Purpose
- clean caught above parallel, with no squat to drop into
- the bar has to be pulled higher because you are not going as far under it,
which caps the load below a full clean
- that makes it the pull-dependent version: less catch depth, more bar height
Execution
Set up over the bar with your hands at clean width, shins close and hips above
your knees. Brace your trunk and flex erectors.
- break the bar off the floor and keep it close to your legs
- drive your hips through hard as the bar passes mid-thigh
- pull yourself under and spin your elbows through
- catch it on your front delts with your thighs above parallel
- stand tall with the bar racked
If you keep catching it low, it is a power clean in name only. Either pull it
higher or log it as a clean.
Purpose
- clean caught above parallel, with no squat to drop into
- the bar has to be pulled higher because you are not going as far under it,
which caps the load below a full clean
- that makes it the pull-dependent version: less catch depth, more bar height
Execution
Set up over the bar with your hands at clean width, shins close and hips above
your knees. Brace your trunk and flex erectors.
- break the bar off the floor and keep it close to your legs
- drive your hips through hard as the bar passes mid-thigh
- pull yourself under and spin your elbows through
- catch it on your front delts with your thighs above parallel
- stand tall with the bar racked
If you keep catching it low, it is a power clean in name only. Either pull it
higher or log it as a clean.