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Why Your Workout Needs Power Cleans—And How to Get Started, No Matter Your Age
If your workout plan doesn’t include power cleans, you’re missing out on some serious fitness gains.
Power cleans are one of the best exercises for building total-body strength, speed, and coordination. They work your legs, back, core, shoulders, and arms—all in one explosive movement. Plus, they get your heart rate up, so they double as cardio.
And no, they’re not just for athletes or young gym rats. Power cleans can benefit anyone—whether you’re 18 or 68. With the right progressions and smart coaching, they can be safe, fun, and incredibly effective.
What Makes Power Cleans So Great?
They build functional strength – The kind of strength you actually use in everyday life.
They improve balance, posture, and coordination – Great for staying mobile and injury-free as you age.
They burn fat fast – Because they work so many muscles at once, they’re a super efficient calorie-burner.
They boost athleticism – Whether you're chasing a personal best or just chasing your grandkids.
Beginner-Friendly Progression: How to Work Up to Power Cleans
Jumping straight into power cleans can feel overwhelming, especially if you're new to lifting. Here's a simple step-by-step path to build the skills and strength safely:
1. Start with a Dumbbell Deadlift
Teaches how to lift safely using your legs and hips.
Focus on keeping your back flat and pushing through your heels.
2. Progress to a Kettlebell Swing
Builds explosive hip power.
Great for learning the hip "snap" that’s key in cleans.
3. Learn the Front Squat
Helps develop strength and mobility to "catch" the weight safely.
Teaches how to stay upright under load.
4. Practice the Hang Clean with a Light Bar or Dumbbells
Start from a standing position with the bar just above the knees.
Focus on speed, coordination, and catching the weight on your shoulders.
5. Move to Power Cleans with a Barbell
Once you're confident with the basics, start practicing full power cleans from the floor.
Start light. Focus on form first, then add weight gradually.
Final Tips
Get help from a coach or trainer when starting. Good form is everything. [You know who to call ;) ]
Always warm up properly.
Don’t chase heavy weights too fast—technique beats ego every time.
Bottom Line:
Power cleans are one of the best ways to get strong, athletic, and fit at any age. Start with simple movements, build your technique step by step, and you’ll unlock the benefits in no time.
Thomas Sampson
CFL-3, USAW-2, Sports Nutritionist