Difficulty level: Expert
Target Muscle: Shoulders
Equipment: Barbell
Instructions for proper form
1. Start by standing with your feet shoulder-width apart and the barbell resting on the ground. 2. Grip the barbell with a pronated grip (palms facing you) just outside of your knees. 3. Initiate the lift by bending at the hips and knees, keeping your back straight and chest up. 4. As you stand up, explosively extend your hips and knees while pulling the barbell up along your body. 5. Once the barbell passes your knees, drop your elbows under the bar and catch it in a front rack position at shoulder level. 6. Stabilize quickly and transition from the clean to a push jerk by slightly bending your knees, then explosively extending them while simultaneously pressing the barbell overhead. 7. Lock out your arms overhead with your body in alignment and shoulders engaged. 8. Lower the barbell back to the starting position with control and repeat.
Common mistakes to avoid
1. Not keeping the back straight and rounded spine during the lift. 2. Pulling the bar too far away from the body, leading to loss of control. 3. Failing to catch the bar in the proper front rack position. 4. Not fully extending the arms and locking out at the top of the push jerk. 5. Allowing the knees to cave inward when pushing upwards.
Benefits
Specific benefits of the exercise
Develops explosive strength, improves coordination and athletic performance, enhances upper body strength and stability, and promotes functional movement patterns.
Expected results and timeframe
With proper training frequency (2-3 times a week) and technique, noticeable strength and power improvements can be observed within 4-8 weeks. This includes better shoulder stability and overall athletic performance..
Who this exercise is best for
Athletes looking to improve their explosiveness in sports, experienced weightlifters seeking to enhance their Olympic lifting skills, and individuals aiming for advanced strength training routines.
Scientific studies supporting its effectiveness
Research has shown that Olympic lifts, including the power clean and push jerk, improve power output, strength, and athletic performance due to their full-body engagement and connection between lower and upper body strength.
Variations
Beginner modifications
1. Start with a lighter weight to practice form before progressing. 2. Practice the clean and push jerk separately before combining them. 3. Use dumbbells instead of a barbell for easier handling.
Advanced progressions
1. Increase the weight gradually while maintaining form. 2. Incorporate multiple repetitions or complex variations, such as a split jerk or hang power clean. 3. Add pauses at various points of the lift for improved strength.
Integrations
Complementary exercises
1. Front squats to enhance leg strength and support the front rack position. 2. Overhead squats to improve stability and strength in the overhead position. 3. Deadlifts to build overall strength for the clean.
Super set recommendations
Super set barbell power cleans with pull-ups or push-ups to maximize upper body engagement and hypertrophy.
Sample workout routines
Include barbell power cleans followed by push jerks in an Olympic lifting routine, with accessory exercises like front squats and Romanian deadlifts.
Exercise combinations
Combine barbell power cleans with Olympic lifting variations such as snatch pulls or clean pulls for explosive strength training.
Best time to do this exercise in your workout
This exercise is best performed early in your workout session when your energy levels are high. Ideally, complete it after warm-up and mobility work but before auxiliary strength training.