Sep 3 • Weightlifting🏋️♂️
The Secret to More Powerful Cleans
Yesterday during class I noticed a common mistake in the power clean: jumping too early.
Here’s what happens: as soon as the bar passes the knees, many athletes start driving their knees forward and leave the bar down on the lower thigh. The problem? You lose out on a ton of power.
Instead, keep the hips and knees back as long as possible. Build tension in the hamstrings and glutes, then unleash it all at the very last second. Ideally, the bar should stay close and make its final contact at the very top of the thigh.
👉 Quick self-check: Stand tall with your clean grip and let the bar rest against your thighs. That’s the contact point you want to feel when you clean. If it’s happening lower, you’re cutting your jump short.
👉 Quick fix: Practice High Hang Cleans. Start tall, dip just a few inches, then jump hard and pull under. This teaches you to fully extend and use every ounce of power instead of rushing to get under the bar.
I spent years skipping this final piece, and when I fixed it my clean went from “pretty good” to consistently in the high 200’s and even into the 300’s.
Don’t waste the jump—use all of it. Do that and feel like this guy after hitting some big weights👍🏽
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The Secret to More Powerful Cleans
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