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How to Power Clean [From Olympic Weightlifter Darren Barnes]

Squat University

6.9M subscribers • 1 video on Filmroom

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Strength training

Olympic weightlifter Darren Barnes and Squat University break down the step-by-step technique for performing a proper power clean.

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. Get my book on fixing injury here: amazon.com/Rebuilding-Milo-Foundation-Enhancing-Performance/… Get my book 'The Squat Bible' here: amazon.com/Squat-Bible-Ultimate-Mastering-Strength/dp/154039… Get my 13-Week Squat Program? marketplace.trainheroic.com/workout-plan/program/thomas-prog… Get olympic weightlifting programming (part 1): marketplace.trainheroic.com/workout-plan/program/vaughn-prog… Get olympic weightlifting programming (part 2): marketplace.trainheroic.com/workout-plan/program/vaughn-prog… _______________________________ 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. Subscribe to this channel here: tinyurl.com/y2eq7kpr Recommended products: squatuniversity.com/recommended-products/ ____________________________________________________________ Connect with SquatUniversity: Visit the website: squatuniversity.com Like the Facebook page: facebook.com/SquatUnivers... Follow on Twitter: twitter.com/squatuniversity Follow on SnapChat: @aaronhorschig Follow on Instagram: instagram.com/squat_university Listen to the Podcast on: apple iTunes, Overcast, Pocket Casts, Google Play and the Anchor App! Special thank you to Evan Pierson Productions for his help in making this video! Big thanks to 3d4Medical and their app Complete Anatomy for the visual of the body today. If you would like to use their app at a discounted price, check out this link: st

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2 people recommend this

What commenters say. Recommended as a high-quality tutorial for learning the power clean to build explosive power and hip extension.

@BigDickerDaddyin r/Sprinting • Recommends

…specifically toe spacers/big toe stretching is in order. I would also recommend looking into barefoot style shoes, I wear them and love them. Most stretches and massages for bunions are adductor hallucis stretching like in the video below. A simple antiinflammatory tool like ice should be used to get rid of residual inflammation if present. \- [video \- Calf raises with toes raised onto a towel and forefoot planted on ground, should feel a stretch in foot \- Barefoot warmups, barefoot shoes \- Toe towel crunches \- Toe spreading exercises Duck Feet: HUGE super common issue with sprinters and lifters, honestly stay on top of your mobility work, keep your feet healthy, and keep your…
15View on Reddit

@banProsperin r/trackandfield • Recommends

On “How can I cover up more ground distance in a short period of time while sprinting?”

Here's a decent tutorial and some good examples of power clean. Clean is all about explosive power coming from opening up your hips. Make sure you have proper wrist mobility before doing these, you shouldn't be catching weight on your wrists at all.
3View on Reddit