In simple terms, the power clean is a deadlift that accelerates, jumps, and flips the bar over the shoulders.
Therefore, the same elements that are required for a high-quality deadlift are also required to pull the bar off the ground in a power clean.
Most upper-body pull problems can be traced back to an incorrect starting position that results in an inefficient pull.
The path of the bar in space from the starting position to the support position is the primary factor in determining the efficiency of the lift because it reflects the interaction between the athlete and the bar.
As long as the bar is in the correct position directly over the center of the feet and the back angle is correct, the bar will be pulled vertically up and off the ground as the knees extend, and the back angle will remain constant for at least the first few inches of the ascent, and then continue to rise to the take-off position.
If the knee angle is too closed, that is, when the knees are too forward, the back angle will be too close to vertical, the shoulders will move behind the bar, and the hip height will be too low.
The bar may move forward around the knees.
This should only happen with light loads.
Pulling the bar forward around the knees causes the bar to extend further forward as it reaches the take-off position.
Therefore, the lifter must either pull the bar back, lean into the bar, or jump forward with the bar into the support position.
The bar will move back toward center of the feet after leaving the ground, which usually occurs when cleaning heavy weights.
When the bar is initially pulled up, the weight of the bar rests on the toes before the balance point, and the lifter tries to regain balance by pulling the bar back to a balance position just above center of the feet.
During the below-the-knee portion of the pull, as the bar moves back to balance through a curved path, the knee angles open and the back angle becomes more horizontal, which puts more stress on the lower back.
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