Bar swings away from body on first pull
Bar drifts forward of the legs; momentum lost before the second pull.
Overactive muscles
Pec majorAnterior deltoidLatissimus dorsi
Corrective work
Foam RollPectorals↗Foam RollLats↗StretchDoorway pec stretch↗Olympic · Full Body
Power Clean
Coaching cues
- Bar over midfoot; hinge to grip just outside knees
- First pull: push floor away — bar stays close to legs
- Second pull: violent hip extension, shrug, pull elbows high
- Receive in quarter-squat rack position — elbows up, core braced
Common faults 4
Early arm pull — pulls with arms before hip extension
Arms initiate the second pull before the hips have extended — loses power.
Overactive muscles
Upper trapeziusBiceps brachii
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Rounded lower back on first pull
Lumbar flexion off the floor — spine under load in flexion.
Overactive muscles
HamstringsLatissimus dorsi
Corrective work
Foam RollHamstrings↗Foam RollLats↗StretchHamstring stretch with strap↗Elbows drop in the catch
Front rack position collapses; bar rolls off shoulders.
Overactive muscles
Pec majorPec minorLatissimus dorsi
Corrective work
Foam RollPectorals↗Foam RollLats↗StretchDoorway pec stretch↗StretchLat stretch (kneeling overhead)↗