Power Clean vs.As you make your way through your fitness journey, there’s going to be all sorts of new vocabulary you’ll learn. Going heavier in the clean and having to pull yourself under the heavier weight means the time under tension of the quads and traps will be greater than with the power clean. In contrast, you will catch the bar in the power position (90 degrees or higher), which means you can go heavier in the clean. The only difference will be that you will catch the bar in a squat position with the clean. The muscles worked in the clean and power clean include the quads, hamstrings, glutes, back, traps, the biceps, and shoulders. Clean Muscles Workedīoth the power clean and the clean will work the same muscles because they are identical. They will take some time to learn, but when you get the one, the other generally falls into place too because they are so similar. Catching the bar with a wider stance is incorrect and will cause you to miss the weight when you go heavier.īoth the power clean and the clean are very technical but not as technical as the snatch. However, athletes tend to jump out with their feet wide when trying to catch the power clean, especially if they come from other sports like CrossFit and football. The clean is harder as you'll be handling heavier loads and mentally preparing yourself to pull under the bar to receive it.īoth movements aim to catch the bar identical in the width of the feet and keep the bar as close as possible to the body while aggressively pulling yourself under the bar in the catch phase. The power clean is harder as you must pull the bar higher to receive it in a taller position. In my experience, the power clean and clean are harder in different ways. Is The Power Clean Harder Than The Clean? Because the weight is heavier, your pull will often be as high as the hips, so you have to pull yourself under the heavier weight aggressively. With the full clean, the weight will be a lot heavier. Because the weight is a lot less in the power clean than the clean, and you catch the bar higher in the receiving position, you will also pull the bar higher. You will pull the bar in the fully extended position. With the clean, even if you catch the bar in a power position, you will ride the bar down into a full squat before standing tall.Īnother difference between the power clean vs. ![]() The power clean will be caught in a power position with the thighs or hips at a 90-degree angle or above parallel. The biggest difference between the power clean and the clean is where you catch the bar. The bar will then brush against the thighs until you reach triple extension and actively pull yourself under the bar. You will then drive the feet into the ground and keep the barbell close to the body. ![]() You will grip the bar just wider than shoulder-width, and you will make sure that your shoulders, elbows, and wrist are over the bar with a tight, straight back and a big chest. The similarities include starting with the barbell or the bumper plates on the ground. Clean: What’s The Difference?Īlthough the power clean and the clean have a lot of similarities, they have two main differences. Is The Power Clean Harder Than The Clean?.With the power clean, the pull will be higher because the weight is lighter, and your goal is to catch it at a 90-degree angle or higher.īoth the power clean and the clean can benefit the beginner level and the elite level athlete. ![]() You have extra range of motion when you catch the bar and ride it down into a squat position. The power clean is caught with the legs just above parallel, whereas the clean is caught in the bottom of a squat position. The main difference between the power clean and clean is the receiving position and how high you pull the weight. They have a lot of similarities and can be performed with lighter or heavier weight in training, depending on the goal of your training program. The power clean can also be used as a primer to warm up for the clean. The power clean can be performed as a standalone exercise to develop power and speed in clean. ![]() The clean is also called the classical lift because this is part of the clean and jerk you will perform in the competition. You would generally do the power clean to enhance the clean. The power clean is a variation of the clean In Olympic Weightlifting.
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