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Power cleans are a complex, full-body movement that targets multiple muscle groups. They are a popular exercise for athletes and gym-goers looking to build strength and improve athletic performance. The exercise involves a pulling motion, similar to deadlifts, and is known for being challenging to execute correctly. Power cleans target the hamstrings, glutes, quads, calves, back, biceps, shoulders, abdominals, and forearm muscles.
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What You'll Learn
Hamstrings
During cleans, the hamstrings play a primary role in the first pull phase, which involves getting the bar off the floor and up to the mid-thighs. They also actively work throughout the routine to stabilise the knees and collaborate with the glutes during hip extensions. Hip joint extensions are major movements in cleans, and the gluteus maximus plays a significant role as the largest of the hip muscles and the prime mover and stabiliser of hip extensions.
The hamstrings are heavily involved in the hang clean, a variation of the clean. During the hang clean, the hamstrings stretch and get an additional eccentric load and stress. This exercise improves neuromuscular coordination, which is crucial for timing, rhythm, and efficient lifting.
It is important to note that improper technique during cleans can lead to injuries and unnecessary stress. Therefore, it is recommended to pay attention to common mistakes, such as using the lower back to lift instead of the hamstrings and glutes.
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Glutes
The glutes are some of the strongest muscles in the body and play a crucial role in power cleans. The gluteus maximus, the largest muscle in the buttocks, is a powerhouse for hip extension, a major movement in power cleans. Strong glutes are essential for lifting heavy weights during power cleans.
During the first pull phase of a power clean, the glutes work with the hamstrings to help extend the hips and get the barbell off the floor. This is an explosive movement that requires a reasonable amount of weight to be shifted in a short space of time. The glutes are heavily engaged as you lift the barbell from the ground, working to straighten the hips.
In the hang clean, a variation of the power clean, the glutes are stretched and placed under additional eccentric load and stress. This exercise improves neuromuscular coordination, which is crucial for timing, rhythm, and an efficient lift. The hang clean is a valuable tool for developing total-body strength and agility, and the explosive hip extension movement can be transferred to many other sports.
The power clean is an excellent exercise for developing lower-body strength and explosive power. It is a compound movement that targets multiple muscle groups, including the glutes, simultaneously. This exercise is prevalent among athletes as it has been linked to improved sports performance.
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Quadriceps
The power clean is a complex, whole-body movement that stimulates many major muscle groups. It is an excellent exercise for developing total-body power, strength, and explosiveness. The dynamic nature of the exercise targets various muscle groups, making it effective for building overall strength and power, as well as increasing endurance and improving athletic performance.
The quads are crucial in the power clean for stabilizing and supporting the weight. They work in conjunction with other muscle groups, such as the hamstrings, glutes, calves, back, biceps, shoulders, abdominals, and forearm muscles, to execute the movement successfully.
Additionally, the power clean can provide benefits beyond muscle development. It enhances bone strength and flexibility, as well as strengthening connective tissue and joints. This exercise also improves grip strength and can contribute to better posture by strengthening the posterior chain of the body.
Overall, the power clean is a challenging exercise that requires skill and practice to perfect. It is an effective tool for athletes and individuals looking to develop whole-body strength, power, and explosiveness, while also providing benefits for muscle hypertrophy and calorie burning.
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Forearms
Forearm flexors are crucial for cleans. To begin, step up close to the bar so that it is positioned over the middle of your foot. Lean forward and grip the bar with an overhand grip, ensuring your hands are about shoulder-width apart. This initial position is essential for engaging the forearm flexors. As you lift the bar in a smooth yet fast motion, your forearm muscles contract, enabling you to maintain a strong grip on the bar.
The tendons of the forearm flexors extend beyond the base of the hand, reaching the middle finger bones and even the fingertips in some cases. This anatomical design enhances their role in wrist flexion and gripping, which are fundamental to executing cleans effectively. The ability to flex the wrist and maintain a secure grip ensures stability and control during the lift.
During the hang clean, a variation of the clean, the forearms are actively engaged to maintain a strong hook grip on the bar. This grip is crucial for guiding and controlling the bar's movement throughout the exercise. Additionally, the forearms assist in stabilizing the bar, contributing to overall balance during the lift.
While the clean primarily targets the lower body, it also works the muscles in the upper body, including the forearms. The nature of the clean exercise, which involves lifting a barbell from the floor and catching it in a squat position, demands significant engagement of the forearm muscles for grip strength and stabilization. This engagement results in increased muscle definition and improved athleticism.
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Shoulders
The clean is a highly effective exercise for developing power and total-body strength. It is particularly useful for building strength in the lower body and legs.
The shoulders play a crucial role in the clean exercise, as they are used to create a 'shelf' to support the weight during the catch portion of the movement. This involves shrugging the shoulders and rotating the shoulder blades to stabilize the weight. The deltoids (delts) in the shoulder are specifically engaged to lift your arms and pull your elbows out during the scoop and second pull, and to maintain shoulder stability during the catch phase.
To avoid injury, it is important to ensure that you are not allowing the bar to crash onto your shoulders. Instead, focus on initiating the movement with a big shrug and keeping the barbell close to your body throughout the lift.
Additionally, exercises such as the Dumbbell Shoulder Press, Dumbbell Front Raise, and Dumbbell Shoulder Raise can be incorporated into your routine as they are isolation exercises that specifically target the shoulder muscles, helping to build strength and muscle mass. These exercises can also help identify and address any strength imbalances between sides.
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Frequently asked questions
Power clean is a whole-body movement that stimulates many major muscle groups throughout the body. It is a high-intensity, Olympic weightlifting movement often used by athletes, CrossFitters, Olympic weightlifters, and recreational gym-goers.
Power cleans target multiple muscle groups, including the hamstrings, glutes, quads, calves, back, biceps, shoulders, abdominals, and forearm muscles.
Power cleans are an excellent way to develop total-body power and enhance speed, athleticism, and functional strength. They can also increase endurance, aid in fat loss, and improve muscle imbalances.
