Power Clean vs Clean: Which One is Right for You?

The power clean and the clean are two of the most popular and effective exercises for building strength, power, and explosiveness. Both exercises involve lifting a barbell from the floor to the shoulders, but they differ in their technique and emphasis. Understanding the nuances of the power clean vs clean can help you choose the right exercise for your goals and training level.

What is the Power Clean?

The power clean is a dynamic lift that emphasizes speed and explosiveness. It involves a quick, powerful pull from the floor, followed by a shrug and a high pull to the chest. The barbell is then caught in the front rack position, with the elbows high and the bar resting across the front of the shoulders.

What is the Clean?

The clean is a more technical and controlled lift that emphasizes strength and stability. It involves a controlled pull from the floor, followed by a squat and a pull to the shoulders. The barbell is then caught in the front rack position, with the elbows high and the bar resting across the front of the shoulders.

Key Differences Between Power Clean and Clean

1. Speed and Explosiveness: The power clean emphasizes speed and explosiveness, while the clean emphasizes strength and stability.

2. Movement Pattern: The power clean involves a quick, powerful pull and a high pull to the chest, while the clean involves a controlled pull and a squat.

3. Muscle Activation: The power clean activates more fast-twitch muscle fibers, which are responsible for power and explosiveness. The clean activates more slow-twitch muscle fibers, which are responsible for strength and endurance.

4. Technique: The power clean requires a more explosive and dynamic technique, while the clean requires a more controlled and technical technique.

5. Skill Level: The power clean is generally considered to be a more advanced exercise than the clean.

Benefits of the Power Clean

The power clean offers numerous benefits, including:

• Increased Power and Explosiveness: The power clean is an excellent exercise for developing power and explosiveness, which can be beneficial for athletes in a variety of sports.
• Improved Muscle Mass and Strength: The power clean recruits a large number of muscle groups, making it an effective exercise for building muscle mass and strength.
• Enhanced Athleticism: The power clean can help to improve athleticism by increasing speed, agility, and coordination.
• Increased Bone Density: The power clean is a weight-bearing exercise that can help to increase bone density and reduce the risk of osteoporosis.

Benefits of the Clean

The clean also offers a variety of benefits, including:

• Increased Strength and Stability: The clean is an excellent exercise for developing strength and stability, which can be beneficial for everyday activities and athletic performance.
• Improved Core Strength: The clean engages the core muscles, which are essential for stability and balance.
• Enhanced Coordination and Control: The clean requires a high degree of coordination and control, which can help to improve overall athleticism.
• Increased Muscle Mass: The clean recruits a large number of muscle groups, making it an effective exercise for building muscle mass.

Choosing the Right Exercise

The best exercise for you will depend on your individual goals and training level.

Power Clean:

• Best for: Athletes looking to increase power and explosiveness, individuals with a high level of strength and experience with Olympic lifts.
• Not recommended for: Beginners, individuals with limited mobility, those with injuries, those seeking a more controlled exercise.

Clean:

• Best for: Individuals looking to increase strength and stability, beginners, those with limited mobility, those with injuries, those seeking a more controlled exercise.
• Not recommended for: Athletes looking to increase power and explosiveness, individuals with limited experience with Olympic lifts.

Tips for Performing Power Cleans and Cleans

Power Clean:

• Focus on speed and explosiveness: Drive the bar up quickly and powerfully.
• Keep your back straight: Maintain a neutral spine throughout the lift.
• Use a full range of motion: Extend your hips and knees fully at the bottom of the lift.
• Catch the bar in the front rack position: Elbows high, bar resting across the front of the shoulders.

Clean:

• Focus on control and technique: Lift the bar in a controlled and deliberate manner.
• Maintain a tight grip: Keep a firm grip on the bar throughout the lift.
• Use a full range of motion: Squat down fully to receive the bar in the front rack position.
• Catch the bar in the front rack position: Elbows high, bar resting across the front of the shoulders.

Power Clean vs Clean: Which One Should You Choose?

Ultimately, the best exercise for you will depend on your individual goals and training level. If you are looking to increase power and explosiveness, the power clean is a good option. If you are looking to increase strength and stability, the clean is a better choice.

Beyond the Basics: Variations and Progressions

Both the power clean and the clean have variations and progressions that can be used to challenge yourself and continue to improve.

Power Clean Variations:

• Hang Power Clean: This variation starts with the bar already in the hang position, eliminating the initial pull from the floor.
• Power Clean from Blocks: This variation involves starting with the bar on blocks, allowing you to focus on the explosive pull and catch.

Clean Variations:

• Hang Clean: This variation starts with the bar already in the hang position, eliminating the initial pull from the floor.
• Clean from Blocks: This variation involves starting with the bar on blocks, allowing you to focus on the squat and catch.

Progressions:

• Empty Bar: Start with the empty barbell to practice technique and develop strength.
• Light Weights: Gradually increase the weight as you become more proficient.
• Variations: Introduce variations to challenge yourself and improve your technique.

The Final Lift: A Wrap-Up

The power clean and the clean are both excellent exercises for building strength, power, and explosiveness. Choosing the right exercise for you depends on your individual goals and training level. The power clean is best for those seeking to maximize power and explosiveness, while the clean is a more controlled and versatile option. By understanding the key differences and benefits of each exercise, you can make an informed decision and choose the one that best suits your needs.

Questions You May Have

Q: Can I do both power cleans and cleans in the same workout?

A: Yes, you can incorporate both exercises into your workout, but it’s important to prioritize technique and proper form.

Q: How much weight should I start with?

A: Start with a weight that allows you to maintain proper form and technique. Gradually increase the weight as you become stronger.

Q: How often should I train power cleans and cleans?

A: It’s generally recommended to train these exercises 1-2 times per week, allowing for adequate rest and recovery.

Q: What are some common mistakes to avoid?

A: Common mistakes include rounding the back, not using a full range of motion, and not maintaining a tight grip on the bar.

Q: Are power cleans and cleans safe for everyone?

A: While both exercises are beneficial, they can be challenging and require proper technique. It’s essential to consult with a qualified trainer to learn the proper form and to ensure safety.