Want To Increase Power & Strength Whilst Burning Fat? Then Get Cleaning!

If you thought a Power Clean was an explosive version of a good ol’ Spring Clean, then it’s high time you revised your training regime. With the exponential growth of Crossfit, a revolutionary sport that incorporates a variety of Olympic lifts (among other exercises) that involve full body compound moves such as snatching, the Clean and Jerk, and of course, the Power Clean, it's no surprise that this exercise is now seen on a daily basis in your commercial gyms.

The Power Clean requires simultaneous speed and strength, making it a power building powerhouse! The vast amounts of movements involved in a Power Clean means the energy cost is massive, hence you can burn a lot of calories as well as build strength and power in one exercise.

To perform a Power Clean get yourself an Olympic bar, load it with a weight that you could ordinarily deadlift easily, and adopt an overhand grip at just past shoulder width. From here you must keep your back flat whilst maintaining the natural arch in the lower lumbar region. Proceed to deadlift the bar but with controlled speed, when nearing the top of the movement shrug your shoulders to enable the bar to raise with momentum toward your shoulder region. Once at your shoulder region you should squat underneath the bar whilst rotating your wrists so that your palms are under the bar and facing the ceiling. You should now be in a quarter squat position, which is one rep…COMPLETE!

A good way to incorporate Power Cleans is to begin your legs session with them, performing 3 sets of 5 reps. ENJOY!

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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