{"id":504,"date":"2013-06-29T15:14:37","date_gmt":"2013-06-29T15:14:37","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=504"},"modified":"2014-01-08T18:19:23","modified_gmt":"2014-01-08T18:19:23","slug":"power-cleans","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-conditioning\/power-cleans\/","title":{"rendered":"Power Cleans"},"content":{"rendered":"<p><strong>Olympic Lifting &#8211; Power Cleans<\/strong><\/p>\n<p><span style=\"color:#ff0000;\">I am by no means an expert &#8211; I will add more detail here as I learn more.<\/span><br \/>\n<span style=\"color:#ff0000;\"> Train at your own risk.<\/span><\/p>\n<p>These are the best exercise, along with plyometrics, to increase explosive power. Something that&#8217;s essential in MMA.<\/p>\n<p>You should start by learning basic deadlift technique, then move onto power shrugs &#8211; where you pick the bar up and in the same movement shrug the bar and jump by explosively pushing off the floor with your feet\/toes.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/4fvu86sQQN0?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>High Pulls is a good progression after the power shrugs. Pick the bar up with a flat back, explosively extend your hips then pull the bar as high as possible towards your chin.<\/p>\n<p>Then, move onto cleans.<br \/>\nYou should use a hook grip. Where you hook your thumb around the bar first and then grasp onto your thumb with the rest of your fingers on top (two fingers touching your thumb, two on the bar).<\/p>\n<p>Keep elbows pointed outwards at the starting position and grab the bar just wider than shoulder width.<br \/>\n1. Drive with your feet<br \/>\n2. When the bar approaches knee height, drive your hips through, this is where you should really exert maximal effort<br \/>\n3. Keep pulling the bar upwards<br \/>\n4. Rotate your elbows from above the bar, to beneath the bar &#8211; get them as high up as possible &#8211; you want your triceps parallel with the ground. At the same time you need to drop slightly beneath the bar, by dropping your level by bending your legs and slightly widening your stance.<\/p>\n<p>One final point &#8211; try and catch the bar on the top of your chest. \u00a0Your hands should take very little force\/weight.<\/p>\n<p>Just to illustrate the importance of the hook grip. Here is me trying to clean 80kg with a normal grip:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/1SeqGg3Er2I?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>And here is me using a hook grip:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/FFN00wefve8?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>I still need to get my elbows higher, like this chap:<br \/>\n<a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"951\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-conditioning\/power-cleans\/powerclean\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg?fit=410%2C335&amp;ssl=1\" data-orig-size=\"410,335\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;}\" data-image-title=\"PowerClean\" data-image-description=\"&lt;p&gt;Power clean&lt;\/p&gt;\n\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg?fit=410%2C335&amp;ssl=1\" class=\"alignnone size-full wp-image-951\" alt=\"Power Clean technique\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg?resize=410%2C335\" width=\"410\" height=\"335\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Olympic Lifting &#8211; Power Cleans I am by no means an expert &#8211; I will add more detail here as I learn more. Train at your own risk. These are the best exercise, along with plyometrics, to increase explosive power. Something that&#8217;s essential in MMA. You should start by learning basic deadlift technique, then move [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":502,"menu_order":0,"comment_status":"open","ping_status":"open","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_wpcom_ai_launchpad_about_page":false,"_wpcom_ai_launchpad_gallery_page":false,"footnotes":""},"class_list":["post-504","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Power Cleans - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-conditioning\/power-cleans\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Power Cleans - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Olympic Lifting &#8211; Power Cleans I am by no means an expert &#8211; I will add more detail here as I learn more. Train at your own risk. These are the best exercise, along with plyometrics, to increase explosive power. Something that&#8217;s essential in MMA. You should start by learning basic deadlift technique, then move [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-conditioning\/power-cleans\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:modified_time\" content=\"2014-01-08T18:19:23+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Power Cleans - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-conditioning\/power-cleans\/","og_locale":"en_GB","og_type":"article","og_title":"Power Cleans - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Olympic Lifting &#8211; Power Cleans I am by no means an expert &#8211; I will add more detail here as I learn more. Train at your own risk. These are the best exercise, along with plyometrics, to increase explosive power. Something that&#8217;s essential in MMA. You should start by learning basic deadlift technique, then move [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-conditioning\/power-cleans\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_modified_time":"2014-01-08T18:19:23+00:00","og_image":[{"url":"http:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg","type":"","width":"","height":""}],"twitter_card":"summary_large_image","twitter_site":"@MMATraining1980","twitter_misc":{"Estimated reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/power-cleans\/","url":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/power-cleans\/","name":"Power Cleans - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/power-cleans\/#primaryimage"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/power-cleans\/#primaryimage"},"thumbnailUrl":"http:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg","datePublished":"2013-06-29T15:14:37+00:00","dateModified":"2014-01-08T18:19:23+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/power-cleans\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/power-cleans\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/power-cleans\/#primaryimage","url":"http:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg","contentUrl":"http:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/06\/powerclean.jpg"},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/power-cleans\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"MMA","item":"https:\/\/blackbeltwhitehat.com\/mma-articles\/"},{"@type":"ListItem","position":3,"name":"MMA Conditioning","item":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/"},{"@type":"ListItem","position":4,"name":"Power Cleans"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","description":"Fitness, MMA and Nutrition Blog UK","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Fitness & MMA Blog - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]}]}},"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P2Sx3t-88","jetpack-related-posts":[{"id":838,"url":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/mma-conditioning\/top-10-exercises-for-mma\/","url_meta":{"origin":504,"position":0},"title":"Top 10 Exercises for MMA [2023]","author":"Dave","date":"November 20, 2013","format":false,"excerpt":"This is my best go at creating a top 10 MMA Exercises but remember that everyone is different and your strength and conditioning should be secondary to actual MMA Training. Don't kill yourself doing strength exercises and then be useless in MMA classes. I used to warm up and do\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"Top 10 MMA Exercises","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/top_10mma_exercises.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":1252,"url":"https:\/\/blackbeltwhitehat.com\/en\/fitness\/training-routines-programmes\/","url_meta":{"origin":504,"position":1},"title":"Fitness Training Routines \/ Programmes","author":"Dave","date":"January 1, 2014","format":false,"excerpt":"Train at your own risk Always warm up with steady state cardio, some dynamic stretching, and at least one set of each exercise with a low\/no weight. Warming up reduces the risk of injury, and research suggests it actually increases your strength and power during the session. Basic Bodybuilding Style\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/saUmTcxhIXM\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":191,"url":"https:\/\/blackbeltwhitehat.com\/en\/reviews\/power-bar-chin-up-review-door\/","url_meta":{"origin":504,"position":2},"title":"PowerBar2 DoorFrame Chinup Bar","author":"Dave","date":"February 4, 2013","format":false,"excerpt":"PowerBar2 Review Purchased from Amazon for \u00a323.60 Very impressed with this chin up bar, it's made of welded metal and is very robust and strong. I live in a terraced council house (not sure if this is particularly relevant...) and it fitted into my door frame perfectly. The design cantilevers\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/c8JFNxJWQqo\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":6850,"url":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/technique\/fighting-a-bigger-guy-or-opponent\/","url_meta":{"origin":504,"position":3},"title":"Fighting a Bigger Guy or Opponent","author":"Dave","date":"May 30, 2017","format":false,"excerpt":"How to Fight a Bigger Guy and Win There's a lot of google searches for 'how to fight a bigger opponent' so I thought I would try and address the issue. Here\u00a0are some pointers to begin with: Single leg takedowns work best on much bigger opponents Against taller guys you\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/02\/meishatakedown.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":332,"url":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/technique\/mark-hunt-analysis\/","url_meta":{"origin":504,"position":4},"title":"Mark Hunt Analysis","author":"Dave","date":"March 21, 2013","format":false,"excerpt":"Mark Hunt's\u00a0Punching Power & Striking Being a short tubby bugger myself, I love the Hunt! \u00a0He is a beast. His punching power appears to come from\u00a0his great timing, his accuracy, his strength and bodyweight & his use of the Russian Hook and the Overhand Right which are perfect for a\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"mark hunt analysis","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/03\/markhunt2.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":2369,"url":"https:\/\/blackbeltwhitehat.com\/en\/mma-articles\/technique\/how-to-develop-a-powerful-punch\/","url_meta":{"origin":504,"position":5},"title":"How to Punch Harder (and Faster) [2023 Update]","author":"Dave","date":"December 5, 2014","format":false,"excerpt":"How to Develop KO Power *Disclaimer - You should never punch someone, unless they insult your mum - Keep your shoulders and arms relaxed. You want punches\u00a0to be fast and 'whip-like'. \u00a0Keep you upper body as relaxed as possible. - \"Throw your fist last\". \u00a0I believe the 'whip' effect of\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/05\/cungleko.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages\/504","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=504"}],"version-history":[{"count":6,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages\/504\/revisions"}],"predecessor-version":[{"id":1363,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages\/504\/revisions\/1363"}],"up":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/pages\/502"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=504"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}