Whether you are new to lifting and Crossfit or you just want to understand the benefits and differences between these two movements, this article is for you. The clean and the power clean both have multiple benefits but quite a few differences so they may be aimed at different people. Depending on your goals you can try an determine which one to master (first).
What Are They?
The regular Clean is a weightlifting movement where you lift the bar off the floor and do a full squat to get under it. The bar then lands on your shoulders. Even though you can lift more weight than in the Power Clean, this move is more technical and requires better understanding, form and mobility to catch the bar in full squat and get up with it. Some people find deep squats tricky or they simply lack the mobility in their hips and ankles to go below parallel. If that’s the case with you, you may want to:
- Address these issues first before learning the Clean
- Seek other options such as the Power Clean
In the Power Clean (which is more of a training move) you lift the bar all the way up to your shoulders while only performing a quarter or half squat. It is easy to remember – POWER Clean means you need to use more power and speed to get the bar up as opposed to getting under it. You also most probably need to lose some of the weight on the bar. It may be a slightly easier option, you may prefer training power rather than technique or you may simply want to work your way up to Olympic lifting.
Differences
Clean
- Full squat under the bar
- The bar travels a shorter distance (you get under it)
- You can lift more weight
Power Clean
- Includes a quarter squat
- The bar travels a longer distance from the floor
- Higher acceleration.
- You’re able to lift less weight vs. the Clean
Advantages
Clean
- Important move for Olympic lifters
- Good for learning technique
- Beneficial for mobility and flexibility
Power Clean
- Increases explosive power
- Easier technique
- Good for beginners
- Good for people with reduced mobility due to injuries or
What’s Best for YOU?
If you’re a beginner and you need to build strength and power – you should stick with the Power Clean for now. Learn it at low weight first and master it before you move on to heavy weight. For crossfitters and people who train for sport generally the Power Clean is the optimal choice.
On the other hand, if you’re interested in Olympic Weightlifting, you should definitely learn the proper technique and only use the Power Clean as an assisting exercise.
NOTE: Power cleans with a light bar make a great warmup, consider adding them into your routine.
