How to Power Clean (Olympic Weightlifting 101)

How to Power Clean (Olympic Weightlifting 101)


Need help perfecting the power clean? Dr. Aaron Horschig and elite weightlifter Darren Barnes walk you through a step-by-step process to learning and performing this lift. 

Key points: 
1) Keep your arms long and your elbows turned out to the side (shoulder internal rotation). This will keep the bar close to you during the initial pull. 
2) Keep your bodyweight spread evenly across your entire foot. Often athletes will shift onto their toes or back onto their heels during the pull of a clean. This leads to an off balance lift and subsequent jumping forward or back in order to save the lift. 
3) Extend! Don't cut your pull short. At the top of the lift you will see extension of the trunk, hips and ankles. 

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Music credits 
Opening track by JookTheFirst: Soundcloud:

Background tracks PROD. WHITE MUSIC BEAT:,

Videos covering pre-requisites to skills in this video:
Power Clean


How to Deadlift - Step by Step Beginner's Guide

Hello, my fit babes! Raise your hand if you're ready to learn how to deadlift like a boss! P.S. In case you're wondering, the band aid is bc I dropped a barbell on my face and the head scarf is one I got from H&M a few years ago. HOW TO USE GYM EQUIPMENT: Deadlift Warmup: - 10-15 minutes of full-body foam rolling - Dynamic stretches - Warm-Up Sets: 1-2 sets at ~50% of your working set weight, 1 set at ~75% of your working set weight, move into working sets after (Please note that this is just a very GENERAL method of warming up & depending on the amount of sets/reps/load you plan on doing for your working sets, your warm up sets will look different. Your working sets are the "real" sets of exercises you will do after completing the warm up sets.) Equipment Mentioned: - Inzer Forever Lever Belt (I use a 10mm size Small: - SBD 13mm Lever Belt (I prefer this one to the Inzer one bc it's much more comfortable and easier to adjust. 100% worth the $$ if you're serious about lifting long-term: - Versa Gripps ( - Etra Liquid Chalk (All colors work well. Discount code "naomi10": - Legion Pulse Preworkout (Discount code: "naomi10": Types of Deadlift Shoes: - Vans Canvas Sk8 Hi ( - Converse ( - Asics Matflex ( - Nike Metcon ( **These are just a handful of options! There are a ton of great lifting shoes out there--do your research, experiment, and see what you like best. Purchase my Workout Guide: Best honest & authentic supplments: (Discount code: "naomi10") Cute gym workout clothes: (Discount code: "nk10") Etra Liquid Chalk: (Discount code: "naomi10") -------------------------------------------------------------------------------------------------------- HOW TO SQUAT | HOW TO USE A LEG PRESS | HOW TO HIP THRUST | For more workout videos and daily fitness motivation, follow me on: INSTAGRAM: FACEBOOK: --------------------------------------------------------------------------------------------------------- OTHER: - Lashes: OUTFIT DETAILS: - Alphalete Revival Leggings (Watch the full review here: - Shoes: Vans Canvas Sk8 Hi - Sports Bra: Ryderwear size Small (Discount code "nk10": #naomikongfitness #deadliftform #deadlift *This video and description contains affiliate links. This helps support the channel and allows me to continue creating more content for you. Thank you for your support!

Naomi Kong
Deadlift → Power Clean

Olympic Weightlifting: Lifting from the Floor

In order to understand proper bar path during a lift in necessary to understand 4 different shapes during a lift and why. Whether youre performing a Clean or Snatch nothing changes during the deadlift portion of the lift other than hand placement. The four shapes/ positions are: 1. Power Position 2. Hang Position 3. Low Hang Position 4. Floor/ Set Up Position

Deadlift → Power Clean

Learning to Deadlift | The Starting Strength Method

How to deadlift as taught by Mark Rippetoe in Starting Strength: Basic Barbell Training. In this instructional video, you'll learn the correct positions and movement for the deadlift. Find a Coach: Starting Strength Gyms: Find an affiliate: Become a Starting Strength Coach: Starting Strength Online Coaching:

Starting Strength
Deadlift → Power Clean

Hamstring Stabilization

The hamstring group of muscles can often be challenged by movement practices that involve both deep hip extension or flexion. These exercises emphasize encouraging hamstrings stability in deeper ranges of motion of both forward folds and backbends.

Deadlift → Power Clean