Why the Power Clean is the Secret to Closing Speed
If the Squat is the engine and the Deadlift is the armor, the Power Clean is the Ignition. You can have 400lb squat strength, but if your nervous system is "slow," you’ll never beat a defender to the ball. As a strength coach, I use the Power Clean to teach athletes how to be violent and explosive.
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The Physics: Rate of Force Development (RFD)
In most sports, you only have about 0.1 to 0.2 seconds to apply force. A heavy squat takes 2-3 seconds to complete—that’s too slow for a jump or a sprint start. The Power Clean requires you to move a load from the floor to your shoulders in under a second.
This builds your Rate of Force Development (RFD). It’s not just about how much force you can produce, but how fast you can produce it. The faster you can "snap" into triple extension, the more explosive you become on the field.
Case Study: Christian McCaffrey (NFL Running Back)
McCaffrey is known for his "stop-start" twitchiness and elite acceleration. While he is incredibly strong, his real edge is his power output. He uses Olympic lift variations like the Power Clean to ensure his nervous system stays "sharp." When he sees a gap, his brain signals his muscles to fire instantly. That "twitch" is built through the high-velocity pull of the clean.
The Technical Concept: The "Second Pull"
The secret to the Power Clean isn't the pull off the floor—it’s the "Second Pull" from the mid-thigh. This is the moment you transition from a relatively slow lift to an explosive jump. You are essentially performing a vertical jump with a weighted bar in your hands. Mastering this timing is what gives you the "pop" needed to out-rebound a taller opponent or blow past a defender.
The 10-Minute "Explosive Snap" Protocol
Note: This is for technical refinement and "waking up" the muscles, not a max-effort workout.
| Time | Task | Focus Area | The "Why" (Student Focus) |
|---|---|---|---|
| 0-2 min | PVC Pipe Pass-Throughs | Shoulder Mobility | Ensures your "front rack" position is comfortable and safe for the catch. |
| 2-4 min | Tall Cleans (Empty Bar) | Speed under Bar | Teaches you how to drop under the bar fast without using your arms to pull. |
| 4-6 min | Clean Pulls (50% Max) | Triple Extension | Focuses entirely on the "Snap" at the top without worrying about the catch. |
| 6-8 min | Hang Power Cleans | Power Position | Forces you to generate all your power from the hips, not the floor. |
| 8-10 min | Box Jumps (Reactive) | CNS Transfer | Immediately applies the "snap" mechanics to a sport-specific jump. |
Tier One Tip: The Power Clean is a technical lift. If you are "reverse curling" the weight or landing with your feet in a split, you are losing power. Use virtual sports coaching to analyze your "bar path." The bar should travel in a straight vertical line—any horizontal movement is a power leak that slows you down.
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