Power Clean

Resistance Training · Book exercise 6.132

The Power Clean combines the floor pull with an explosive extension and a controlled front-rack receive. The book demonstration ends after the clean, standing recovery and controlled return to the floor.

Technique Position References

These photographs illustrate two positions used in the clean. They come from the clean-pull and hang-clean demonstrations; they are position references, not a continuous photographic sequence of the complete power clean.

Barbell floor starting position used as a reference for the first pull — Floor pulling position, shown in the Clean Pull demonstration. Set the bar close and establish the pulling position before initiating the lift.

Front-rack receiving position with elbows forward and knees bent — Front-rack receiving-position reference from the Hang Clean To Power Receive. For the Power Clean, begin from the floor, receive the bar, stand and return it under control. An overhead press is not part of exercise 6.132.

Follow the written sequence below for the transitions between these positions and the controlled return.

How To Perform

Start from the floor in a stable pulling position. Move through a controlled first pull, accelerate into full lower-body extension and receive the bar securely in the front rack. Stand to complete the repetition, then return the bar to the floor under control.

Technique Cues

Keep the bar close, preserve control through the pull and receive, and complete the clean in the front rack. Do not add an overhead press.

Related Technique References

Clean Pull From The Floor · Hang Clean To Power Receive · Resistance Training Library

Book Reference

Exercise 6.132 in Advanced Concepts of Strength & Conditioning for Tennis, Second Edition.