Exercise Library
Power Clean With No Jump
AKA Power clean with no feet, no foot power clean, no jump power clean
AKA Power clean with no feet, no foot power clean, no jump power clean
The power clean with no jump can be used to help improve balance, leg drive power and timing, bar-body interaction, and timing of the pull under in the clean.
Set your clean starting position. Note that cleans without jump are typically done with the feet in the squat stance, but because you won’t be squatting here, use your normal pulling stance.
Perform a power clean as usual, but at the top of the pull, continue pushing with the legs and pulling the bar up higher than you normally would before pulling under aggressively, racking the bar above a parallel squat, and keeping the balls of the feet in contact with the floor throughout the motion.
Notes
It’s easy to do a power clean without moving the feet by cutting the leg drive off early and/or exaggerating hip extension, but this defeats the purpose of the exercise and actually makes it exacerbate the problem its intended to correct. The feet should remain planted because you continue to push with the legs harder and longer, not because you don’t finish the pull well.
Purpose
The power clean with no jump primarily helps to train a longer and more powerful leg drive in the pull of the clean, and better timing of the transition between the second and third pulls, specifically the need to continue driving against the floor while initiating the pull under. Additionally, it can be helpful to correct any type of imbalances during the pull or turnover of the lift because the athlete’s base can’t move to compensate for unintended displacement of the center of mass, or simply to help reduce excessive foot elevation. The power receiving position naturally limits weight to allow it to be used on lighter clean days well, and it helps train a quicker change of direction and turnover for the clean.
Programming
This exercise can be used as a technique primer before a clean session or as a standalone technique exercise. Typically in the latter case, it would be used on lighter training days between heavier clean training sessions. Athletes who are experienced with the lift may be able to use a high percentage of their best power clean, in some cases very near to their max; less experienced athletes will typically be using 40-60% of their best power clean.
Variations
Any power clean variation can be performed without lifting the feet, such as hang, segment, from blocks, on a riser, etc.
Set your clean starting position. Note that cleans without jump are typically done with the feet in the squat stance, but because you won’t be squatting here, use your normal pulling stance.
Perform a power clean as usual, but at the top of the pull, continue pushing with the legs and pulling the bar up higher than you normally would before pulling under aggressively, racking the bar above a parallel squat, and keeping the balls of the feet in contact with the floor throughout the motion.
Notes
It’s easy to do a power clean without moving the feet by cutting the leg drive off early and/or exaggerating hip extension, but this defeats the purpose of the exercise and actually makes it exacerbate the problem its intended to correct. The feet should remain planted because you continue to push with the legs harder and longer, not because you don’t finish the pull well.
Purpose
The power clean with no jump primarily helps to train a longer and more powerful leg drive in the pull of the clean, and better timing of the transition between the second and third pulls, specifically the need to continue driving against the floor while initiating the pull under. Additionally, it can be helpful to correct any type of imbalances during the pull or turnover of the lift because the athlete’s base can’t move to compensate for unintended displacement of the center of mass, or simply to help reduce excessive foot elevation. The power receiving position naturally limits weight to allow it to be used on lighter clean days well, and it helps train a quicker change of direction and turnover for the clean.
Programming
This exercise can be used as a technique primer before a clean session or as a standalone technique exercise. Typically in the latter case, it would be used on lighter training days between heavier clean training sessions. Athletes who are experienced with the lift may be able to use a high percentage of their best power clean, in some cases very near to their max; less experienced athletes will typically be using 40-60% of their best power clean.
Variations
Any power clean variation can be performed without lifting the feet, such as hang, segment, from blocks, on a riser, etc.
