![]() There is also the squat clean in which you catch the bar into a front squat position then stand up. Then there is also the clean and jerk which is another badass exercises and serious muscle builder you see in the Olympics. The Hang Clean (video below) is also a pretty popular exercise that is used extensively by football teams, Crossfitters and other athletes. When it comes to cleans, there are a few variations that are also worthwhile to note. #BeastMode the best RB in the country show me anyone who can do this! 390 LB Clean no strap! #FreakShow /vvA0G8NIPg As you can see, Penn State football does a lot of power cleans. It’s even more impressive when you consider the fact that he is one of the smaller guys on the team at 222lbs. I can remember about a year or so ago when Penn State running back Saquon Barkley broke the power clean record for their program with a 390lb clean. While it is a great exercise for all sports football, in particular, is one that really gets a lot of the benefits from the power clean. Basically, every upper-level team has power cleans or some other form of the clean as a big part of its training regimen. It builds that explosive power you need to blast off the line or, explode through a hole or blow up an opposing player. That is why it is so popular among high school, college and pro teams. When it comes to the complete exercise for football the power clean is at the top of the list. The video below does a good job of showing how it is done and the key things to watch out for. A video works much better plus it’s always better to actually see the exercise being done rather than just reading the description. We could go over the description of how to do a power clean but that would be boring and most people would probably skip right over it. Just look at Olympic lifters, top CrossFit athletes, and football players who can power clean a lot of weight, they are beasts. Get strong at the power clean and you will be jacked. Increased Muscle Growth – Power cleans are a great exercise for building athletic muscle and you can build a lot of it. This study showed that power cleans and other Olympic lifts can improve your vertical jump, particularly when compared to traditional powerlifting. Increased Vertical Jump – This one is a big one for volleyball and basketball players. Increased Coordination – The power clean is a technical exercise that takes some skill to accomplish, your body needs to work in coordination between muscle groups to complete the lift. It is a speed and strength exercise thus training your body to move faster to get the lift completed. You can’t do this exercise slowly as we started earlier. Increased Speed – Overall body speed is required to get the weight up to the catch position. The nice thing about power cleans is they work the entire body and getting strong at power cleans means you have a good overall body strength particularly in the posterior chain If you can power clean over 300 you are a strong person even if it is the only lift you ever train. Increased Strength – Power cleans are an underrated strength exercise. You must go fast thus the perfect power-building exercise is the power clean. Have you ever seen anyone do a power clean slowly? Me either, you can’t, it’s impossible. The power clean is the perfect exercise for power because you need to move the weight quickly in order to execute the lift. So basically, power is the combination of strength and speed together. ![]() An example of strength would be how much weight you can deadlift while an example of power is how fast you can deadlift an amount of weight. Many people think power is the same thing as strength, but it’s not. Increased Power – Power cleans are easily one of the best exercises there is out there for increased power. There are many benefits to doing power cleans that can help all athletes as well as weekend warriors and even fitness nuts. They are also one of our best exercises to give you an athletic body let’s move on and talk about some of the benefits that make power cleans worthwhile. Nearly all athletes can benefit from cleans and should be doing them. The power clean is also one of those exercises that is just fun to do, not to mention it makes you feel like a bit of a badass throwing the weight around like that, especially if you are strong at it and can use a good amount of weight. Not to mention they would look pretty sweet in that golf gear being all swole. Even golfers would improve their game and certainly hit the ball farther if they would start doing power cleans as part of their training. ![]() I would bet just about every athlete from every sport out there could benefit from doing power cleans. If you play a power sport like football, wrestling, MMA, lacrosse or rugby then power cleans should be part of your workout routine. ![]()
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