Power Clean

Power Clean: So führst du sie aus

1. 1Set the barbell over mid-foot and stand with feet hip-width apart, shins almost touching the bar.
2. 2Grip the bar just outside your legs with a double-overhand grip, then hinge at the hips and bend your knees until your shoulders sit slightly ahead of the bar, chest up and back flat.
3. 3Begin the first pull by pressing the floor away with your legs, keeping your hips and shoulders rising at the same rate and the bar tracking straight up, close to your shins.
4. 4As the bar passes your knees, sweep it back into your hip crease as your torso comes toward vertical — this loads the hips for the second pull.
5. 5Explode through the second pull by extending hips, knees, and ankles simultaneously, shrugging hard as the bar accelerates up your thighs.
6. 6Pull yourself under the bar as it reaches chest height, dropping into a quarter-squat while whipping your elbows around and forward.
7. 7Receive the bar on your front deltoids and upper chest in the front rack — elbows high, upper arms near parallel to the floor — with your feet landing slightly wider than they started.
8. 8Stand fully upright with the bar racked and under control to complete the rep.
9. 9Return the bar to the floor by reversing it to your thighs and hinging it down, or by dropping it under control if you have bumper plates and a platform.

Technik-Tipps

• Keep the bar brushing your shins and thighs the whole way up — a bar that drifts forward lengthens the moment arm on your hips and low back and pushes the catch out in front of you.
• Treat the shrug and the pull under the bar as one continuous action; any pause at the top of the shrug bleeds the momentum you need to get the bar to catch height.
• Whip your elbows around fast so the bar lands on your front deltoids, not on your wrists — a quick turnover both protects the wrists and locks the rack in.
• Pick loads you can move fast. The power clean is scored by bar speed, not by grinding, and a sluggish first pull means the weight is too heavy for that session.
• Use collars, lift over bumper plates and a platform, and bail by shoving the bar forward and stepping back if you miss the catch — never twist under a bar you have already lost.

Häufige Fehler

• Jerking the bar off the floor: rushing the first pull lets the hips shoot up before the legs contribute, turning the lift into a stiff-leg deadlift and killing the leverage needed for the second pull.
• Looping the bar away from the body: letting the bar swing out as the hips extend lengthens the path it must travel and forces a slow catch out in front, straining the lower back.
• Cutting the hip extension short: pulling under before full triple extension of the hips, knees, and ankles caps power output and bar height, so heavier loads never rise far enough to catch.
• Slow elbow turnover: arriving at the rack with low elbows lets the bar crash onto the wrists instead of the shoulders, which risks wrist injury and leaves the position unstable.
• Catching in too deep a squat: a power clean is defined by a catch above parallel, so squatting low to meet the bar means bar speed lost to load — drop the weight until the pull is explosive again.

Häufig gestellte Fragen