Full Power Clean: Definition, Phases, Benefits, and Training Guide

What is a Full Power Clean?

The full power clean, commonly referred to simply as the "clean" in Olympic weightlifting, is a dynamic, multi-joint exercise that involves lifting a barbell from the floor to the shoulders in one continuous, explosive motion, culminating in a full front squat before standing erect.

Understanding the Clean and Its Variants

The term "full power clean" can sometimes be a source of confusion, as it combines aspects of two related lifts: the clean and the power clean. To clarify, let's define each:

• The Clean (Full Clean): This is the complete Olympic weightlifting movement where the barbell is lifted from the floor to the rack position on the shoulders. Crucially, the lifter receives the barbell in a full squat position (hips below knees) and then stands up to complete the lift. This allows for maximal weight to be lifted, as the deep squat provides a greater range of motion to absorb and redirect the bar's momentum.
• The Power Clean: This is a variant of the clean where the lifter catches the barbell in the rack position above a parallel squat (i.e., a partial squat). The "power" in its name emphasizes the requirement for greater explosive force to lift the barbell high enough to be caught without descending into a deep squat. Less weight can typically be lifted in a power clean compared to a full clean because the catch position is higher, requiring more direct vertical propulsion from the pull.

When someone refers to a "full power clean," they are typically emphasizing the entire powerful movement of the clean from the floor to the shoulders, encompassing the explosive pull characteristic of the "power" aspect, and often implying the completion of the lift through a full squat if that's how the lifter receives the bar. For the purpose of this article, we will detail the complete Full Clean, as it represents the most comprehensive expression of the movement's power and skill.

The Phases of the Full Clean

The full clean is a highly technical lift, broken down into distinct yet fluid phases:

• 1. Starting Position:
  • The lifter stands with feet hip- to shoulder-width apart, toes slightly out, directly under the barbell.
  • Hands grip the bar slightly wider than shoulder-width, with a hook grip (thumb wrapped around the bar, fingers wrapped over the thumb).
  • Shoulders are slightly in front of the bar, lats engaged, chest up, back flat, and hips relatively low.
  • Eyes look straight ahead or slightly up.
• 2. First Pull (Lift-off):
  • The lift begins by pushing the floor away with the legs, maintaining a consistent back angle.
  • The barbell moves vertically, close to the shins, with the knees extending and the hips rising at the same rate.
  • The goal is to maintain balance over the mid-foot.
• 3. Transition (Scoop/Double Knee Bend):
  • As the bar passes the knees, the lifter "scoops" under the bar by re-bending the knees and pushing them forward, allowing the torso to become more upright.
  • This sets the stage for the explosive second pull.
• 4. Second Pull (Extension/Triple Extension):
  • This is the most powerful phase. The lifter explosively extends the hips, knees, and ankles simultaneously (triple extension), driving the bar upward.
  • A powerful shrug of the shoulders follows, and the elbows bend to pull the bar higher. The lifter rises onto the balls of their feet.
  • The goal is maximal vertical propulsion of the bar.
• 5. Catch (Rack Position):
  • As the bar reaches its peak height, the lifter rapidly pulls themselves under the bar, rotating the elbows forward and up to receive the bar on the shoulders.
  • The bar rests across the anterior deltoids and clavicles, with the hands loosely holding the bar.
  • Simultaneously, the lifter descends into a full front squat position to absorb the weight.
• 6. Stand Up:
  • From the full front squat, the lifter drives through the heels and mid-foot, extending the hips and knees to stand upright, maintaining control of the barbell in the rack position.
  • The lift is complete when the lifter is standing fully erect with the knees and hips extended, and the bar under control.

Primary Muscles Engaged

The full clean is a true full-body exercise, engaging a vast array of muscle groups:

• Lower Body:
  • Glutes (Gluteus Maximus, Medius, Minimus): Powerful hip extension during the pull and stand.
  • Hamstrings (Biceps Femoris, Semitendinosus, Semimembranosus): Hip extension and knee flexion during the pull.
  • Quadriceps (Vastus Lateralis, Medialis, Intermedius, Rectus Femoris): Knee extension during the pull and stand, crucial for the front squat.
  • Calves (Gastrocnemius, Soleus): Ankle plantarflexion during the triple extension.
• Core:
  • Erector Spinae: Spinal stabilization throughout the lift.
  • Rectus Abdominis & Obliques: Bracing and core stability, especially during the catch and stand.
• Upper Body & Back:
  • Trapezius: Powerful shrug during the second pull.
  • Deltoids (Anterior, Medial): Front deltoids support the bar in the rack position; all three heads assist in the pull.
  • Latissimus Dorsi: Keeps the bar close during the pull.
  • Biceps & Forearms: Assist in pulling the bar and maintaining the hook grip.

Key Benefits of Incorporating the Full Clean

The full clean is highly valued in strength and conditioning programs for several reasons:

• Explosive Power Development: It directly trains the ability to generate rapid, high-force output, which translates to improved performance in sports requiring jumping, sprinting, and throwing.
• Full-Body Strength & Hypertrophy: As a compound, multi-joint movement, it works numerous muscle groups simultaneously, promoting overall strength gains and muscle development.
• Enhanced Coordination and Proprioception: The complex sequence of movements demands high levels of intermuscular and intramuscular coordination, improving body awareness and motor control.
• Improved Mobility and Flexibility: Successfully performing the clean requires excellent ankle, hip, thoracic spine, and shoulder mobility, which can improve over time with consistent practice.
• Metabolic Conditioning: The high energy demand of performing cleans, especially for multiple repetitions, can significantly contribute to cardiovascular fitness and caloric expenditure.
• Functional Movement: It mimics everyday movements like lifting objects from the floor and placing them onto a shelf, enhancing real-world strength and resilience.

Who Should Perform the Full Clean?

The full clean is an advanced lift best suited for:

• Athletes: Especially those in power-speed sports (e.g., football, basketball, track and field, combat sports) looking to enhance explosive power.
• Experienced Lifters: Individuals with a solid foundation in basic strength exercises (squats, deadlifts, presses) and good body awareness.
• Individuals Seeking Advanced Strength & Power: Those who have mastered foundational movements and are ready for a new, challenging stimulus.

Prerequisites for safely and effectively performing the full clean include adequate mobility (particularly in the ankles, hips, and thoracic spine), core strength, and a willingness to commit to proper technical instruction.

Safety Considerations and Common Errors

Due to its technical complexity and the speed involved, proper form is paramount to prevent injury.

• Proper Coaching is Essential: Learning the full clean should ideally be done under the guidance of a certified Olympic weightlifting coach.
• Thorough Warm-up: Always begin with dynamic stretches and specific warm-up sets with light weight.
• Start Light: Master the technique with an empty barbell or very light weights before progressively increasing the load.
• Listen to Your Body: Do not push through pain.
• Common Errors:
  • Rounding the Back: Can lead to spinal injury.
  • Pulling with Arms Too Early: Reduces power from the legs and back, making the lift inefficient.
  • Bar Away from Body: Creates leverage issues and puts undue strain on the back.
  • "Crashing" the Bar: Not actively pulling under the bar, leading to a hard impact on the shoulders.
  • Poor Rack Position: Elbows too low, causing the bar to roll off the shoulders.

Integrating the Full Clean into Your Training

When incorporating the full clean into a training program:

• Placement: Typically performed early in a workout, after a thorough warm-up, when the central nervous system is fresh, to maximize power output.
• Volume: Due to its intensity and technical demand, cleans are usually performed for lower repetitions (1-3 reps per set) and fewer sets (3-5 sets).
• Frequency: 1-3 times per week, depending on overall training volume and goals.
• Progression: Focus on technical proficiency before adding significant weight. Use variations (e.g., hang cleans, power cleans) to build specific parts of the lift.
• Accessory Exercises: Supplement with exercises that strengthen the muscles involved (e.g., front squats, deadlifts, pull-ups, overhead presses).

Conclusion

The full clean is more than just a lift; it's a testament to human power, coordination, and athletic prowess. While demanding, its benefits in developing explosive strength, full-body coordination, and functional athleticism are unparalleled. For those committed to mastering its intricacies, the full clean can be a transformative addition to any serious strength and conditioning regimen, unlocking new levels of physical capability.