The Power Clean is an explosive full-body exercise that can help any athlete in any sport–if it's performed correctly. But this exercise—like all Olympic lifts—is very technical and needs to be executed with precision to achieve maximum benefits while reducing your chance of injury.
Ideally, you want to learn how to Power Clean under the guidance of a certified strength and conditioning coach. We at Performance Strength Lab are offering you this for Free. Not only by a certified strength and conditioning coach but also a Level 2 USA Weightlifting Coach.
Benefits of the Power Clean
The Power Clean—and other Olympic Lifts—will make you a more powerful and explosive athlete, essential for those who depend on explosiveness to run up a hill, sprint to the finish-line, out-jump opponents for a rebound, or crush a serve in volleyball (just to name a few activities). Reality is all sports require explosiveness.
The Power Clean trains "triple extension"—your ankles, knees and hip joints must extend simultaneously—which is a key movement for athletic performance. The exercise also recruits fast-twitch muscle fibers, which generate the greatest force and speed. And athletes who need to jump are especially well-served by learning the move, which has been shown to improve vertical jump more effectively than traditional powerlifting moves like the Squat.
What muscles are involved? Literally all of them. Just look at the activation chart above. Your core, quads, hamstrings, calves and glutes are the driving forces behind most of the movement, but your traps and shoulders are engaged during the second pull. And that's to say nothing of the muscles in your arms, forearms and back, which also get involved. Simply put: this exercise works the entire body.