OtherWeightliftingBenchmark
1RM Power Clean
Weightlifting
Solo
Workout Details
Other
For Load:
1Power Clean
Coaching Tips
Strategy
- 1Focus on form rather than weight during practice attempts; ensure full extension at the hips and knees before pulling.
- 2Gradually increase weight before attempting a max lift, allowing for proper warmup sets to prevent injury.
- 3Ensure your grip is set properly to facilitate a smooth transition during the clean.
- 4Keep your elbows high and outside to ensure the bar stays close to the body and successfully transitions into the front rack position.
Safety Considerations
Technical Focus
Maintain a flat back and engaged core during the lift to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 500m Row(Easy pace to raise heart rate.)
Mobility:
- 30 sec Hip Flexor Stretch - 30 sec(Focus on deep breathing.)
- 10 Shoulder Dislocates with PVC Pipe(Work through the range of motion.)
- 30 sec Ankle Mobility Stretch - 30 sec(Keep the heel down.)
Activation:
2 rounds- 5 Power Clean with PVC Pipe(Focus on technique.)
- 5 Front Squats (lightweight)(Get comfortable with the bar in the rack position.)
Scaling Options
Intermediate
Reduce weight by approximately 20%.
- 1
power clean
Reduce weight
Weight: 158/118 lbs (72/54 kg)
Scaled
Reduce weight by approximately 40%.
- 1
power clean
Reduce weight
Weight: 108/78 lbs (49/35 kg)