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Old 01-06-2008, 10:37 AM   #1
Gene Rawe
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Power Clean vs Clean- Difference?

Could someone explain; briefly the difference between the two movements. The only thing I'm getting from the videos is that the power clean you do not drop into a full squat. what else?

thanks
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Old 01-06-2008, 10:48 AM   #2
Steven Low
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Re: Power Clean vs Clean- Difference?

That's about it.

The power clean you don't need to drop into a full squat because the weight is light enough that the explosion from the triple extension is enough to bring it to more or less shoulder level as opposed to having to drop under the bar with heavier weights.
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Old 01-06-2008, 02:17 PM   #3
Brett Sammis
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Re: Power Clean vs Clean- Difference?

Another way I've heard it explained:

In the clean, you're lifting the bar just high enough to get under it. In the power clean, you're lifting the bar as high as you can.
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Old 01-06-2008, 03:58 PM   #4
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Re: Power Clean vs Clean- Difference?

The height at which the bar is received should be the ONLY difference; the mechanics should be indentical. A power movement is received with the thighs above horizontal. And to clarify further, because there seems to be some confusion on this detail, the thighs cannot drop below horizontal at any time after that receipt. In other words, it's not a power movement if you ride it down into a full squat irrespective of how high you were when the bar was actually racked or received overhead.
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Old 01-06-2008, 04:20 PM   #5
Lincoln Brigham
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Re: Power Clean vs Clean- Difference?

As Greg says it misses a key point.

It's not how low you squatted, it's how high your squat was when you caught it. Catching the bar in the quarter squat then squatting low does not count.

As the amount of weight on the bar climbs, the maximum elevation and velocity falls. Therefore as the weight gets heavier the receiving position is forced to become lower. After a certain point that receiving position becomes too low to be technically considered the power position. [Power clean or power snatch] So for the really heavy weights a squat clean is essentially a failed attempt at a power clean.

Note that in the following example the lowest position of the front squat is 8" lower than the finish of the second pull!

PowerClean/SquatClean.mov

A really fast lifter* can take advantage of that by moving quickly under bar after the finish of the second pull.
Frame grab from the video above:
http://crossfitsedona.typepad.com/Im...SquatClean.jpg
Note that not all lifters will have a front squat that is lower than the top of their second pull. The receiving position of the squat clean example could be lower, but the amount of weight in this example is relatively light and the lifter in question (me!) has been charitably characterized as a 'slow-twitch athlete'.

*faster than me!

Last edited by Lincoln Brigham : 01-06-2008 at 04:26 PM.
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Old 01-06-2008, 04:43 PM   #6
Steven Low
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Re: Power Clean vs Clean- Difference?

Nice comprehensive post Lincoln.
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