OtherWeightliftingBenchmark
1RM Power Clean
Weightlifting
Solo
Workout Details
Other
For Load:
1Power Clean
1 rep max load
Coaching Tips
Strategy
- 1Focus on form and mechanics, especially as you increase the weight.
- 2Consider using a ramp-up approach, starting with lighter sets before attempting max effort.
- 3Stay engaged with your core to stabilize the lift and reduce the risk of injury.
- 4Control the weight on the descent to maintain good form and prevent dropping the load.
Safety Considerations
Technical Focus
Ensure proper technique to avoid back strain and ensure safe lifting.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2-3 min
Mobility Work:
- 30 sec each side Hip Flexor Stretch
- 10-15 Shoulder Dislocates
- 10-15 Wrist Rotations
Activation Set:
2 rounds- 5 Power Clean with Empty Barbell(Focus on form and speed.)
- 5 Front Squat(Warm up legs and core.)
Scaling Options
Intermediate
Reduce weight by approximately 20%.
- 1
power clean
Weight: 150/100 lbs (68/45 kg)
Scaled
Reduce weight by approximately 40%.
- 1
power clean
Weight: 90/60 lbs (41/27 kg)