How to Power Clean [From Olympic Weightlifter Darren Barnes]
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- Опубліковано 13 тра 2020
- Learn how to power clean from Olympic weightlifter Darren Barnes.
Join us as we dive into how to power clean, a compound exercise that engages multiple muscle groups, enhances power, and builds overall strength. We'll demonstrate each phase of the lift, including the setup, first pull, transition, second pull, catch, and recovery.
With detailed instructions and visual cues, we'll help you understand the key components of a successful power clean, such as proper grip, hip extension, triple extension, and efficient bar path. We'll also provide tips to address common errors and ensure optimal safety during the exercise.
Whether you're a beginner or experienced lifter, this video is a valuable resource to refine your power clean technique. Subscribe now to our channel to stay updated with our latest videos, where we share expert guidance and training tips to help you reach your fitness goals.
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Key points:
1) Keep your arms long and your elbows turned out to the side (shoulder internal rotation). This will keep the bar close to you during the initial pull.
2) Keep your bodyweight spread evenly across your entire foot. Often athletes will shift onto their toes or back onto their heels during the pull of a clean. This leads to an off balance lift and subsequent jumping forward or back in order to save the lift.
3) Extend! Don't cut your pull short. At the top of the lift you will see extension of the trunk, hips and ankles.
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Music credits
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The dude doing the demo deserves an Emmy 🔥
Right just awesome and on point!!
he should start powerlifting
Powerful performance. A triumph of the human spirit. 👏👏👏
His performance soars through this tour de force. A gripping must see masterpiece and an instant classic. 📣
@@spencercheeseman6750 😂
Awesome tutorial, and huge credit to Darren. He was the perfect demo; as you called out the cues and the dos and don'ts, he demonstrated those differences to punctuate your coaching cues. Awesome
Thanks Mark!
The biggest thing for me to remember to get this movement right was to resist "pulling" the bar with my arms. Once I understood that I was jumping with the bar and then getting under it, things fells into place finally. The elbows bend naturally as they pop up to get in the rack position, not by pulling the weight like an upright row. Also, thinking "quick elbows" helped too. It's one of those movements I became obsessed with because there's so many things to keep in mind over a period of 2 seconds, but when you've done it hundreds (or maybe thousands of times) it seems to happen in slow motion mentally. Love cleans. Everyone should learn how to do them. BTW, great to see a doctor who actually lifts.
facts
This is true to a certain extent but once the bar is at its highest it’s best to pull yourself under the bar as opposed to letting it float into tue front rack
Yo thats smart i gotta start doing that
This comment helped me, thanks!
Darren Barnes did the best clean demo ever. He was like a gd statue when he needed to be, and shifted seamlessly in and out of performing the mechanical errors. The commentary filled in all the holes in my brain and I feel like i have a better than basic understanding of the movement now. Thanks!
Appreciate the slow, steady, sensible camera work.
I just got violently humbled at the gym after a break. More than halved my weight and did this drill till I got it. Thanks
I've watched many instruction videos on the power clean. This one pointed out something so valuable that seems to be left out of the others. That is, rotate the arms inward. That makes such a difference in keeping the path of the bar straight up. Thanks for that gem.
I was hoping for more detailed catching part of the move.
After extension, keep pulling with the arms, elbows high, and then pull yourself under the bar. Think about stomping your feet and getting your elbows up as fast as possible at the same time to catch the bar. To get a good rack position, shove your shoulders forward and upwards to let the bar rest on your delts and not your collar bone. Hope this helps
Darren’s form is exquisite! I’m working on external hip rotation and it’s so cool to see how efficient the motion can be when it’s done perfectly. I liked the side by side demo not because of speed, but because it’s instructive to see the difference between good and great form. Darren is so efficient
why are you so OLD?
Best clean tutorial ive found yet! Super helpfull form and speed wise, even got my wight up from 65kg to 90kg! :)
Speed and technique really helps!
This was really helpful. My wrists would sometimes feel a little strained when doing this exercise, and yeah, as expected, my form wasn't correct. Now my wrists aren't bothered at all, and my delts are on fire :)
Thank you got my form right, these power cleans have really help me be more explosive on the court 🏀
So glad i found this channel ❤ i learned a lot than my past 10 years of lifting. Kudos to you sir
A power clean is when you start from the ground and then go up. This is a hang clean which is when you start the motion hanging the bar at your waist level and then go.
Thank you so much for this comprehensive guide!
Oh yeah, looking forward to more weightlifting demos!
Glad you liked this video!
Watching this because I don't have a squat rack
Thanks for the video. I’ve always worried that having my knees turned out was making the form bad and focusing too much on try to over correct it, leading to loss of both balance and desire to do cleans.
Best description ever cant wait for power clean day
This was exactly what I was after! :) Great video!
Love this, please do more with other exercises, Olympic and non-Olympic
Wow I tried the tight lats and everything you recommended. It will take some getting used to it, I felt like I was hit by a bus. Now I am an old guy but I will keep picking away at it.
Thanks Doc, Darren.
Thanks a lot for making this guys. Very useful
The hip thrust and going under is a challenge for me, I hope to get it mastered mentally n thereby execute it.
Thanks for the knowledge, good video
Thank you so much. I need to practice. Havent donr much of these since hs football. I really appreciate both of you.
I’m a freshman now trying to get used to doing these in the weight room 😅
Great video, I will be saving this to share with clients! Thanks! 🙏
Great video as always, I’ve been into bodybuilding a long time, starting to get into some functional training as I’m learning more about how the body works, which is probably unsurprisingly leading my interests towards olympic lifts! It seems like its one of the best ways to build power and strength... thanks Aaron!
Definitely, I think it's a very interesting sport. I was into bodybuilding too but was inspired by Clarence Kennedy to start Olympic weightlifting. I've gotten so much stronger by Olympic weightlifting!
Ditto; I came here from bodybuilding as well and tbh I've always wanted to learn olympic lifts. They're so epic and they're also a great workout, even though I'm just beginning and my form is atrocious. This is a great video.
How’s your form after 2 years now? Checking in on you.
@@tullyparkerI hope they lived to tell the tale.
It's always the same in the comments😂 people announce to start things and never respond again
Naturally strong guy here who benches 260 at 160lbs after a year of lifting. Strong core, college sprinter, 300lb squat for reps, couldnt hit higher than 135 for reps on power clean. Just couldn't get the form right and kept "pulling" it up with my upper body strength. Watched this video and went to 155 and then 165 like butter, with better form than I did 135 at. Thank you.
You didn’t have to flex on us like that but bro you’re a demon! 260lbs at 160 pounds is insane
I had a really good power clean to press in my 20s.. one of the best in the gym
These are Hang Power Cleans.
Power Cleans are from the floor, which you started to show around the 3:30 mark.
Thank you!
You are good I’ve watched all your videos and you are good. Thank you for your expert opinion and help.
Excellent instructional video
Great tutorial! Just wondering if this exercise can be used as Pre Activation or explosive movement before doing heavy squat? I think this kind of similiar to vertical jump in terms of the muscle used. Thanks.
Guy doing demo is amazing. Great energy! Thanks guys.
I love the moving camera. That makes it impossible to watch anything, because the camera is always moving away from what the viewer was watching. Good Work.
Hi Dr. Horschig, if you could please make a video about ACJ pain, that would be great, thanks a lot!
This is a really good demo. I’ve muscled up 185 thinking it’s a power clean lol just so I can rack the weight on the squat rack. But now I’m gona start training this for 225
Thank you for great tutorial
Love the context.
Great video can’t wait to do this!
Thank you very much for this video.
thank you very much Sterling
Fantastic tutorial
That’s how I do them as well.
I’ve seen other tutorials where they are advising that you push the bar with your hips on the way up.
Damn. Really helpful as this was the video I needed. Thank you!!
Darren did amazing
This helped a lot. Clean really frustratrated me, as was at it for weeks and things werent falling into place. With this broken down and explained slowly was a tremendous help. Thanks Doc and Darren.
Don’t follow this advice. There’s no need to reinvent the wheel, a regular deadlift targets your pulling muscles perfectly fine, and if you want to get something to your shoulders, use a bicep curl. Using momentum like they show in this video is cheating yourself out of results.
@theaccordian9377 you're so dumb
@@theaccordian9377lol
Perfect timing
Perfect demo first one I saw and ima tell you Its the only one I need to see
Awesome instruction. But how important is it to keep toes on the floor? The instructions said to leave them planted, but the demos showed both lifters popping them up. How does it affect the lift?
Dang I need to record my form, need to get my knees further out
Very nice sir... I learned alot in this video, thank u
that's interesting how much both of your knees are bowing out as you transition upwards - is this to keep tension in the glutes? I never felt like I got enough benefit from mine when I power cleaned!
Thanks for the video 👍🏻
Great tutorial!
Sir great clean tips
I love this.
That guy is so good.
Please, is the front rack the last phase of the clean?
Thanks I'm glad your channel exist!! I hate being recommended to crossfit channels..
Gonna add cleans back into the workout regiment!
Dr Aaron, what’s your suggestions of exercises or stretching for over head squat mobility.
Nice one and funny with the challenge! 🎉😁💪
very helpful.
Hi Dr. Horschig, I don't know exactly how wide my feet should be when executing the power clean. Especially when weights get heavier, my catch position tends to get wider. You have a rough cue for how wide your feet should be in the catch position? Thanks!
Is there a correct way to also drop the bar again/ catching back down at the hang clean ? Have hurt lower back doing this, possibly not bracing correctly.
It’s amazing sir
This guy demonstrated it perfectly!!!
Good material
That was great, thanks
Finally!🙏🏻🙏🏻🙏🏻 Thanks Aaron!
You're welcome!
have a question doctor, i thought elbow down(not out), shoulder external rotate(not internal) is the way to activate lat muscle, like in deadlift. so why elbow keep out to turn on lat muscle?
Im really struggling to rack properly. I feel like my wrists and or elbows dont have enough flexibility. By the time the bar rests on my chest/shoulders my pinky is pff the bar and the rest of my fingers are barely hangin on. Help?
This such an awesome tutorial To practice at home I’ve been using a broom stick😂
I always start my clients off with pvc pipe on cleans!
Thanks bro 😎
Awesome thanks
Wow. Yall are crazy good
Helpful, I need to learn how to do powerclean for football practice.
great video
What is the most efficient way to go about continuing to strengthen power cleans and snatches and focusing on better technique while experiencing some slight knee pain 10 years post left patellar tendon rupture surgery and 5 years from right patellar tendon rupture surgery.
I still snatch and clean but, mainly power clean and was just wondering about some supplemental exercises to keep my knees strong mobile and flexible while continuing weiltlifting. The pain isn't bad, but I want to continue to make some gains if possible even if it is just a little bit. I like the Spanish squats, would you have any other possible isolateral strength mobility, and flexibility exercises that I should maybe focus on specifically? Sorry for the long question. I am 40 years old. Would there be a specific weightliftg program for someone like myself that you may recommend?
Gteat video. Clear. Not overexplained just thorough. Step by step because that's what you need. Awesome. Hide the broom though.
Great video. In the demo he goes up on his tip toes. In the live example, that step doesn't exist. Any idea why?
Great tips!!
Thanks!
Hello Aaron, what are best & safest olympic lifts for baseball pitchers.
When you say shoulder internal rotation do you mean the thumb rotating in? I’ve always been talk external rotation for almost all exercises, maybe internal rotation will stop my traps from being in pain after Oly lifting
I am not sure how this movement will affect me. I have Supraspinatus tears in both shoulders as well as infraspinatus on one shoulder. Internal rotation is a part of this movement as mentioned in the video. Should I avoid this movement for now until my pain goes away?
Quick question. Can I incorporate hang power cleans on my pull day? Does it target the back muscles?
Any videos on front squat? Or how to improve power clean??
Best exercise know body does!
Hey can the Smith Machine be a good tool for practicing the poer clean?
Demo goals!! 😂🔥 Wish my Coaches could demo like that 😂💯
Should I thrust the bar at the hips? Do the hips and the bar come in contact?
It’s just that this video made it look like the clean is a hip hinge - is it a hip hinge? I think this is a question that needs to be discussed. For example, if you consider the “double knee bend” cue, does the second pull of the clean recruit power/speed from a hip hinge or a partial squat?
While I have an answer from my experience and body, I’d be interested in some others insights
Do you hip thrust the bar up at the midpoint of the rep?
Thank you, this helped a lot, although I still can’t do them with weights :/
Some clean power cleans
On the highest podition wouldn't the grip lie on a vertical line from your elbow normally like in military press lower pisition ?
Any tips for getting to the triple extension I have a lot of trouble making contact
Does your hips need to push aggainst the bar during the pull part?
1. Flex tri's to turn elbows out so that barbell stays close to body.
2. Core is braced. Learn to keep core braced while breathing through nose so that you do not get on the bus to snap city.
3. Back flat and not over extended. You should feel hamstrings and glutes.
My powerlifting coach always told me not to widen my feet in order to get under the bar. His reasoning was that with more weight people tend to open up to much to get under the bar. This is just an open discussion would like to hear others opinions.