Home HEALTH Top 10 Benefits of Power Clean | Thehealthxp

Top 10 Benefits of Power Clean | Thehealthxp


Top 10 Amazing Benefits of Power Clean

Do you want to become strong through power clean? Here is some step by step process that helps you in your beginner stage.

What is a power clean?

power clean

Power clean or clean and jerk is a typical lift in weight lifting in which weight is raised from the floor to shoulder height and held there briefly, and then pushed overhead in the rapid motion of arms, typically accompanied by a spring or lunge from the legs.

Power clean is a perfect exercise for the violent hip-leg extension of the second pull and engages all the major muscles in the body from the top to the bottom toe to work together. The power clean also helps us to strengthen the back muscles, glutes, hamstrings, and calves which are together called a posterior chain.

In one word, doing the power clean exercise increases your explosiveness and strength. The power clean is a very useful exercise for the Olympians to train explosively. It is one of the toughest exercises to master on. 

What muscles do power cleans work?

power clean

The total body muscles work when power clean is performed. The upper and lower body is worked out during the power clean. The major muscles groups that are targeted primarily during the power clean are

  • Forearms, biceps, calves, quadriceps, and hamstrings
  • Glutes, lower back, and abs.
  • Traps and shoulders are engaged in the second pull.

Power clean for beginners:

power clean

Powerclean is one of the hardest exercises to be performed regularly unless you are extremely fit. As it is a very complex move it should be practiced often. The power clean is generally performed with weight double than the body weight.

Usually, it varies with 0.7-1.2 times the bodyweight for females and 1.2-1.8 times the bodyweight for the male athletes. For a beginner, it is ideal to have 1-2 strength endurance sessions per week. If you opt for power clean you can perform it up to 2-3 times per week. Your workouts should always be performed with manageable weights with around 60-85% of your maximum ability.

The most important is the speed of movement rather than the load. If you want to achieve maximum velocity on every rep, keep your rep range limited to 1-5 reps per set. Most of the time take reasonable weights and do it faster and with more intensity for optimum results.

Set up for power clean:

  • Place the bar close to your legs and stand with your feet with hip-width apart. Now, reach down and grab the bar with a firm grip with an overhand and make sure to keep your back flat and your chest up.
  • Pull the bar off the floor in a vertically straight line by powerfully extending the legs.
  • Once the bar reaches above your knees, slightly bend your knees and initiate the second pull which is called a scoop. This is the toughest part of the power clean.
  • Keep the bar as closely as possible to your body.
  • Quickly bend your knees and hips with your back held straight just like a quarter squat position. Now drive the elbows forward in a racked position across the front of your shoulders with your fingertips across the bar and stand up.
  • From this position drop the bar to the ground.

Benefits of Power clean:

power clean

There are numerous benefits of power clean. Some significant benefits can be mentioned as:

  • Powerclean gives you optimal fitness and immense athleticism irrespective of instrument and variation used ( such as kettlebell, bar, dumbbell)
  • It involves each and every muscle of the body allowing for high amounts of loading and challenges strength, power and body control.
  • The power clean act is found in daily life and is very effective. The powerful hip extension and the body movement is linked to jumping abilities, force output in running, sprinting and tackling.
  • Shoulder flexibility for overhead athletes.
  • Increased athleticism.
  • The exercise also recruits fast-twitch muscle fibers which generate the greatest force and speed making it a key factor to improve vertical jump more effectively than traditional powerlifting moves.
  • Muscle development and explosive strength.
  • Burn body fat.
  • Best workouts for trainees and athletes.
  • Improvement of bone-shattering grip strength.

Clean and press vs clean and jerk:

power clean

  • Both the movements here involve clean, relative to the equipment used it is identical in both movements. The key difference being the technique used to lift the load from shoulder to overhead position for press and jerk respectively.
  • The degree of difficulty is high with clean and jerk as it requires more technique, timing, and coordination to perform it perfectly.
  • Comparatively, one needs to learn and master in order to perform clean and jerk.
  • Both movements involve muscular growth and strength development. Additionally because of slower movements and longer duration under muscular tension clean and press may lead us to increased muscle growth.
  • While both the movements involve lifting mechanism, the clean and jerk typically increase the maximum lifting ability of a person because of its movements.
  • Clean and press and clean and jerk can be used for power development which in turn increases vertical jumping abilities, load-lifting capacity, and power hip extension abilities.
  • Both increase shoulder strength and hypertrophy.

PowerClean Conclusion:

If you spend your time in learning the power clean it helps you multiple benefits, such as

  1. It increases your confidence and motivation.
  2. It also improves your jumping, running, hitting and throwing due to better skill.

People also Ask:

#1. What is the power clean good for?

  • The power clean engages all the major muscles in the body like back muscles, glutes, hamstring, and calves.

#2. Do PowerClean burn fat?

  • Yes, power clean burn fat.

#3. Why is it called PowerClean?

  • The Clean and Jark is Know as the “King of Lifts”. In weight, lifting technique allows for more weight lifted overhead that’s why we called Power Clean.

#4. What are the 3 Olympic Lifts?

  • the Olympic lifts are Power Clean, Power Snatch and Power Jark. These three are usually to develop strength and explosiveness.


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