The power clean (P.C.) should be included in every fitness regimen. As the name suggests P.C.s build power which is the ability a person has to move weight quickly (or slowly). The important concept is speed.
In weight training lifts such as the squat, press, dead lift and bench press develop strength because, as mentioned in a previous blog they promote the release of growth hormone (G.H). These lifts give you the ability to progressively generate more force which is half of the power equation but they are performed slowly. The big lifts also recruit both large and small motor units in your bundled muscle fibers. Within these bundles you have both fast (F.T.F.) and slow twitch fibers (S.T.F.) that perform different duties. S.T.F.s are used for the long haul and play a major role in endurance sports like marathons. F.T.F.s, however, are called upon for short bursts of intense movement (think sprinting). The more you can engage F.T.F.s while weight training the more power you will develop.
P.C.s engage a high percentage of F.T.F.s, which increases one's ability to perform explosive movements. If you want to jump higher or sprint faster P.C.s should be part of your routine. The "triple extension" required of the ankles, knees and hips moving in unison to lift weight quickly from the floor strengthens all of the major muscle groups. And even if you aren't concerned about launching from the starting blocks faster you should P.C. because it emphasizes the posterior chain (hamstrings, back extensors and your rump), which are often neglected in our anterior focused world and fitness regimens (Crossfitters excluded).
Clients and coaches alike avoid this lift because they are afraid of performing it poorly (injury). The P.C. is a technical lift but coaches should learn how to teach it and clients should perform it barring any physical limitations because it is beneficial and it is fun. There's that "F" word again! When you nail a P.C. the weight levitates from the ground with seemingly little effort as you launch from the platform. It is my favorite lift because it is the perfect combination of power and grace.
If you haven't tried it, find a good coach and begin the endless, challenging and satisfying process of cleaning the bar.
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Peter
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- PGB
- Peter has been a Crossfit enthusiast since 2009. He was a New York State Certified Latin teacher who taught Latin, U.S. History and English in both public and private Schools. He is an avid outdoorsman who taught rock climbing and led summer programs at the Mohonk Preserve. He trained at the National Outdoor Leadership School (NOLS) in the Pacific Northwest, attended the University of Pennsylvania and graduated from Hunter College with a B.A. in Specials Honors and Latin and a minor in education. Peter attended nursing school where he became convinced that preventative care was more important to him than administering medication. He is a certified Crossfit level I, Crossfit Olympic Lifting and Crossfit Kids Coach who has a particular interest in working with active adults who have joint replacements and clients who have suffered traumatic injuries.
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