Power Clean Exercise:
Tips for Proper Power Clean Form

The power clean exercise must be executed with precision in order to capitalize on the benefits of power cleans, and to avoid injuries.

If you don't already know the basics of this exercise, then you should first read the guide on how to do power cleans.

Power Clean Tips. The exercise tips listed below will improve efficacy of the lift and prevent common issues, such as excessive stress on your shoulder or wrist joints.

• Using the Arms for Pulling. Do not use your arms to pull the bar up, you should be using your upper back and traps. The "hook" grip will help you to take the pressure off your forearms.
• Leaning Forward. Your weight should be firmly on your heels while the bar stays in contact with the legs. To ensure that you do not lean forward, try to touch the bar to your chest as you take it to the rack position.
• Warm Up for Proper Elbow Positioning. The higher your elbows, the lower will be the chance of hurting your wrists. Stretching the triceps and wrists will prepare them and make them more flexible for the rack position.
• Yes to Glutes. No to Lower Back. Do not use your lower back to power clean. While the lower back certainly will get worked indirectly, the right way is to put your hips forward while you work your glutes.

Ending Position. The correct ending position for the power clean exercise should include shoulder blades thrust back and down, chest up, weight on the heels, hips engaged, and head straight. This position will minimize the possibility of errors.

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