Athena Vale
Power cleans are a dynamic compound exercise that targets multiple muscle groups, including the posterior chain, shoulders, core, upper and lower back, and legs. The exercise involves lifting a loaded barbell from the ground to your shoulders in one swift and explosive motion. It is an excellent way to develop your explosiveness and overall power, translating to improved athletic performance in sports that require fast and powerful movements. The number of reps and weight used will depend on your training program and goals, which could include improving technique, increasing power output, or bolstering strength.
| Characteristics | Values |
|---|---|
| Muscle groups targeted | Upper body, lower body, posterior chain, shoulders, core |
| Muscle fibres | Damage to muscle fibres stimulates muscle hypertrophy, increasing total muscle mass |
| Muscle groups | Forearms, hands, wrist flexors, hamstrings, quadriceps, glutes, calves, traps, biceps, delts, spinal erectors, latissimus dorsi, trapezius |
| Other | Increases full body speed and power, improves posture, increases bone density, improves coordination, improves athletic performance |
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Upper body
Power cleans are a dynamic compound exercise that targets multiple muscle groups in the upper body, including the shoulders, core, back, and arms.
The trapezius muscles in the upper back and the deltoids in the shoulders are the primary upper body muscles used during power cleans. The trapezius muscles support the weight of the body and help to keep the spine aligned, while the deltoids stabilise the bar during the catch phase and keep the upper body in control. The latissimus dorsi muscles in the upper back also provide a framework for the bones and work with the abdominal muscles to maintain an aligned spine throughout the movement.
The biceps and forearms are also engaged during power cleans, helping to control the bar's movement and assisting in stabilising it. The biceps are crucial for flexing the elbows to get the arms in position for the catch, while the forearms work with the hands and clavicle to create a shelf for the weight to rest on.
The upper traps are also engaged during power cleans, helping to shrug the shoulders. The combination of the calves and upper traps working together at the top of the lift is crucial for power cleaning effectively.
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Lower body
Power cleans are a dynamic compound exercise that targets multiple muscle groups in the body. The lower body muscles that are targeted include the quadriceps, hamstrings, glutes, and calves.
The quadriceps, located at the front of your thighs, play a critical role in the power clean. They are responsible for straightening your knees and are used to generate significant force to propel the barbell upward during the upward phase of the movement.
The hamstrings are located beneath your hips and are responsible for bending the knee joint and extending and rotating the hip joints. They are crucial for running and are, therefore, a primary concern for athletes.
The glutes are a set of muscles that lie in the back of your pelvis, at the top of your legs. They are composed of the gluteus maximus, medius, and minimus, and are targeted by movements such as squats and deadlifts. The gluteus muscles are responsible for extending and abducting the hips and are crucial to the rotation of the legs.
The calves are also targeted during power cleans. This exercise requires a combination of strength, speed, and coordination, making it an excellent movement for building functional strength in the entire body.
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Posterior chain
The clean is a highly effective exercise for increasing muscular power and is recommended by strength coaches for their athletes. It is a compound exercise that targets multiple muscle groups, including the posterior chain.
The posterior chain is the collective term for the muscles of the body's backside. These include the upper back, spinal erectors, and the muscles of the back of the pelvis and the legs.
The upper back, including the trapezius and latissimus dorsi muscles, is key to supporting weight and providing a framework for the bones. The spinal erectors are a group of muscles that run deep in the back, covering most of its width. They are the most powerful muscles involved in extending the back and fundamental to maintaining core strength.
The gluteus maximus, medius, and minimus are a set of muscles that lie in the back of the pelvis, at the top of the legs. They are responsible for extending and abducting the hips and are crucial to the rotation of the legs.
The hamstrings are located beneath the hips and are responsible for bending the knee joint and extending and rotating the hip joints. They are one of the most important muscles for running and are, therefore, a primary concern for athletes.
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Shoulders and forearms
The clean is a compound weightlifting exercise that targets multiple muscle groups in the body. It involves lifting a barbell from the floor to the shoulders in one smooth and powerful movement.
Shoulders
The clean and press is considered to be mainly a shoulder exercise. The shoulders are targeted during the clean phase, which involves lifting the bar from the floor up to the rack position. The deltoids in the shoulder work to lift your arms and pull your elbows out during the scoop and second pull. They also help to stabilise the shoulders during the catch phase of the exercise, creating a shelf to support the barbell. The trapezius of the back and the deltoids of the shoulders are the primary upper-body muscles used during the power clean. The trapezius muscles also help to keep the spine aligned throughout the movement.
Forearms
The forearms and hands contain around fifty different muscles that provide dexterity, strength, and endurance. Forearms maintain grip strength, ensuring control of the bar throughout the lift. The wrist flexor muscles in the forearm extend all the way to the fingertips, allowing you to flex your wrist and providing powerful gripping muscles.
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Core and spinal erectors
Power cleans are a dynamic compound exercise that targets multiple muscle groups, including the core and spinal erectors. The core, which includes the abdominal muscles, is crucial for stabilisation during the power clean movement. The spinal erectors, or erector spinae, are a group of muscles that run along the spine and play a vital role in spinal extension and maintaining core stability.
During the power clean exercise, the spinal erectors are engaged to maintain proper spinal alignment and generate the force needed to extend the spine during the upward phase of the movement. This is particularly important when lifting the barbell from the ground to the shoulders in an explosive and dynamic manner. By strengthening the spinal erectors, power cleans can contribute to improved posture and core stability, reducing the risk of injuries and enhancing overall athletic performance.
The core muscles are also actively involved in stabilising the spine and pelvis during the power clean movement. The abdominal muscles contract to maintain a rigid torso, preventing excessive arching or rounding of the lower back. This stabilisation is critical for generating force and transferring it effectively from the lower body to the upper body during the lift. Strong core muscles developed through power cleans can lead to improved balance, coordination, and injury prevention.
In addition to their direct involvement in spinal extension and core stability, the spinal erectors also contribute to the overall strength and power generated during power cleans. As the barbell is lifted, the spinal erectors work in conjunction with other muscle groups to produce the explosive force required to lift the weight. This engagement of the spinal erectors helps to develop their strength and endurance, further enhancing the stability and structural integrity of the spine.
Power cleans are a complex and challenging exercise that requires proper form and technique to execute safely and effectively. It is important to start with lighter weights and focus on perfecting the technique before increasing the load. By targeting the core and spinal erectors, power cleans can provide significant benefits in terms of stability, balance, and injury prevention, making them a valuable exercise for athletes and fitness enthusiasts alike.
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Frequently asked questions
Cleans target multiple muscle groups in the body, including the posterior chain, shoulders, core, upper and lower back, legs, and forearms.
Cleans are a dynamic compound exercise that can increase full-body speed and power. They can also improve athletic performance, strengthen bones, and enhance body awareness.
Some variations of cleans include the hang clean, power clean, and deadlifts. These exercises can be adapted to target specific muscle groups or sports such as basketball or rugby.
