A power clean is one of those oh so complicated moves at the gym. It looks complex which often makes us inclined to skip it. Just too hard to get it right. But, if you break it down in easy to follow steps you will soon be hooked because it’s awesome. Power up because that’s what we are here to do today!
3 Steps to a Power Clean with Dumbbells
Build Your Moves
To properly learn an exercise you often have to break it down into smaller steps. You cannot always simply follow what you see others doing at the gym. They might not even be doing the exercise properly. Also, the power clean for example is a quick and explosive exercise. If you are simply watching and then mimicking the effort you could miss a lot of the nuances that are essential to maximize the exercise. Once you learn the steps, you should perform the movement frequently in order to progress and improve.
A power clean is a full body explosive movement. It’s a hybrid of a jump, throw and catch. This is great to include in your workouts. You’re able to recruit muscle fibers that are specific to fast/powerful movements. This helps to round out the muscle profile. Be sure to pick a heavier weight that’s more than you can bicep curl.
In a clean you are working to integrate the main positions that you have emphasized in more controlled movement for quickness and coordination. This will help you develop your abilities that transfer to being a bikini athlete.
Here is a You Tube video of me performing a power clean and breaking the exercise down into the three steps. If you play this video it’s like we are working on your skills together! Watch this video a few times and you’ll see that you get more out of it each time.
Progress with Dumbbells
The dumbbell version of the power clean is a great place to start. The advanced version would be to perform it with a barbell. However, the beauty of using dumbbells is that you can effectively and safely get stronger by adding smaller amounts of weight. Plus, the exercise is far less complex to perform.
We are building this up! Strength training can seem very complicated. It is tough to know what to do, how often to do it and when to make it tougher. Some of us struggle with the balance of knowing our limitations, but pushing our boundaries at the same time. I totally get it.
Add this power clean to your workouts this week! Use a weight you feel comfortable using and watch the video to understand the form cues. This is such an awesome exercise! Check back next week for your next move.
How About You?
- Have you ever tried the power clean?
- Do you ever shy away from certain exercises at the gym?
Because looking cute helps every workout.