POWERED BY TRUCKS: Cleaning up the Power Clean

When it comes to athletic lower body power development, the most important aspect is to increase the rate of force development of the extension of the three lower body joints. We call this “Triple Extension” of the ankle, knee, and hip. 

Whenever someone tries to jump or sprint they coil down/load these joints (triple flexion), and then they forcibly extend these joints to create forward propulsion (triple extension). There are multiple exercises to create this increase of force, but the most widely used exercises are olympic lifts, mainly the power clean.

The power clean is a phenomenal exercise to accomplish this, but here’s where it gets tricky. This lift is used to create stronger and faster athletes, but the problem is that it is widely used INCORRECTLY. 

This lift isn’t like a bench press or a squat where you can sometime “muscle” it out. Due to the large amount of weight used, the speed of the lift, and the amount of joints being used, this lift is a double-edged sword. You can either get great gains if its done correctly, or get massive injuries — either immediately or over time.  

Also, because of the sheer technical proficiency needed, it’s a tough lift to learn. This makes it even tougher to coach. With this in mind, it makes me sick sometimes when I walk into weight rooms at some high schools and see how poorly the lift is being performed — mostly because coaches haven’t taken the time to study, understand, or perform the lift themselves, and therefore making it impossible to coach correctly. 

Below I am going to go through the Power Clean progression that we use at Trucks Training to “TEACH” our athletes how to perform this very beneficial lift.

Trucks Training Power Clean Progression:

SET UP

Grip: 1) Overhand normal, or 2) Overhand with lock grip. Shoulders should be over the bar w/ flat heels and back. Shoulders lift WITH hips and keep same spatial orientation. Don’t yank with arms and don’t bend elbows. 

FIRST PULLS

Follows from DL’s: bar stays close to shins to set up scoop. If bar is too far from body then second pull can’t take place correctly

• Over knees drill 2×8

SCOOP

The First Pull sets up the scoop. (Hang cleans start at beginning of scoop level) with arched back and arms straight. The bar slides up thighs because it has to come high off the thigh for the second pull to get triple extension. 

• Start from a hang position and slide bar up to tall body position 3×5

• First pull to scoop full motion 3×5

• BB Power Shrugs 3×5

SECOND PULL

Triple extension is KEY. Get high on your toes, hyperextend hips, shrug shoulders, keep arms straight…. All together. Bar “pops” high off thighs. 

• Sand bag clean jumps with straight arms release from ground 3×5

• Sand bag High Pulls with elbows high by ears from ground 3×5

• Barbell High Pulls with elbows high by ears from hang 3×5

CATCH

Bar must pop up or else it’s not a catch. It’s called the “catch” for a reason. You are NOT going to get ALL fingers on the bar on catch so learn to accept that and let go of the full grip. Keep elbows high & pointing towards opposite wall. Don’t “jelly fish” the catch. Be as solid as possible. Set the hips back to gather weight and control the catch (why front squat is so important) 

• Partner high pull and catch drill 3×5 

There you have it. Enjoy.   

Anthony Trucks was a decorated football player for Antioch High and the University of Oregon before spending time on multiple NFL rosters. His Trucks Training facility has been operating since 2008. Powered By Trucks will run once a month in the magazine and will include additional content at SportStarsOnline.com. Send your weight training questions to Anthony at [email protected].