Mr. (Power) Clean

My clients know I'm crazy about variations of the "clean" for not only my athlete population, but for building explosive power in everyone. A recent NSCA-published study looked at peak power, peak rate-of-force development (RFD) and peak ground reaction force (Fz) when performing four different clean variations. The results will help you decide which movement is best for reaching your fitness goals. Sprinting and jumping are two of the activities which correlate to the hang power clean, for example.





The four clean variations studied were: power clean( performed from the floor as shown here), the hang power clean( performed from the knee level), the mid-thigh power clean, and the mid-thigh clean pull ( which omits the catch.) what the study found is that for Power training , the two mid-thigh variations provide superior results. They're also easier to perform and easier to master than the floor-level clean. For Strength training, the mid-thigh clean pull is desirable because one can employ loads >100% 1RM. "Last time we met you beat me up" Mr. Clean by Millencolin