Exercise Library

Clean From Power Position



The clean from power position can be useful as both a technique drill and a training exercise for lifters with specific technical remediation needs or weaknesses.
 
 
Execution
 
Begin standing in the tall position—standing fully erect with the bar held at arms’ length. Bend smoothly at the knees only as you would for a jerk so that your trunk is vertical, your feet flat on the floor, and the bar against high thigh. This is the starting position for the exercise—it begins from a static start, rather than having a countermovement like a dip clean (it’s really just a dip clean with a pause in the dip position before the lift begins).
 
From the dip position, drive hard against the floor with the legs and extend the hips to perform a clean, completing the rest of the lift as you would for any clean. Make sure to keep the bar against your body throughout the lift—don’t let it be pushed away at any point.
 
 
Purpose
 
The primary purposes of this exercise are to train the leg drive of the clean extension for lifters who are overly reliant on hip extension to the detriment of adequate leg extension, and/or to train the power position for lifters who tend to fail to reach this position in the clean. It’s also helpful to get lifters to remain flat-footed longer through the pull, to help lifters keep the bar against their bodies both in the second and third pulls, and to focus on proper arm mechanics in the pull under (i.e. elbows high and to the sides).
 
 
Programming
 
The clean from power position can also serve as a lighter clean exercise on light training days, replacing power cleans or other hang clean variations to force a reduction in intensity and allow recovery between heavier training days. It’s also an excellent technique primer to be used to reinforce technique before a clean training session. Use 1-3 reps per set.
 
 
Variations
 
The clean from power position can be performed with a countermovement, which makes it a dip clean.
 
 
See Also
 
Dip clean
Hip clean
Hang clean
Tall clean




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