under the bar
Pull with arms as long as possible
Keep back flat
Elbows pointed out

7. Technique Upward Movement Phase: Catch
After lower body has fully extended and bar reaches max height, pull body under bar
Hips and knees go into a quarter squat
Rack bar on clavicles with upper arms parallel to floor
Neutral head, flat feet, back straight and abs engaged
Stand up, hips and knees fully extended

8. Technique Downward Movement Phase
Gradually lower bar to thighs, flex hips and knees to cushion
Squat down with elbows extended until the bar reaches the floow

9. Spotting Typically no spotting
If lifter begins to fall or loses balance, they get out from under the bar and let it fall to the platform
In some cases, a spotter could stand behind lifter to help them regain balance should they begin to tip backward

10. Major Muscles Involved
Gluteus Maximus
Semimembranosus, Semitendinosus and Biceps Femoris
Vastus Lateralis, Vastus Intermedius, Vastus Medialis and Rectus Femoris
Soleus and Gastrocnemius
Deltoids
Trapezius

11. Variations Clean and Jerk Hang Clean Bar begins just above the knees
not at the floor

12. Typical Technique Errors
Rounding the back
Jumping backwards on the catch
Elbows too low
Throwing the head back – throws off balance
Pulling bar with the arms (upright row)
Not reaching full extension, usually at the hips

13. Video