Exercise Library
Dip Power Clean
The dip power clean helps train better leg drive, bar-body interaction, balance, and turnover aggression for the clean. Note that this is not the same as a hip power clean.
Stand tall with the bar in your clean grip hanging at arms’ length and actively push it against the body. Brace the trunk and ensure your balance is even over the whole foot.
Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your body. Drive straight up out of the dip with the legs and complete a power clean as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.
Notes
The only difference between a dip clean and clean from power position is simply that from power position means you pause in the dip before cleaning.
Purpose
The primary purpose of this exercise is to train the leg drive of the clean extension for lifters who are overly reliant on hip extension and tend to push the hips too far through bar and quit early with the legs. It’s also helpful to get lifters to remain flat-footed longer through the pull, to help lifters keep the bar against their bodies both in the second and third pulls, and to focus on proper arm timing and mechanics. The power receiving position forces more explosiveness and aggression in both the finish and turnover, and helps train meeting the bar better, which carries over into the clean.
Programming
The dip power clean can serve as a lighter clean exercise on light training days, replacing power cleans or other hang clean variations to force a reduction in intensity and allow recovery between heavier training days. It’s also an excellent technique primer to be used to reinforce technique before a clean or power clean training session. Use 1-3 reps per set.
Stand tall with the bar in your clean grip hanging at arms’ length and actively push it against the body. Brace the trunk and ensure your balance is even over the whole foot.
Bend at the knees only with a vertical trunk just as you would for a jerk, keeping the bar tight against your body. Drive straight up out of the dip with the legs and complete a power clean as you would otherwise, focusing on complete vertical leg drive and keeping the bar as close as possible throughout the finish and pull under.
Notes
The only difference between a dip clean and clean from power position is simply that from power position means you pause in the dip before cleaning.
Purpose
The primary purpose of this exercise is to train the leg drive of the clean extension for lifters who are overly reliant on hip extension and tend to push the hips too far through bar and quit early with the legs. It’s also helpful to get lifters to remain flat-footed longer through the pull, to help lifters keep the bar against their bodies both in the second and third pulls, and to focus on proper arm timing and mechanics. The power receiving position forces more explosiveness and aggression in both the finish and turnover, and helps train meeting the bar better, which carries over into the clean.
Programming
The dip power clean can serve as a lighter clean exercise on light training days, replacing power cleans or other hang clean variations to force a reduction in intensity and allow recovery between heavier training days. It’s also an excellent technique primer to be used to reinforce technique before a clean or power clean training session. Use 1-3 reps per set.
