POWER

CLEANS
Muscles Targeted:
Quadriceps, Deltoids, Core, Triceps Brachii
Equipment needed: A Barbell and
Weighted Plates
Starting Body Position
1. Feet roughly shoulder-width
apart
2. Grip slightly outside shoulder- 2.First, pull
width Pull the bar off the floor by
3. Shoulders positioned directly powerfully extending your
over the bar Movement Principles legs, making sure to keep your
4. Back straight 1.Setup back flat and your chest up.
Begin with the bar on the floor The bar should travel
5. Hips hinged back
positioned close to your shins over your
vertically in a straight line, not
shoelaces. Stand with your feet hip-
width apart, reach down, and grab the
into you like during a Deadlift.
bar with an overhand, shoulder-width
grip.
Sit your butt down and stick your chest
up. Pull your shoulder blades down and
back and tighten your core. Your elbows
should be rotated out to the sides with 3.Scoop and second pull
your arms completely straight. Look Once the bar is above your
straight ahead. knees, shift your torso to a
vertical position and rebend
4.Catch your knees slightly. This is
5.Drop the bar Quickly drop into a quarter- the scoop.
From this position, drop squat position with your back Now initiate the second pull
the bar to the ground in straight, and hips and knees —the most powerful portion
front of you, but only do slightly bent. Drive your of the movement—by
this if you’re using bumper elbows forward to rotate violently jumping straight
plates and ideally, you’re them around in the bar and up, fully extending your hips,
on a lifting platform. If catch the bar in the racked knees, and ankles (triple
you’re using a lightweight, position across the front of extension), while
you can lower it to the your shoulders with your simultaneously shrugging
ground as shown in the fingertips under the bar. Now the bar with your shoulders.
video above. stand up. Keep the bar as close to your
body as possible.

Additional Considerations Connection To

When dropping the bar make Hockey
sure you take a step away from
the bar to make sure it doesn’t For hockey players, power cleans are almost a necessity
bounce and hit you. to do because of how much they can help increase so
When doing the second pull and many things. Power cleans are an effective way to
scoop make sure you use your develop power and explosiveness in both the upper and
lower body. Meaning, for hockey, helps you build and
hips to thrust the bar above achieve a stronger shot, helps you develop a stronger
yourself. and faster stride, and builds the ability to push guys off
the puck. These are all things a good hockey player
needs to be able to succeed in the game.