This is the same lift as with the straight bar, but utilizing dumbbells instead. The advantage of using dumbbells is the ability to control weight loads better, whether using 2 lb DB’s or 80 lb DB’s. This is helpful for beginners and those that may have injury/back problems.

In mechanical terms, the power clean and the snatch are very similar. The main difference is that the weight, i.e., the bar, is not being moved as far in the power clean as in the snatch. Thus, a larger weight load is permitted. From the UAP, let us compare the power clean to the snatch. The width of the feet in the snatch is a bit closer. The width of the feet in the power clean is at least shoulder width, but may be a little wider depending upon the height of the hips. The grip should be one and one-half hand widths inside the snatch grip (each side). Also, in the power clean, the hips are a little lower compared to the snatch, which requires a higher hip adjustment to compensate for the wider grip. Except for these few adjustments, the two lifts are the same.

Also, while the power clean is the full name, this lift is commonly simply called “the clean.” Other phases include clean pull, clean high pull, clean and press, and clean and jerk.

Phase 1:
For DB starting position (figure 1). Phase 1 is the first pull (figure 2). The first pull begins at the middle of the shin and ends at the top of the knee cap. Once again, posture must be correct, arms straight, heels flat, chest up, knees pushed out and eyes straight ahead. The grip for the power clean should be over-locking the thumb on each DB.

Phase 2:
The second pull (figure 3): begins at the top of the knee cap and ends at mid-thigh (just as with the snatch). This is the most explosive part of the lift. The arms are still straight and the DB’s as close as possible to the body. The feet should begin to leave the floor while shrugging at the same time (again, as with the snatch).

Phase 3:
This phase is called the high pull (figure 4). It begins at mid-thigh and ends about chest level.
At this point, you should again be fully extended, on the toes, elbows are bent and pointing upward (not back or down). Make sure that the arms remain straight until this phase is reached. If you bend the arms before this phase, you will lose leverage and speed.

Phase 4:
This phase is the rack position (figure 5). This position is very different than the rack position of the snatch because the DB’s are going to rest across the top of the deltoids with the elbows pointing out and not down. As you make the transition from phase three to phase four the feet should make the audible popping sound again. Be certain to maintain the momentum of the lift or the sound will not be made, i.e., the speed of the lift will be too slow and proper form, along with its benefits, will be lost. Additionally, you will likely not be able to complete the lift. The rack position also has two positions. You can either rack with a little bend of the knees (figure 5 – crossfit does it this way, but Dr. Tindall considers it cheating) or rack by going down into a full squat position (figure 6). Both positions should be practiced to become fast at the movement. The primary benefit of the full-squat position is that a much heavier load can be used because the bar does not have to be pulled as high.

Phase 5:
This is again, the recovery position (figure 7). Just as with the snatch, the recovery is completed by standing straight and tall with the weight resting atop the delts, feet back to starting position, two long seconds of hold, and the lift is complete.

Figure 1: Starting position.

Figure 2: First pull – above knee caps – Phase 1.

Figure 3: Second pull.

Figure 4: High pull.

Figure 5: Rack position with knee bend; continue down to full squat rack position.

Figure 6: Full rack position, i.e., full squat for best technique and better weight control and balance.

Figure 7: Recover position, i.e., stand from full squat or partial rack.

The development of technique requires learning each aspect of a lift or physical event and applying it properly. It also includes the development of a strong mental attitude and mental training. You must develop in your clients the ability to focus on the specific, whether it is a standing lateral raise or a 100 meter sprint. You must teach them to do it right and to concentrate and focus so they can do it right every time.

The Three Keys to Good Technique

1. Learn the basics properly;
2. Become proficient with each motion or exercise; and
3. Concentrate and focus at all times.

Most trainers and coaches will agree that concentration and focus are one key to a consistent technique. If the client is not totally focused on what he or she is doing, if their mind is drifting to that problem at work or school, or to the letter from the landlord, no trainer can help them and their performance will go the same way as their thoughts; a downward spiral! While trainers seldom seem to focus on these aspects, they should. Let’s look at a few sports and events:

• In weight lifting, trainers focus on body alignment and position of each lift,
• In tennis, trainers focus on the serve and the ground-strokes.
• In golf, trainers focus on the swing, whether it is for the short or long game.
• In basketball, trainers focus on positioning and shot selection.
• In football, its speed & strength and position specific skills.
• In baseball it’s hand-eye coordination.

The body is nothing without a mind’s input. Mental training, i.e., development of mental potential should be as important as physical development. How can the trainer enhance a client’s mental development and attitude to the event at hand? This is not an easy task and one that requires some time to develop and master as a trainer. Then, the key is to be able to convey and transfer it to the client.

The Keys to Develop Mental Potential and Improve Mental Power:

1. The trainer needs to focus on the positive aspects of the client’s performance. To do this, you must be able to do it for yourself first.
2. The trainer must adapt the physical training regimen and approach to incorporate mental development. This means that trainers may need to study mental development first. For some clients, this may take some time, a year or more. Get inside the clients head! What makes them tick? How can you challenge them?
3. You must gain an edge over other trainers. To do this you must first improve your own mental development. Next, you must allow the physical and mental to work together to make a well rounded individual, first for yourself and next for your client. Be ever watchful about how you instruct and development of technique and concept for the individual.
4. Now, how can your client gain an edge?
5. Teach the client to relax. With relaxation comes a reduction in stress and greater confidence.
6. Always compliment. Find something positive to say about the client’s performance.
7. Use criticism wisely. It must be constructive without being demeaning. It must also be sincere.
8. Hold nothing back. As a trainer your goal is to produce the best possible client, whether they are the average or the Olympic hopeful. If you know a technique that will help the client, divulge it. Remember that each client represents you. If he or she performs poorly or greatly, you will assume some responsibility for it.

To obtain a state of concentration, mental development and focus, all at the same time, is something many of us have not been shown how to do. Consequently, you may find it difficult and, it will be challenging to develop this within each client. As an example, we can look at any sport. The true secret is to focus precisely on what you’re doing and block out everything else. If its baseball, mental development and learning to focus on a great swing while shutting out all other thoughts, the roar of the crowd, with only the ball bearing down on you is essential if you want to emulate Barry Bonds. You must worry less and focus more.

In a nutshell, the mental component is as significant for technique development as is the physical part. Build the physical edge with the mental edge together; your clients and you will perform better!