Starting Strength Coach Grant Broggi explains who should do the power clean and what benefits you get from it while doing Starting Strength.
Why You Should Embrace the Power Clean in Your Training
The power clean is a dynamic and challenging lift that deserves a spot in your strength training routine. Whether you're following the Starting Strength program or looking for ways to enhance your workouts, incorporating the power clean can offer numerous benefits. Here's a breakdown of why and how you should include this powerful movement in your regimen.
The Role of the Power Clean
The power clean is a fantastic exercise for those looking to diversify their lifting routine beyond the deadlift. It's particularly useful when you find yourself unable to recover from heavy deadlifting three times a week. The power clean offers a technical, yet less taxing alternative that still focuses on power development without the same level of strain as a heavy deadlift.
Understanding the Power Clean
At its core, the power clean is a simple movement. Starting like a deadlift, with the bar on the floor, you'll grip it a bit wider, lift it to your mid-thigh, then jump and rack it on your shoulders. This movement is not only a great way to display the strength you've built up from your novice program but also serves as an effective light pulling day exercise.
Who Should Power Clean?
The majority of lifters that are relatively injury free should give power cleans a try. Don't let age or inexperience deter you. While it may seem daunting at first, especially for those who are older or have lost some mobility, the power clean is accessible with practice. It's a technique-driven lift, but that doesn't mean it's out of reach. If you encounter issues with mobility or pain, you can always adjust your approach or find alternatives.
How to Incorporate Power Cleans
If you're new to power cleans or have been hesitant to try them, start simple. Don't overthink the technique or get bogged down in minutiae. Focus on lifting the bar to your thighs, jumping, and racking it. It's okay if it's not perfect at first; the key is to get started and improve over time.For programming, consider using the power clean as a warm-up for deadlifts or as a standalone exercise on your lighter pulling days. Begin with sets of three and gradually increase the weight as long as you can maintain good form. If you miss a lift, it's not the end of the world. Learn from it and move on.
Final Thoughts
The power clean is more than just an exercise; it's a tool for building strength, improving power, and enhancing your overall training. Don't let fear or uncertainty hold you back. Give it a try, make adjustments as needed, and enjoy the benefits it brings to your lifting routine. Remember, the goal is not to become an Olympic weightlifter overnight but to add a valuable component to your strength training arsenal.