The Power Clean: A Declaration of War

by Carl Raghavan, SSC | January 08, 2025

Hear ye, hear ye! Do not throw the Power Clean out with the bath
water. A reminder to all barbell coaches and SS enthusiasts: do not
skip the quick lifts. Remember, we’re still dealing with
fundamental movement patterns, and this is one we should absolutely
be training as strength lifters. All five key lifts are part of the
culture of Starting Strength, and there are good reasons why we teach
and train each one. So consider this a declaration of war against the
barbell row, and a reminder of the immense value the power clean
brings to the table, even though it’s often unfairly overlooked as
the “fifth string” lift.

So, why
bother with the power clean? What “immense value” does it bring?
Well, let me see if I can convert you.

Movement
Pattern

The power clean is more
than just a lift – like the squat, press and deadlift, it’s a
fundamental movement pattern. Throwing a heavy barbell up and
catching it on your shoulders mimics natural human motion, just like
bending your knees to squat, picking something off the floor to
deadlift, or pressing something overhead. It therefore embodies the
three principles that define a useful lift: it uses a lot of muscle
mass, allows you to lift a lot of weight, and offers an optimal range
of motion.

Speed
and Explosion

The power clean
practices speed and explosiveness, essential for overall athleticism.
Speed deadlifts are sometimes offered as an equivalent for this, but
they’re not a good substitute because they lack clear progression.
You can’t miss a light deadlift, so it makes the lift very
subjective. We don’t like that. The clean, on the other hand,
provides measurable and clear progress. If you increase your clean
from 50kg to 100kg, you’ve become not just stronger but faster and
more proficient. The binary nature of the lift (you either rack the
bar or you don’t) means that training the power clean offers
reliable data and a far more objective task. Which we like.

Versatility

The power clean is
invaluable when training with limited equipment. Picture this: you’re
on holiday and they have a barbell and no squat rack. What do you do?
Even without a squat rack, you can still clean and press. Which
yields a workout. This adaptability makes the power clean a practical
skill for any lifter.

All right, so maybe
you’re reconsidering the power clean. Perhaps it does offer some
value. But it’s difficult – so here are some tips that might
help.

Strength

A strong power clean
begins with a decent base. Building heavy fives on the deadlift and
squat is essential. If you struggle to power clean 30kg, doing more
of the same simply won’t move the needle. Novices should prioritize
deadlift-focused programs and chin-ups at first. Often, inadequate
strength limits initial progress with the power clean, so
establishing a strong deadlift is vital.

Skill

The power clean demands
more skill than other core SS lifts, requiring dedicated practice. In
contrast to simple progressive overload, it relies on mastering
precision above all. Training with loads at 90–95% of a challenging
triple builds the necessary mechanics and skill. But don’t go too
light: lighter weights won’t provide the same technical problems
you’ll encounter once a power clean gets heavy.

Speed

As a “quick lift,”
the power clean requires speed, unlike slower lifts like the squat,
press, bench or deadlift. Success depends on really ingraining the
mechanics so that you can execute the lift with speed. Overthinking
each stage can hinder performance – commit to the movement and
execute it fluidly. Easier said than done.

Overthinking

SS does tend to favor
the more cerebral lifters, so switching off your brain slightly will
be one of the biggest challenges a novice will face. Overanalysing
the steps of the power clean often leads to missed reps. Once the
basic positions (e.g. deadlift, jump at mid-thigh & rack
position) are understood, focus on executing the lift as a seamless
motion. Thinking less and moving instinctively is the key to
progress.

So here I
am, on the front lines, advocating for the right to bear power
cleans. Don’t fall for the misleading allure of the barbell row. We
shall fight them on the beaches, in the gyms, and in the squat racks!
The power clean is not just a lift, it’s a cornerstone of strength
training. Embrace it. Train it. Own it.