Fourth, when lifting from the hang, athletes tend to use their arms too much, and that means they are primarily using the upper body to perform the movement. This is because of a process known as ‘Epiphysis loading’. Power cleans recruit a lot of fast-twitch muscle fibers, which are responsible for explosive power. Check out the video above featuring strength coach Mike Anderson to learn how to perform it. Very insightful, and helpful for anyone on the fence about adding the power clean to their exercise repertoire. Sure, it’s nice to look great, but one of the biggest benefits of functional training is the fact that many exercises help promote grip strength. This is can come in handy in the majority of sports that require explosive speed, or explosive contact. Hang cleans, power cleans and clean pulls are explosive, Olympic-type exercises that build power in your hips and legs. The gluteus maximus is the largest of the hip muscles and is the prime mover of … Because theres less demand for mobility and most of the time a clean is missed is because of a technical fault from the 1st and 2nd pull. If you decide to just go it yourself and grab a bar and start doing power cleans on your own there is a good chance you are likely doing some part of the lift incorrectly, and if you are not doing it correctly there is a chance you could get injured. The reason you should powerclean is to increase your power production. Another of the awesome benefits that we’re going to look at today, is the fact that the exercise helps to promote great posture. You’re utilizing a lot of muscles in the body, and as the exercise is so difficult to perform you’ll find that you’re working extremely hard and are burning a lot of calories. The Olympic Lifts require a lot of pulling and dropping at fast speeds with a reverse G affect with heavy weights which in the long run is probably not that great for your joints and can leave you open to injury if not done correctly and in addition works contrary to building muscle mass – unless you are trying to build your glutes. The more you utilize and recruit during the lift, the more power you can generate as these are responsible for explosive strength and power. More specifically the power clean is an Olympic style lift that many programs teach because it “practices explosiveness.” What movements from a power clean translate to any sport? The kettlebell clean has a bottom position that is the same as a hang clean from the knees. Compound exercises are exercises that work for multiple muscle groups at the same time. Once you master it, however, the movement will be effortless, and you’ll flow from one phase to the next. Not only that, but it also helps to keep you safe in the process. I have been doing Olympic lifting for 20 years for supplementing my soccer games. The heavier amount of weight that is lifted the increased risk of injury and severity of injury. Hang cleans should be part of anyone who wishes to build proper posture and build lean muscles. For increasing power as it pertains to the power clean only, the clean pull should be done at 110% of the (X)RM where X is the number of reps the athlete is doing in that particular set. Functional benefits of functional exercises will help you out in everyday life. Okay, there’s no rule that says that you need to join a CrossFit class to perform power cleans, but you’ll likely see them being performed in CrossFit gyms (boxes) more commonly than you would at conventional gyms. Keep the bar very close to your body as you pull it toward the ceiling. 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