High pulls can help to boost strength in the second and third pulls. That's because, like a power clean, the barbell is transferred from the hips to the shoulders, using the glutes and hips to drive momentum. High pulls: To better perform the second half of a power clean, high pulls are key, Daley said.Proper execution of a deadlift can help lead to stronger, more stable power cleans. Deadlift: The deadlift is the base for all power cleans. ![]() ![]() ![]() "The power clean is a full-body workout", said Daley, who noted that the power clean muscles are the glutes, core (including lower back), quadriceps, hamstrings, adductors, shoulders and forearms.Īlthough it's not entirely necessary for athletes to master other less complicated moves prior to attempting a power clean, there are a handful of exercises that Daley said can help build strength in the muscle areas listed above: The power clean is a compound movement, which means that multiple muscle groups are fired up at once during its execution. (Related: Deadlift Benefits: What You Need to Know about This Strength-Building Exercise) This is the same starting position as the deadlift. Straighten the back (imagine squeezing the armpits like someone's trying to tickle them) while continuing to brace the core. Continuing to hold this position, distribute the weight evenly through each foot.From a side view, there will be a triangular space between the arms, thighs and core. Keep shoulders in line with the hips, back flat and core braced. Slightly tilt up the chest (if there was a logo on the chest of your top, imagine showing it off). Gripping the bar tightly, hinge the hips to move into half-squat, so the upper legs are slightly higher than parallel to the floor.The thumbs should be roughly a thumb-width away from the outsides of the legs. With palms facing inwards and arms straight, reach down to grab the bar.(The stance should mimic the starting position for a squat.) The bar should hover (roughly) above the arches of the foot. ![]()
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